Calcium Builds Bones, and More

Everyone knows that we all need calcium to build strong bones. What you may not be aware of is that calcium is necessary for much more than our skeletal health.

Calcium and Children’s Health

Calcium is essential to our body’s ability to function and our ability to think. The cardiovascular system and the nervous system both utilize calcium, and it’s also vital for blood clotting. And, of course, it’s directly related to keeping your bones strong. People who don’t get enough calcium are more likely to suffer from bone fractures and may develop osteoporosis as they age. They also risk having weaker teeth and tooth decay later in life.


“The body regulates calcium levels very tightly,” says Daniel J. Raiten, PhD, program officer of the Endocrinology, Nutrition, and Growth Branch at the Eunice Kennedy Shriver National Institute of Child Health and Human Development in Bethesda, Md. “If we’re not consuming it, the body will get it from someplace. The bank is the bones. That’s why you get a thinning of the bones if you have a calcium deficiency.”

Calcium: Nutrients Needed

To avoid losing calcium from our bones, we must properly absorb it from the food we eat. In order to do this, we need vitamin D — which we get from fish oil, egg yolk, fortified foods, and from sun exposure — to form the absorption-facilitating hormone calcitriol. We also need magnesium, found in green leafy vegetables, potatoes, nuts, seeds, and whole grains, and boron from raw avocado, nuts, peanut butter, and prune juice.

Calcium: Healthy Bones Now, Healthy Bones Later

By the time your child reaches age 17, 90 percent of his or her adult bone mass will already have been established — that bone “bank” is only open for calcium storage for a limited window of time. For this reason, it’s of vital importance that your child gets enough calcium on a daily basis.

The recommended allowances of calcium for children are:

Age 1 to 3 years: 500 mg
Age 4 to 8 years: 800 mg
Age 9 to 18 years: 1,300 mg
It’s important to note that starting at age 9 your child needs the highest daily requirement of calcium, 1,300 mg. Three cups of milk a day provides 900 mg.

Calcium: Make It From Milk

Milk was selected by the National Institutes of Health (NIH) as the optimum food for calcium absorption because of its high calcium content. You’d have to consume 11 to 14 servings of kale, for example, to get the same amount of calcium in four eight-ounce glasses of milk. If your child dislikes the taste of milk, consider giving him or her flavored milks, or treats like frozen yogurt or smoothies. Added flavors do not affect the amount of calcium in these foods.

To reach 1,300 mg, consider adding other calcium-rich foods to your child’s diet including:

• Dairy products such as cheese and yogurt
• Eggs
• Green, leafy vegetables such as kale, spinach, bok choy, and broccoli
• Fortified juices
• Fortified cereals and breads
• Soybeans
• Tofu with added calcium sulfate
• Frozen yogurt
• Almonds

Studies show that only 25 percent of boys between 9 and 13 years old are getting enough calcium, and less than 10 percent of girls consume the necessary amount. This is particularly alarming because critical bone growth occurs between the ages of 11 and 15.

“We’re not meeting the [required daily amounts] now — 1,300 mg a day is a lot of milk to drink, and it may be a challenge,” Dr. Raiten says. “If so, you’ve got to look to other options, like dietary supplements.”