Calcium: How Much Is Enough?
Print This PageSome things we do in childhood can affect us much later in life. One of these is how successful we are in childhood in building strong bones. About 85-90 percent of adult bone mass is acquired by the end of adolescence, so it pays to start promoting good bone health at an early age. Two essential items for building strong bones are adequate calcium intake and frequent exercise. Inadequate calcium intake in childhood and adolescence creates an increased risk for osteoporosis later in life.
Osteoporosis can lead to bone fractures, most importantly of the spine and hips. The recommended amount of calcium intake varies according to age. The chief foods containing calcium include calcium-fortified milk, cheese, yogurt and calcium-fortified orange juice. Children less than four years old require 400 mg of calcium daily (a total of one-and-a-half servings of these foods). One serving is eight ounces of milk or fortified juice or one cup of yogurt. Cheese varies by type. Children from four to eight years of age need three servings of these foods, and children from nine to 18 years old need four servings. Some preschoolers and many older children and adolescents fail to get sufficient calcium in their diets. Some get very little. Any child or adolescent who does not eat the recommended amount of calcium-fortified foods should take a calcium supplement. Several chewable calcium supplements are available, as are tablets for older children.