February 6, 2006

Is your child getting enough calcium? The question might start coming up more often in the doctor's office - and in the grocery store.

Because most kids who are age 8 and older aren't getting enough calcium, the American Academy of Pediatrics (AAP) is reminding parents to make sure kids get the calcium and physical activity they need to grow strong bones, especially during the teen years, when bone growth peaks.

The AAP is advising doctors to start asking parents and kids about calcium intake at regular office visits, starting when kids are 2 years old. Pediatricians should give parents guidance on calcium content in foods, the AAP said, since calcium is listed on food labels based on requirements for adults, not kids.

Calcium is a key building block for strong, healthy bones. It also plays an important role in muscle contraction, transmitting messages through the nerves, and the release of hormones. Teens, especially girls, whose diets don't provide the calcium they need are at greater risk for developing the bone disease osteoporosis, which increases the risk of fractures from weakened bones.

Regular doses of physical activity, low-fat dairy products, and calcium-rich produce like leafy greens can help kids and teens build healthy bones. It's also important that kids get adequate amounts of vitamin D, which helps the body absorb calcium.

The AAP's recommendations were contained in its clinical report on bone health, which has been updated to include guidelines on calcium-rich foods, recommendations on calcium intake, and tools for doctors to assess kids' calcium intake. AAP clinical reports are designed to provide guidance to pediatricians that might be helpful in treating patients.

What This Means to You. Make sure that your entire family eats a balanced diet that includes plenty of low-fat dairy products and calcium-rich fruits and vegetables. If your child has problems digesting dairy products, or you're concerned that your child isn't getting enough calcium, talk with your child's doctor.

The current daily calcium recommendations from the AAP are:

• toddlers ages 1-3 years: 500 milligrams
• kids ages 4-8 years: 800 milligrams
• older children ages 9-18 years: 1,300 milligrams

Calcium-rich foods include:

• 1 cup low-fat milk: 246 milligrams of calcium
• 1.1 ounce slice of cheese: 202 milligrams of calcium
• 1/2 cup of tofu: 204 milligrams of calcium
• 1 cup collard greens, chopped: 266 milligrams of calcium
• 1 cup calcium-fortified orange juice: 300 milligrams

It's also important to make sure that your child gets plenty of weight-bearing exercise such as running, jumping, hiking, tennis, dancing, basketball, and soccer. Those activities are key for strengthening kids' bones. In fact, if kids aren't physically active enough, the calcium they take in from their diets can't be used to build bones properly.

Reviewed by: Steven Dowshen, MD
Date reviewed: February 2006