Article of Interest

Calcium for Kids: Building Strong Bones During Childhood

Childhood is a once-in-a-lifetime opportunity to build strong bones. Here's how much calcium kids need, where to get it, what happens when they fall short—and why calcium isn't the only thing that matters.

Parents can see children getting taller.

What you can't see is something just as important happening underneath:

Their bones are being built.

Childhood and adolescence are critical years for building the bone mass children will carry into adulthood.

And calcium is one of the major building materials.

But here's where parents sometimes get confused.

Does your child have to drink milk?

What if they hate dairy?

Is a calcium supplement necessary?

And if calcium builds bones, wouldn't giving more build even stronger bones?

Not exactly.

Strong bones aren't built by calcium alone. They are built through good nutrition, adequate vitamin D, physical activity—and enough calcium during the years children need it most.

What Does Calcium Actually Do?

Most people associate calcium with bones—and for good reason.

Approximately 99% of the body's calcium is stored in bones and teeth.

But calcium also has jobs outside the skeleton.

The body uses calcium to help support:

• Normal bones and teeth
• Muscle contraction
• Nerve signaling
• Normal blood clotting
• Other important cellular functions

Because these functions are essential, the body carefully regulates calcium levels in the blood.

If dietary calcium is consistently inadequate, the body can draw calcium from its biggest reserve:

The bones.

That's one reason adequate calcium during childhood matters so much.

How Much Calcium Do Kids Need?

Calcium requirements change substantially as children grow.

*For infants, these amounts are Adequate Intake (AI) levels rather than Recommended Dietary Allowances.

That jump at age 9 is important.

Children and teenagers need more calcium during the years when their skeletons are rapidly developing.

The Best Calcium Foods for Kids

Milk is probably the first food parents think of.

And milk can be an excellent source of calcium.

But it isn't the only one.

Calcium-containing foods include:

• Milk
• Yogurt
• Cheese
• Calcium-fortified soy beverages
• Calcium-fortified foods and beverages
• Calcium-set tofu
• Canned salmon or sardines with edible bones
• Beans and certain legumes
• Kale, collard greens and some other leafy green vegetables
• Broccoli

The amount of calcium can vary considerably among foods and brands, especially fortified foods and plant-based beverages.

Read the Nutrition Facts label instead of assuming every product provides the same amount.

Does My Child Have to Drink Milk?

No.

Milk is convenient because it provides calcium along with protein and other nutrients, and cow's milk is commonly fortified with vitamin D.

But a child doesn't have to drink cow's milk to have a nutritious diet.

Children who don't drink milk may be able to get calcium from yogurt, cheese, fortified soy beverages, calcium-set tofu, certain vegetables, beans, fortified foods and other sources.

The important question isn't:

“Does my child drink milk?”

It's:

“Is my child getting enough calcium and the other nutrients their diet needs?”

Be Careful With Plant-Based Milks

Almond, oat, coconut, rice, soy and other plant-based beverages can look similar sitting next to cow's milk in the refrigerator case.

Nutritionally, however, they can be very different.

Depending on the product, plant-based beverages may vary considerably in:

• Calcium
• Vitamin D
• Protein
• Calories
• Fat
• Added sugar

Many are fortified with calcium and vitamin D, but fortification and protein content vary by product.

According to the American Academy of Pediatrics, fortified soy beverage is generally the plant-based alternative most nutritionally comparable to cow's milk for children. Other plant beverages may not provide the same nutritional profile.

What If My Child Is Lactose Intolerant?

Lactose intolerance doesn't automatically mean calcium has to disappear from the diet.

Depending on the child and the degree of intolerance, options may include:

• Lactose-free cow's milk
• Yogurt
• Certain cheeses
• Fortified soy beverages
• Other calcium-rich or calcium-fortified foods

Some people with lactose intolerance can tolerate smaller amounts of dairy, especially when eaten with meals.

A pediatrician or registered dietitian can help when removing dairy makes it difficult to meet a child's calcium, vitamin D, protein or other nutritional needs.

Calcium & Vitamin D Work Together

You can put calcium into the diet, but the body still has to absorb it.

That's where vitamin D becomes especially important.

Vitamin D helps the body absorb calcium and supports normal bone mineralization.

This is why thinking about calcium without thinking about vitamin D misses part of the picture.

Children can consume calcium-rich foods and still need adequate vitamin D to support normal calcium absorption and bone development.

For age-specific vitamin D guidance, see Vitamin D for Kids: Growth, Bones, Immunity & How Much They Need.

Kids Need to Use Their Bones Too

Nutrition supplies building materials.

Physical activity gives bones a reason to become stronger.

Weight-bearing activities can include:

• Walking
• Running
• Jumping
• Playing basketball
• Playing soccer
• Tennis
• Other active play and sports that put healthy stress on bones

Growing bones benefit from movement.

A calcium-rich diet isn't a substitute for getting children off the couch and physically active.

Why the Teen Years Matter So Much

Teenagers may look nearly grown, but their skeletons are still developing.

And their calcium requirement is at its highest:

1,300 mg every day from ages 9 through 18.

At the same time, older children may begin making more of their own food choices.

Milk may get replaced by soda or other drinks.

Breakfast may disappear.

Busy schedules can mean more grab-and-go foods and fewer balanced meals.

Some teenagers may also intentionally eliminate dairy or other foods without replacing the nutrients those foods supplied.

Those habits can matter during a period when bones are still being built.

We'll look at the broader nutritional needs of adolescents in Teen Nutrition: Vitamins & Nutrients Growing Bodies Need.

What About Picky Eaters?

A picky eater may eat plenty of calcium—or very little.

A child who refuses vegetables but loves yogurt and cheese may be doing quite well with calcium.

Another child may avoid dairy, fortified beverages and most calcium-containing foods.

That's why the label “picky eater” doesn't tell you which nutrients are missing.

Look at what the child actually eats.

For a broader nutritional assessment, see Best Vitamins for Picky Eaters: What Kids May Be Missing.

Does My Child Need a Calcium Supplement?

Not automatically.

Food is usually the first place to look.

If a child's diet consistently provides enough calcium, adding a separate calcium supplement may not be necessary.

A supplement may deserve discussion when a child:

• Consistently eats very little calcium-rich food
• Avoids dairy and doesn't replace it with adequate alternatives
• Has a highly restrictive diet
• Has a medical condition affecting calcium absorption or bone health
• Has another individual reason identified by a healthcare professional

The purpose of a supplement is to help fill a need—not simply add as much calcium as possible.

More Calcium Isn't Automatically Better

Calcium is essential, but children don't benefit from unlimited amounts.

Too much supplemental calcium can cause gastrointestinal problems such as constipation and may interfere with the absorption of certain minerals or medications.

Calcium also needs to be considered alongside everything else a child consumes.

Your child might receive calcium from:

• Food
• Fortified beverages
• A multivitamin/mineral
• A separate calcium supplement
• Other fortified products

Add the pieces together before adding another product.

For more help evaluating supplements, see How to Choose a Safe Children's Vitamin.

Don't Forget Magnesium

Calcium gets most of the attention when people talk about bones.

But bone health depends on more than one mineral.

Magnesium is also involved in normal bone structure and many other processes throughout the body.

It also supports normal muscle and nerve function.

Rather than thinking about children's nutrition one isolated nutrient at a time, it helps to look at the whole diet.

Our next guide, Magnesium for Kids: Sleep, Muscles, Nerves & Healthy Growth, takes a closer look at this important mineral.

A Parent's Calcium Checklist

FAQ: Calcium for Kids

How much calcium does my child need?

Children ages 1–3 need 700 mg per day, ages 4–8 need 1,000 mg, and children and teens ages 9–18 need 1,300 mg per day.

Does my child have to drink milk to get enough calcium?

No. Milk is a convenient calcium source, but yogurt, cheese, fortified soy beverages, calcium-set tofu, certain vegetables, beans, fish with edible bones and fortified foods can also provide calcium.

Is almond or oat milk the same nutritionally as cow's milk?

Not necessarily. Plant-based beverages vary considerably in protein, calories, calcium, vitamin D and other nutrients. Parents should compare labels rather than assuming all milk alternatives are nutritionally equivalent.

Why does vitamin D matter with calcium?

Vitamin D helps the body absorb calcium and supports normal bone mineralization. Adequate calcium and adequate vitamin D are both important for children's bone health.

Do teenagers really need more calcium?

Yes. Calcium requirements reach 1,300 mg per day from ages 9–18, reflecting the importance of these years for bone development.

Does my child need a calcium supplement?

Many children can meet their calcium needs through food and fortified beverages. If your child's diet consistently falls short, discuss whether supplementation is appropriate with their pediatrician or qualified healthcare professional.

Does exercise help children's bones?

Yes. Weight-bearing physical activity such as walking, running, jumping and many sports helps support bone development during childhood.

Key Takeaways for Parents

The Parent's Bottom Line

We spend a lot of time thinking about how tall our children are getting.

It's worth thinking about how strong the bones underneath that growth are becoming too.

Childhood gives us an important window to provide the raw materials growing bones need.

Calcium matters—but calcium isn't the entire story.

Give children calcium-rich foods.

Make sure vitamin D isn't being overlooked.

Encourage them to run, jump, play and move.

Pay particular attention during the tween and teen years when calcium needs are at their highest.

And if your child doesn't eat dairy, don't panic—build a thoughtful alternative rather than simply removing an entire source of nutrition and hoping everything works out.

Founder Perspective

The LifeSource Vitamins Standard

Recommended Reading

• Best Vitamins for Picky Eaters: What Kids May Be Missing
• Vitamin D for Kids: Growth, Bones, Immunity & How Much They Need
• Magnesium for Kids: Sleep, Muscles, Nerves & Healthy Growth
• Teen Nutrition: Vitamins & Nutrients Growing Bodies Need

Supporting Your Child's Bone Health

Strong bones are built over years, not overnight.

Calcium-rich foods, adequate vitamin D, balanced nutrition and regular physical activity all contribute to that foundation.

If your child's diet consistently falls short in calcium, talk with their pediatrician or qualified healthcare professional about the best way to close the gap.

Questions About Children's Nutrition?

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This information is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not intended to replace a varied diet or medical care. Always consult your child's pediatrician or qualified healthcare professional before giving dietary supplements to a child.