Jun 27, 2019 / General News
Daily Calcium Guide for Strong Bones: Ages 9 to 18
There are many ways for a child to meet his or her daily calcium goal. Food is the best source, but there are other ways this goal can be met.
Food AloneAim to eat or drink 4 to 5 servings of calcium-containing foods a day.
- Calcium & vitamin D – such as fortified orange juice
- Almond milk
- Cottage cheese
- Calcium fortified cereals, granola bars and tofu
- Vegetables, like bok choy, kale, arugula, watercress, collard greens, broccoli and kidney beans
- Nuts, particularly almonds, sesame and chia seeds
Supplement AloneTake 1300 mg of calcium from a daily supplement. It is best to have no more than 500 to 600 mg at a time for optimal absorption.
- Supplements can be found in tablet, chewable, gummy form and more. Find the one that works for you.
- Nature Made® makes a calcium + vitamin D supplement that is certified as safe by the USP – United States Pharmacopeia Convention.
- Aim for half & half – half food and half supplement
- Around 500 to 600 mg calcium via supplement
- About 800 mg calcium via food which could look like:
- One 5-ounce yogurt at breakfast (250 mg calcium)
- 2 slices of cheese on a sandwich (300 mg calcium)
- ¼ cup almonds (about 23 almonds) in a snack (75 mg calcium)
- 2 cups fresh kale in a salad (180 mg)