By Dr. Peter Waldstein and Dr. Julia White
So you know that calcium is important, but what do you do if your child does not like dairy or milk? Or what if he/she is allergic? Older children usually stop drinking milk entirely, but luckily there are other options available.
- Why calcium is important? Why do we need it?
- • Bone growth
- • Muscle contraction
- • Nerve conduction
- • Vascular contraction/dilation
- • Hormone secretion
- Recommended daily intake of calcium for children (same for both boys and girls up to 18 years):
- • 0–6 months 200 mg
- • 7–12 months 260 mg
- • 1–3 years 700 mg
- • 4–8 years 1,000 mg
- • 9–13 years 1,300 mg
- • 14–18 years 1,300 mg
- Foods rich in calcium:
- • Dairy products
- • Green leafy foods like spinach, broccoli and kale
- • Fish with edible bones like sardines or canned salmon
- • Tofu
- • Fortified products like soy milk, almond milk, etc.
- • Fortified cereals
- • Fortified juices (like orange)
- For better absorption of calcium, Vitamin D is also necessary.
Foods rich in Vitamin D:- • Egg yolks
- • Tofu
- • Canned fish like salmon with bones
- • Fish oils
- • Dairy products
- • Supplemented products such as soy milk, almond milk, etc.
- • Mushrooms
- • Supplemented cereals
- • Fortified juices
- Check your food labels – this is the definitive way to know how much calcium is in foods.
- Calcium supplements
- • ALWAYS better to get nutrients from food rather than supplementing
- • Some controversy over calcium supplements and possible increase in heart disease – does it cause increased calcium deposition into the vessels leading to increased atherosclerosis?
- • Supplements are beneficial in some instances, however, especially in high risk groups that do not at all get near the needed intake or required calcium
- • Calcium carbonate (Tums)
- • readily available
- • best absorbed when taken with food (dependent on stomach acid for absorption)
- • causes more gas, constipation
- • Calcium citrate
- • absorbed either with or without food
- Vitamin D supplements
- • if there is known deficiency or a diet deficient in Vitamin D supplementation may be recommended
- • The AAP recommends 400IU of Vitamin D in children
- • Infants should be supplemented especially if breastfed
Dr. Peter Waldstein and Dr. Julia White are both Board Certified Pediatricians who practice in Beverly Hills.