Essential Guide to Calcium Supplements for Childhood Bone Health

Calcium Needs for Children

Calcium is essential for building bone mass up until around age 18-20. The body cannot produce new bone tissue without adequate calcium. Childhood and the teenage years are critical times for accumulating bone density.

The recommended dietary allowance (RDA) for calcium is:

• 1-3 years: 700 mg per day
• 4-8 years: 1,000 mg per day
• 9-13 years: 1,300 mg per day
• 14-18 years: 1,300 mg per day

However, studies show most kids fall short on getting enough calcium from food. Supplements can help bridge the gap between the RDA and what they actually consume.

Benefits of Calcium for Children

Getting sufficient calcium is important because it provides many benefits for growing kids, including:

Strong Bones and Teeth

Calcium is the main mineral that makes bones hard and dense. Consuming adequate calcium allows the body to increase bone mass. This builds a high peak bone density during childhood that helps protect against osteoporosis later in life.

Calcium also strengthens tooth enamel and prevents cavities and tooth decay.

Muscle Function

Along with phosphorus, calcium enables muscles to contract and nerves to send signals. It facilitates proper muscle growth and function.

Nerve Transmission

Calcium also aids the transmission of nerve impulses and signals. It helps nerves communicate with other cells.

Blood Clotting

Calcium in the blood plays a role in blood clotting and wound healing. It activates platelets and clotting factors.

Hormone and Enzyme Regulation

Many essential hormones and enzymes require calcium to properly regulate bodily processes like metabolism, brain function, and heart rhythm.

Good Food Sources of Calcium

Before considering supplements, it's important kids get adequate calcium from food. Some of the top dietary sources of calcium include:

Dairy Products

Milk, yogurt, and cheese are excellent sources. Aim for 2-3 servings of dairy per day. Look for low fat or nonfat versions.

• 1 cup milk: 300 mg calcium
• 1 cup yogurt: 450 mg
• 1.5 ounces cheese: 200-300 mg

Calcium-Fortified Foods

Many common foods are fortified with extra calcium like orange juice, cereal, bread, pasta, and plant milks.

Canned Fish

Sardines, salmon, anchovies, and oysters with bones provide significant calcium.

Leafy Greens

Greens like spinach, kale, collard greens, broccoli, and bok choy contain some calcium.

Beans and Lentils

White beans, edamame, tofu, and lentils have small amounts of calcium.

Nuts and Seeds

Almonds, pistachios, chia seeds, and tahini offer some calcium too.

When to Consider Calcium Supplements

If your child struggles to get enough calcium from food or has increased needs, calcium supplements can help fill the nutrient gap. Supplements may be warranted if your child:

• Dislikes or avoids dairy products
• Has lactose intolerance or a milk allergy
• Eats a vegetarian, vegan or limited diet
• Has celiac disease or inflammatory bowel diseases
• Takes medications that interfere with calcium absorption like steroids
• Has a diagnosed calcium deficiency
• Participates in sports or activities with high calcium needs
• Begins puberty early

Discuss your child's individual needs with their pediatrician to determine if supplements make sense.

Types of Calcium Supplements

There are two main forms of calcium supplements:

Calcium Carbonate

This is the most common and typically least expensive supplemental form of calcium. It is absorbed well when taken with food.

Calcium Citrate

This form contains citric acid and tends to be easier to absorb on an empty stomach. It's a good option for those with inflammatory bowel disease or achlorhydria.

Other forms like calcium gluconate, lactate, and phosphate are also available. Absorption can vary so consider your child's needs when selecting a supplement type.

Calcium Dosage Recommendations

Look for a children's or pediatric calcium supplement with the dosage appropriate for your child's age and gender:

• 1-3 years: 500 mg per day
• 4-8 years: 800 mg per day
• 9-13 years: 1,100 mg per day
• 14-18 years girls: 1,300 mg per day
• 14-18 years boys: 1,300 mg per day

Never exceed the Tolerable Upper Intake Level (UL) of 2,500 mg per day to prevent toxicity.

Combination Calcium-Vitamin D Supplements

Many calcium supplements also contain vitamin D, which enhances calcium absorption and bone health. Look for a combination supplement with vitamin D3 or cholecalciferol.

The RDA of vitamin D for kids is:

• 1-3 years: 600 IU per day
• 4-8 years: 600 IU per day
• 9-18 years: 600 IU per day

Up to 1000 IU daily is safe for kids over 9 years old. Supplementing with vitamin D does require periodic blood testing to prevent toxicity.

Chewable vs. Gummy Calcium

For younger kids, chewable calcium tablets or gummies can ease administration. Check that chewables do not contain sugar alcohols like sorbitol which can cause gas and diarrhea.

Avoid "natural fruit" gummies which may contain excessive added sugars. Look for products containing real fruit juice without extra sugar.

Liquid Calcium for Babies

Liquid calcium drops are available for babies and toddlers who can't swallow pills. Shake well before administering. Measure doses carefully using the dropper or syringe.

Selecting Quality Calcium Supplements

When shopping for a calcium supplement for your child, look for:

• A reputable brand endorsed by pediatricians
• An age-appropriate dosage form like chewables or liquid
• A purity and safety seal from a third party like USP, NSF, or ConsumerLab
• Free from common allergens like dairy, gluten, and soy if needed
• No unnecessary additives, colors, or sweeteners

Consult a pediatrician or pharmacist for product recommendations based on your child's needs.

How to Take Calcium Supplements

For optimal absorption, aim to take calcium supplements:

• With food to stimulate production of stomach acid
• Separated from iron supplements by 2 hours
• Along with vitamin D to enhance assimilation
• Consistently according to a schedule to keep blood levels stable

Avoid high-fiber, high-oxalate, or high-phytate foods at the same time as they can block absorption.

Safety and Side Effects

Calcium supplements are generally quite safe for children but a few side effects can occur in some cases including:

• Constipation
• Bloating
• Gas
• Nausea
• Kidney stones

Too much supplemental calcium can impair iron and zinc absorption. Stick to age-appropriate doses to avoid toxicity.

Speak with your pediatrician before supplementing to rule out contraindications with any medications or conditions your child may have.

The Takeaway

Getting sufficient calcium is vital for building strong, dense bones during childhood and adolescence. While dietary sources are ideal, supplements can help ensure kids meet their high calcium needs for skeletal growth and development.

When used properly, quality calcium supplements can safely and effectively support bone health in children and teens. Discuss your child's individual needs with a pediatrician to determine if supplementation makes sense.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.