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A Complete Guide on Calcium for Teens: A Bone-Building Essential

Navigating the teenage years is a whirlwind of growth and change. As your body undergoes rapid development, it’s crucial to fuel it with the right nutrients. One of the most important is calcium for teens, the mineral responsible for building and maintaining strong bones and teeth.

Why is Calcium Essential for Teens?

Bone Growth: During adolescence, your bones experience a surge in growth, making calcium intake absolutely vital. Strong bones are essential for preventing fractures, supporting proper posture, and even protecting internal organs.
Peak Bone Mass: The teenage years are a crucial window for building peak bone mass. The more calcium you get during this time, the stronger your bones will be later in life. This helps lower the risk of osteoporosis and fractures in adulthood.

Beyond bones, Calcium also plays a role in other vital bodily functions, including:

  • Muscle function
  • Nerve transmission
  • Blood clotting

supplements in the hand of person

Need of Calcium for Teens?

It is suggested that adolescents (ages 9-18) consume 1,300 milligrams of calcium on a daily basis. On the basis of individual requirements and other criteria, such as exercise level, this can be slightly different.

Adequate Consumption of Calcium:

  • Dietary Sources: The most effective method of obtaining calcium is by consuming a diet that is well-balanced and abundant in dairy products (milk, yogurt, cheese), leafy green vegetables (kale, spinach), fortified foods (orange juice, cereals), and fish that is rich in calcium (salmon, sardines).
  • Calcium supplements: If you find that the calcium you get from your food alone is not sufficient to meet your calcium requirements, you should discuss the possibility of taking calcium supplements with your physician. We are able to assist you in determining the optimum dosage as well as the sort of supplement to take.

Please Exercise Caution When Taking Calcium Supplements

It is not always the case that more is better: Although calcium is necessary, consuming an excessive amount of it might cause health problems. Make sure to get your doctor’s approval before beginning any supplement regimen.
When it comes to absorption, calcium absorption is affected by factors such as vitamin D levels; therefore, it is vital to ensure that enough amounts of vitamin D are consumed.

supplements and fresh juices

Among the potential adverse effects of calcium supplements are kidney stones, constipation and stomach distress. Other potential adverse consequences include kidney stones. Stop taking the supplement immediately and make an appointment with your physician if you see any of these symptoms.

It is important to keep in mind that the process of developing strong bones continues throughout one’s entire life, but the foundation is established throughout the teenage years. In order to ensure that you have healthy bones for the rest of your life, you should make consuming calcium-rich foods a top priority and should also consider taking calcium supplements.

References:

National Institutes of Health: Office of Dietary Supplements. (2021). Calcium. Retrieved from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional

American Academy of Pediatrics. (2018). Calcium Supplementation in Children and Adolescents. Retrieved from https://www.aap.org/en-us/patient-care/nutrition-and-eating-habits/Pages/Calcium-Supplementation-in-Children-and-Adolescents.aspx

 

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