Is Your Child Getting Enough Calcium?
Calcium is one of the most important minerals for your child’s growth and overall health, but many parents don’t realise how much their children actually need to thrive.
If your child eats a varied diet then they should be consuming enough calcium. But if they are a fussy eaters or dairy free, then meeting their daily calcium needs can be tricky.
The good news is that by following a few easy steps, you can increase your child's calcium intake, benefiting their bones, teeth, and overall health.
Why is calcium important for children?
Most parents think of calcium for supporting strong bones and teeth, and reducing the risk of developing rickets, this is true but it also has other uses beyond bones, calcium also supports:
Nerve transmission
Muscle function (including the heart)
Brain health – learning, memory, and cognition
To get an idea of how much your child needs here is a child's calcium needs by age:
Age Group | Daily Calcium Requirement |
Children (4–8 years) | 500–800 mg |
Preteens (9–13 years) | 800–1000 mg |
Teens (14–18 years) | 1300 mg Teens require the most calcium due to rapid growth and bone development. |
Adults | 1000 mg |
Pregnant/Breastfeeding | 1000–1300 mg |
So how do you know if your child might not be getting enough?
Calcium deficiency can be tricky to spot. Here are the signs to look out for:
Muscle aches or cramps
Dental problems
Brittle nails
Numbness or tingling
Fatigue
Osteopenia or osteoporosis (usually later in life)
Usually symptoms occur after a long term low intake so spotting these signs and supporting your child's intake early is really important.
Top Calcium Sources for Kids
Most people in the UK think of dairy as the key source. I still remember all the milk adverts from when I was a child. But it's not the only source and so if your child is dairy free you can still support their calcium intake with other tasty foods:
Dairy Sources:
Food | Calcium per Serving |
1 cup milk | 300 mg |
1 cup yoghurt | 300 mg |
1 slice cheese | 30 mg approx |
Dairy-Free Calcium Sources
Beans, legumes, nuts & seeds:
Food | Calcium per 100g |
Almonds | 250 mg |
Sesame seeds | 1160 mg |
Tahini | 860 mg |
Tofu | 170 mg |
Chickpeas | 50 mg |
Vegetables & Fruits:
Food | Calcium per 100g |
Spinach | 135 mg |
Broccoli | 125 mg |
Bok choy | 105 mg |
Dried figs | 200 mg |
Seafood:
Food | Calcium per 100g |
Tinned sardines | 550 mg |
Tinned salmon (with bones) | 200–300 mg |
Fortified Alternative Milks: Check labels, as calcium content varies by brand
Milk Type | Calcium per 100ml |
Soy | 100 mg |
Almond | 100 mg |
Rice | 118 mg |
Oat | 120 mg |
How to Boost Calcium Absorption
It's not only important how much calcium your child consumes, but also how effectively they absorb it. Essential factors include:
Adequate stomach acid for digestion
Vitamin D for absorption
Magnesium to support calcium in muscles and nerves
Weight-bearing exercise to strengthen bones
Avoid excessive phosphorus (common in soft drinks and food additives), which can reduce calcium absorption.
Calcium Supplements for Kids
It is always best to aim to provide calcium through the diet, but if thats not possible then there are lot's of child friendly options for calcium supplements available.
I would recommend finding a good quality supplement via a Nutritional Therapist or health food shop as many of the cheaper supplements you may find on the market can contain less absorbable forms of calcium and other ingredients such as chemicals and sugar.
Quick Tips for Parents
Include a mix of dairy and non-dairy sources daily
Add nut butters, tahini, and seeds to snacks
Incorporate leafy greens and tinned fish into meals
Ensure Vitamin D, magnesium, and exercise for optimal absorption
Monitor for fussy eating and seek professional guidance if needed
Need Support with Your Child’s Calcium Intake?
If you would like to find out if your child is consuming enough calcium or how to support their diet for long term health. I offer online consultations to help you assess nutrient intake, uncover deficiencies, and provide practical strategies for your child’s diet. Please get in touch to book a free chat.
