South Valley Pediatrics

CALCIUM REQUIREMENTS

Recently there's been a great deal of attention given to the need for calcium in one's diet in order to prevent osteoporosis, a condition in which bones are not dense enough and are subject to fracture. Although osteoporosis is generally a problem of adults an awareness of the need for adequate intake of calcium should begin in childhood when dietary lifestyles are being formed. Here's the scoop:

Many children are not getting the amount of calcium they need. It is reported that:

31% of children less than 5 yrs of age are calcium deficient.
71% of girls 6-11 yrs of age are deficient.
62% of boys 6-11 yrs of age are deficient
88% of girls 12-19 are deficient and
68% of boys in this age group are calcium deficient.

There are other dietary sources of calcium, but milk is the mainstay. Beyond 3 yrs of age skim or fat-free milk is recommended. Daily calcium, from milk, requirements are:

Age 1-3 yrs 500 mg calcium 16 ounces or 2 cups milk
4-8 yrs 800 mg 24 ounces or 3 cups milk
9-18 yrs 1,300 mg 32 ounces or 4 cups milk

Dietary calcium is generally equated with milk and milk products such as:

Milk & chocolate milk 300 mg Ca++ in 8 ounces [oz]
Yogurt 400 mg in 8 oz
Cheese 200 mg in 1 oz

Ca++ sources not emanating from the cow are:

Fortified orange juice 300 mg in 8 oz
Fortified soy milk 300 mg in 8 oz
Fortified oatmeal 165 mg in 1 packet
Fortified cereal without milk 200 mg in 6 oz
Broccoli, white beans, Kale 90-95 mg in 8 oz (Good luck with these!)

Dietary sources of Ca++ and other nutritional essentials are the very best and every effort should be made to establish these healthy eating habits early. Some children will drink chocolate milk when "unseasoned" milk is rejected.

Juice - Don't impede milk intake by giving your child too much juice; 6 oz watered down juice is plenty.

Carbonated drinks have a particularly detrimental effect on calcium intake and absorption.

If needed, Ca++ supplements are numerous; look at labels and determine how much is needed to supplement the Ca++ in your and your child's diet. TUMs and other comparable brands of calcium carbonate are available at most grocery and drug stores. They must be taken with meals to be effective. We suggest 2 doses a day with meals. We don't sell TUMs, but it is cheap and readily available as:

Tums 500 mg per tablet
Tums E-X 750 mg per tablet
Tums ULTRA 1000 mg per tablet

For example one might choose to take 2 regular tablets per day that provide 1000 mg Ca++ leaving 300 or more to a teenager's diet. If one takes half of the 750 mg tablet twice a day then the diet should provide at least 550 mg Ca++. If your child or you get too much Ca++ in a day, say 2000 mg, don't worry; it's pretty much non-toxic. Just don't make it a habit.

Weight-bearing exercise, muscle strengthening, avoidance of tobacco and alcohol abuse are important factors in preventing osteoporosis. Let us know if you have questions about calcium.

Resources:

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October 2001