Calcium is an essential nutrient that supports bone health. During the teenage years, bone growth accelerates which makes this nutrient highly important. The National Institutes of Health reports on the website Milk Matters that 90 percent of your adult bone mass is established by age 17. By consuming adequate amounts of calcium during your teen years, you build strong bones that will last a lifetime.
Recommendations
The teen years are the primary time during which you build bones for the rest of your life. As a result, teenagers from 13 to 18 years need about 1,300 mg per day, according to the MedlinePlus. This is 500 mg more than is needed by an 8-year-old and almost 30 percent more than adults need. At the age of 19, recommended calcium intake drops to 1,000 mg per day.
Significance
In addition to supporting bone and teeth health, calcium helps regulate muscle contraction, hormone secretion and nervous system function. Drinking alcohol, caffeine and sodas can affect your body's ability to absorb calcium. Teenagers who get too little calcium, especially girls, are more likely to develop osteoporosis later in life. Many teens start out deficient in calcium. Fewer than one in 10 girls and only one in four boys, aged 9 to 13 years, get the recommended amount of calcium, reports Milk Matters.
Sources
Typically, you think of dairy products, especially milk and yogurt, when looking for calcium-rich products. If you cannot consume dairy, you can still get calcium from fortified juices or soy milk, tofu, canned salmon with the bones and leafy greens. You should aim to consume at least 3 cups of milk daily, along with 400 mg of calcium from other sources. Cooking hot cereal or soup with milk or blending up smoothies with milk and fresh fruit are ways to sneak milk into your diet if you do not care for the taste. If you are concerned about your calcium intake, speak to your health care provider about the type of supplement that is best for your age and needs.
Considerations
It is possible to consume too much calcium. Tolerable upper intake levels of calcium, cited by the Office of Dietary Supplements and set forth by the Food and Nutrition Board, for teenagers is 3,000 mg per day. Exceeding this amount can pose health risks such as kidney dysfunction, hardening of soft tissues and blood vessels and kidney stones. This usually occurs, however, through overuse of supplements rather than food consumption. Consult a physician or registered dietitian before using calcium supplements.
Member Comments