It is much better to get calcium from foods than from calcium supplements. Be guided by your doctor about whether you need additional supplements.

Too much calcium from supplements may cause other health problems. Australians receive most of their calcium from dairy foods. If milk and milk-based foods are removed from the diet, this can lead to an inadequate intake of calcium.

This is of particular concern for children and adolescents, who have high calcium needs. Calcium deficiency may lead to disorders like osteoporosis , a disease in which bones become fragile and brittle later in life, making them more prone to fractures and breakages.

Osteoporosis affects both men and women. If not enough calcium is circulating in your blood, your body will use hormones to reduce the amount of calcium your kidneys excrete in your urine.

If not enough calcium is absorbed through the gastrointestinal tract, calcium will be taken from the bones. If your dietary intake of calcium is constantly low, your body will eventually remove so much calcium from the skeleton that your bones will become weak and brittle.

The recommended dietary intake of calcium is different for people of different ages and life stages. It is particularly important that people from certain groups meet their calcium needs.

These groups include:. Caucasian white people have larger frame sizes and generally have higher intakes of animal foods, caffeine and salt than non-Caucasian people. It is thought they may need more calcium as a result.

A developing baby needs a lot of calcium. However, there is no need for women to take additional dietary calcium during pregnancy because pregnant women absorb calcium from food more efficiently.

One cup of milk, a g tub of yoghurt or ml of calcium-fortified soymilk provides around mg calcium. Calcium-fortified milks can provide larger amounts of calcium in a smaller volume of milk — ranging from mg to mg per ml milk. This is due to the high concentration of oxalate, a compound in spinach that reduces calcium absorption.

One cup, or g of tofu contains around mg of calcium. One cup of tempeh contains around g of calcium. One cup of calcium-fortified breakfast cereal 40 g contains up to mg of calcium.

Half a cup of calcium-fortified orange juice ml contains up to 80 mg of calcium, and 2 slices of bread 30 g provide mg of calcium. Plant-based milks oat, almond, rice, etc. may or may not be calcium-fortified, so it is important to check the label of these products if you intend to use these in place of regular dairy milk to boost your calcium intake.

It is much better to get calcium from foods which also provide other nutrients than from calcium supplements. But if you have difficulty eating enough foods rich in calcium, you might need to consider a calcium supplement, especially if you are at risk of developing osteoporosis.

Too much calcium may cause gastrointestinal upsets such as bloating and constipation and, rarely, other complications such as kidney stones. A report published in , and widely reported in the media, found a possible link between calcium supplements and an increased risk of heart disease , particularly in older women.

If you have any concerns about calcium supplements, talk to your doctor or other registered healthcare professional. Some of the factors that can reduce calcium in your bones and lower your bone density weaken your bones include:.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

Children aged up to 8 years old require 1½-2 serves of dairy or dairy alternatives and older children and adolescents require 2½- 3½ serves a day. A mL cup of milk, a g tub of yoghurt most retail tubs are gg and 2 slices of cheese 40g are all examples of one serve of dairy.

If you do not consume dairy and choose to consume an alternative, ensure it is fortified with at least mg calcium per mL check the nutrient information panel. If you would like to ensure that your child is meeting their calcium requirements, visit the Eat For Health website for more information.

Phone 02 or for those outside of Sydney. For Product Registration and general enquires please contact us. Powered by WishList Member - Membership Software. Username Password Remember Me Lost your password?

Forgotten Password Cancel. Healthy Kids. Promoting and influencing healthy food choices for children. Corny jokes for kids! High school The five food groups Calcium Iron Macronutrients Superfoods Mythbusting diets Vegan and vegetarian diets Dieting Caffeine Sports and Physical Activity How to read a food label Are you doing it tough?

High School The five food groups Calcium Iron Macronutrients Superfoods Mythbusting diets Vegan and vegetarian diets Dieting Caffeine Sports and Physical Activity How to read a food label Are you doing it tough?

Calcium Calcium is a mineral that is found in foods, specifically dairy, and stored in bones and teeth in our body. Why do children need calcium? How can children meet their calcium requirements?

What to Expect The First Year , 3rd edition, Heidi Murkoff. What to Expect The Second Year , Heidi Murkoff. Mayo Clinic, Infant Development: Milestones from 10 to 12 Months , June American Academy of Pediatrics, Cow's Milk Alternatives: Parent FAQs , October American Academy of Pediatrics, Promoting Healthy Nutrition.

KidsHealth from Nemours, Calcium , February Was this article helpful? Yes No. Thanks for your feedback! Toddler Groups. Go to Your Toddler's Month.

Is Your Toddler Being Disrespectful? Here's Why and What to Do. Please whitelist our site to get all the best deals and offers from our partners. Using Positive Reinforcement on Your Toddler. What to Do if Your Toddler Keeps Running Away. Follow us on. Opens a new window Opens a new window Opens a new window Opens a new window.

Healthy Living Get Enough Calcium. The Basics Take Action. How much calcium do I need every day? Women: If you're age 19 to 50 years, get 1, mg milligrams of calcium every day If you're 51 years or older, get 1, mg of calcium every day Men: If you're age 19 to 70 years, get 1, mg of calcium every day If you're 71 years or older, get 1, mg of calcium every day Kids: Babies ages 6 to 12 months need mg of calcium every day Kids ages 1 to 3 years need mg of calcium every day Kids ages 4 to 8 years need 1, mg of calcium every day Kids ages 9 to 18 years need 1, mg of calcium every day Check the Nutrition Facts label to find out how much calcium is in your food.

Calcium can help prevent osteoporosis weak bones. Foods and Supplements How can I get enough calcium? The best way to get enough calcium is to eat foods with calcium every day. Take Action. Take Action Calcium Sources Here are some tips to help you get enough calcium.

Check the label. If you take a calcium supplement, make it easy to remember. Just remember to keep it out of reach of young children. Vitamin D Get enough vitamin D. Learn more about: How much vitamin D you need Food sources of vitamin D Follow a healthy eating routine.

After that, the body mainly withdraws calcium from what is stored in our bones. People who do not have enough calcium stored in their bones can get osteoporosis when they age. Osteoporosis is a disease that can make bones so fragile that they break from the stress of just bending over.

Calcium does not work alone. As children grow, their bodies also needs other minerals, such as phosphorus and magnesium, and other nutrients such as vitamin D and vitamin K. Physical activity is important too. Studies show that regularly doing weight-bearing activities such as walking, running, jumping, and playing tennis, basketball, or soccer helps you build strong bones.

And when kids do these activities outdoors, their bodies can make vitamin D when your skin is exposed to sunlight. Remember to put on sunscreen. How much calcium your body needs varies by age. You need the most calcium between the ages of 9 years and 18 years.

The best way to get the enough calcium is by eating and drinking foods that naturally contain calcium. If your child has a medical condition, talk with your doctor about the foods and beverages that would benefit them the most.

Flavored milks, such as chocolate and strawberry, have as much calcium as plain milk. Keep in mind that they may have added sugar and more calories.

Dark-green, leafy vegetables such as kale and turnip greens are low in calories and high in calcium. However, spinach is not a good source of calcium. Broccoli, tofu, chickpeas, lentils, split peas, and fish with bones, such as canned salmon and canned sardines.

You can add these foods to salads. a Low-fat milk has as much or more calcium than whole milk. b If you drink nondairy beverages that contain calcium, keep in mind that some beverages labeled with the word milk, such as almond milk, are often low in calcium.

The U. Food and Drug Administration FDA requires that calcium be listed on Nutrition Facts labels. Certain medical conditions, diets, or lifestyles can make it hard for kids to get enough calcium by eating the right foods. In some cases, your pediatrician may recommend a supplement. Check with your pediatrician to see what is best for your child.

Drinking a lot of soda pop or soft drinks —Studies show that this may make you more prone to bone fractures. This may be because sodas often take the place of milk or other calcium-rich drinks. Certain diets —Some diets may not provide enough calcium, such as a vegetarian diet that excludes dairy products.

Certain medicines and diseases —Some medicines and kidney and intestinal diseases can cause calcium loss from bones. Some young people have significant lactose intolerance , which means they have trouble digesting lactose the sugar in milk.

In most people, lactose intolerance is of a mild form. These people can digest dairy products in small amounts with a meal.