Calcium, Vitamin D and Growing Bones

Strong bones are built over time. Calcium provides structural material for bones and teeth, while vitamin D helps the body absorb calcium. Physical activity also supports bone health during childhood and adolescence.

Needs change with age

Recommended calcium intake rises as children grow. The AAP lists 700 mg per day for ages 1–3, 1,000 mg for ages 4–8 and 1,300 mg for ages 9–18. Vitamin D recommendations are 600 IU (15 mcg) daily after age 1.

Food remains the foundation

Milk, yogurt and cheese are common calcium sources. Calcium can also come from fortified soy beverages, some fortified plant beverages, tofu made with calcium, certain leafy vegetables, and canned fish with edible bones. Families should check labels because calcium and vitamin D fortification varies by product.

Supplements are context-dependent

If a child cannot meet calcium or vitamin D needs through diet and routine sources, a clinician may recommend supplementation. More is not automatically better; total intake from food, fortified foods and supplements should be considered together.

Educational information only. Children with restricted diets, food allergies, malabsorption or other medical conditions may need individualized guidance.