From the Pediatrician: Calcium, Vitamin D and Building Strong Bones

By Fred Tega, MD, FAAP
Board-Certified Pediatrician and Founder of DocVites

Childhood and adolescence are important years for building bone. Calcium is a major structural mineral in bone, while vitamin D helps the body absorb calcium and maintain the mineral balance needed for normal bone development.

Food is the starting point for calcium

Milk, yogurt and cheese are familiar sources. Calcium can also come from fortified soy beverages, calcium-set tofu, some greens and other fortified foods. Check the Nutrition Facts label because calcium content varies substantially among alternatives.

Vitamin D has a different job

Vitamin D supports calcium absorption; it does not replace calcium. Sources include fortified foods, certain fish, egg yolks and supplements when indicated. Individual needs can be influenced by age, diet, feeding pattern and medical circumstances.

Bone health is more than two nutrients

Regular weight-bearing activity, adequate overall nutrition and sufficient protein also matter. A supplement cannot compensate for chronically inadequate food intake or limited physical activity.

Avoid “more is better” thinking

Review total intake from food, fortified beverages and supplements before adding another product. Very high supplemental intake is not a shortcut to stronger bones and can cause adverse effects.

When to ask for individualized guidance

Discuss bone nutrition with the child’s clinician when dairy and fortified alternatives are absent, when a child has a condition affecting absorption, when medications affect bone health, or when a clinician has identified vitamin D deficiency or another specific concern.

Educational information only. This article is not individualized medical advice. Follow the finished product label and discuss questions about a child’s diet or supplement use with the child’s pediatrician.