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Calcium is one of the most important minerals for kids. It's a key building block for growing bones and teeth, and children continue building bone density well into young adulthood. If kids don't get enough calcium during these critical years, it can affect their growth and long-term bone health.
The good news? Most children in the U.S. get enough calcium from their diet. But some may fall short—and that's where a little extra attention can help. Here's what parents need to know about why calcium matters, which foods are rich in it, and when it may make sense to consider a supplement.
What Is Calcium?
Calcium is a necessary mineral. The body contains and uses more calcium than any other mineral, as calcium is instrumental in its growth and maintenance. Tooth and bone material are hardened and fortified by calcium, which keeps them strong and resilient. Calcium can help bone to heal and restore itself.
Muscles and nerves need calcium to communicate and function properly. Calcium helps to facilitate and regulate muscular contractions, including the contraction of the heart as it beats. When nerves relay important instructions to muscles, they release calcium. The calcium tells the muscle to behave as expected.
The Importance of Calcium For Kids
Calcium is essential at every age, but it's especially important during childhood. Teens and adults need calcium to keep bones strong and to help repair everyday wear and tear, while older adults rely on it to slow natural bone loss.
For kids, calcium's role is all about growth. Children are still building bone mass, and as their bones grow taller and stronger, so do they. Without enough calcium, kids may not build the strong foundation they need—making it harder to reach their full growth potential and increasing the risk of bone problems later in life.
How Much Calcium Does My Child Need?
The National Institutes of Health (NIH) Daily Recommended Dietary Allowances (RDA) for calcium are:
- Up to 6 Months – 200 mg
- Seven months to 1 year – 260 mg
- One year to 3 years – 700 mg
- Four years to 8 years – 1,000 mg
- Nine years to 13 years -- 1,300 mg
What Happens When Kids Don't Get Enough Calcium?
Calcium deficiency has very serious consequences that may not be reversible. It's important to take your child's calcium intake seriously to avoid potential illnesses that can cause pain and significantly disrupt how the body functions.
Osteomalacia
Osteomalacia is a condition that causes a dangerous softening of the bones. Calcium deficiency can contribute to osteomalacia, and vitamin D deficiency is an equally important factor. Osteomalacia is considered a defect in bone maturation and is primarily caused by a lack of proper nutrients in early childhood to adolescence.
Rickets
Rickets is a condition that causes weakening and softening of the bones. Calcium and Vitamin D work together to strengthen bones and help them grow. Children with rickets may experience significant delays in natural growth. If left unchecked, rickets can cause permanent skeletal deformities.
Children with rickets will sometimes require major corrective surgeries to fix skeletal deformation. Bone strength can be replenished with extra calcium and vitamin D supplementation, although some effects of rickets may be long-term.
Calcium Needs to Be Used with Vitamin D
Calcium and vitamin D work hand in hand. Without vitamin D, the body can't properly absorb calcium—meaning it won't reach your child's bones and teeth where it's needed most. That's why both nutrients are essential for healthy growth.
Foods Rich in Calcium and Vitamin D
No foods contain both calcium and vitamin D naturally. The only exception is human breast milk, which contains some vitamin D. The Centers for Disease Control and Prevention (CDC) recommends vitamin D supplementation for breastfed babies. The most efficient way to give your child vitamin D and calcium simultaneously is to choose a food product that has been enhanced with additional vitamins.
Dairy Products
Most cow's milk in the United States is fortified with vitamin D. Although there is no official mandate requiring this fortification, responsible dairy producers take the extra step to assure the body can use the calcium it derives from milk.
As a result of this fortification process, most dairy products made with fortified cow's milk will also contain calcium and vitamin D. Although this is usually the case, you should always read the nutrition facts just to be sure.
Soy Milk
Lactose intolerant children, children with dairy allergies, and children in vegan households cannot consume dairy products. Soy milk is similar to cow's milk. It contains protein and many of the same vitamins and minerals.
A single serving of unsweetened, unflavored soy milk typically contains 45% of the daily recommended value of calcium and 30% of the daily recommended value of vitamin D.
Fortified Foods
Some juices, cereals, and oatmeal products are fortified with both calcium and vitamin D. These are foods that most children may like. As long as you're choosing varieties without a ton of added sugar, these fortified foods can easily play a role in your child's healthy and balanced diet.
When To Use Supplements With Calcium and Vitamin for Kids
Providing your child with the proper calcium and vitamin D balance can be difficult. It can be even more difficult when your child is a picky eater, has allergies to dairy or soy, or adheres to a plant-based diet. Many pediatricians recommend vitamin D supplementation, and calcium supplementation may also be necessary.
Speak to your child's pediatrician if you're concerned about your kid's calcium and vitamin D intake. Some children may require only vitamin D supplementation if they get sufficient calcium from the rest of their diet.
Add Hiya To Your Child's Routine
Hiya's daily children's chewable multivitamins contain over 100% of the daily recommended value of vitamin D for children, as well as a modest amount of calcium. Our multivitamins are free from sugar and gummy additives. They're also vegan, non-GMO, and gluten-free. They're a safe addition to any picky eater's diet, and they provide enough vitamin D to promote calcium absorption.
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