Jun 19, 2020 / General News

Daily Calcium Guide for Strong Bones: Ages 9 to 18

There are many ways for a child to meet his or her daily calcium goal. Food is the best source, but there are other ways this goal can be met.  

Food Alone

Aim to eat or drink 4 to 5 servings of calcium-containing foods a day
  • Milk
  • Yogurt
  • Cheese
  • Calcium & vitamin D – such as fortified orange juice
  • Almond milk
  • Cottage cheese
  • Calcium fortified cereals, granola bars and tofu
  • Vegetables, like bok choy, kale, arugula, watercress, collard greens, broccoli and kidney beans
  • Nuts, particularly almonds, sesame and chia seeds

Supplement Alone 

Take 1300 mg of calcium from a daily supplement. It is best to have no more than 500 to 600 mg at a time for optimal absorption. 
  • Supplements can be found in tablet, chewable, gummy form and more.  Find the one that works for you.
  • Nature Made® makes a calcium + vitamin D supplement that is certified as safe by the USP – United States Pharmacopeia Convention.

Food Supplement

  • Aim for half & half – half food and half supplement
    • Around 500 to 600 mg calcium via supplement
    • About 800 mg calcium via food which could look like:
      • One 5-ounce yogurt at breakfast (250 mg calcium)
      • 2 slices of cheese on a sandwich (300 mg calcium)
      • ¼ cup almonds (about 23 almonds) in a snack (75 mg calcium)
      • 2 cups fresh kale in a salad (180 mg)
These are general recommendations. If you have concerns about your child’s calcium intake, please speak with your physician or registered dietitian. 

For more information, download our Stong Bones PDF (English / Spanish). 

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