Do calcium needs change with age?
Written by
Tran Quang
Reviewed by
Prof. William Dalton, Ph.D.Calcium needs vary significantly throughout your lifetime due to biological changes. Children require a significant amount of calcium for rapid growth. Adults need calcium to maintain their existing bone density. At the same time, older people require even more calcium to counteract the aging-induced loss of calcium. The varying needs illustrate how your body utilizes calcium uniquely at various points in life.
Children (4-8 years)
- Require 1,000mg daily for skeletal expansion
- Critical period for bone size development
- Focus on milk, cheese, and fortified cereals
- Absorption rates peak during growth phases
Teens (9-18 years)
- Need 1,300mg for puberty growth spurts
- Build 90% of lifetime bone mass now
- Incorporate yogurt smoothies and calcium-fortified juices
- Weight-bearing exercise maximizes mineral integration
Adults (19-50 years)
- Maintain 1,000mg for density preservation
- Prevent early mineral depletion
- Include leafy greens and canned fish with bones
- Balance intake with vitamin D for absorption
Seniors (51+ years)
- Require 1,200mg to offset resorption
- Combat age-related absorption decline
- Prioritize calcium citrate supplements
- Combine with weight-bearing exercise
Yes, children's needs are pivotal to forming the bone structure. Their skeletons are proliferating and require a continuous supply of calcium. I recommend three dairy servings per day and one calcium-fortified food. Growth plates stay open until adolescence. That foundation lays the groundwork for a lifetime of bone health.
Teen requirements soar with growth spurts that occur during puberty. At this critical time, ~90% of one's entire lifetime bone mass is being developed. You can meet the recommended daily intake of 1,300mg by strategically combining foods. For example, post-exercise, chocolate milk is recommended because cocoa enhances calcium absorption. Almond butter sandwiches are a good source of calcium and magnesium.
Adult Maintenance will keep premature density loss at bay. Bone remodeling will consistently occur. When there is not enough calcium, your body takes it away from your bones. Ideally, you will want to spread your calcium intake throughout meals to maintain a constant supply. Try not to pair your calcium-rich dinner with a source of vitamin D, such as eggs, for example.
Senior needs go up to compensate for decreases in absorption. Aging intestines absorb less dietary calcium. Less stomach acid means minerals are not broken down effectively. Choose calcium citrate supplements, which require less stomach acid to absorb. Match this with weight-bearing exercise, which directs minerals to the bones.
The consequences of a deficiency can vary based on age. Children can suffer from stunted growth and weak bones, teenagers can miss their peak bone mass potential, adults can be at risk for long-term osteoporosis, and seniors can accelerate density loss. Adjust intake at each stage of life.
Read the full article: 3 Essential Steps How Strengthen Bones
