Calcium In Teenagers

Benefits

• Bones absorb more calcium during the teenage years than any other age, according to the American Academy of Pediatrics' Healthy Children website. Bones stop absorbing calcium in early adulthood and then begin to gradually lose calcium. Getting plenty of calcium during adolescence helps teenagers develop strong bones and reduces the risk they will later develop osteoporosis, a condition in which bones are weak and break more easily. Calcium might also protect teeth from decay, according to the National Institutes of Health.

Requirements

• People ages 9 to 18 need 1,300 mg of calcium a day, according to the National Institutes of Health. That's equivalent to slightly more than four glasses of milk. Milk and milk products provide most of the calcium that U.S. residents consume, according to HealthyChildren.org, but teens can also get calcium from other dairy products, vegetables, beans and fortified foods.

Getting Enough Calcium

• Teenagers can get calcium by consuming dairy products such as milk, yogurt, cheese and cottage cheese. Cooking with dairy products such as by making soup with milk instead of water, can add more calcium to a teen's diet. Dark green leafy vegetables such as kale, spinach and bok choy also have calcium, as do soy products, beans and canned fish. Finally, many products are fortified with added calcium, such as cereal, orange juice and bread. Check the Nutrition Facts label to determine how much calcium a food has.

Restricted Diets

• It's more difficult to get enough calcium if you have a restricted diet. Teens who are lactose intolerant can choose low-lactose and lactose-free dairy products or eat yogurt that has live and active cultures, according to KidsHealth.org. Vegetarians who avoid dairy products can get calcium from vegetables and fortified foods. If you're concerned that your teen isn't getting enough calcium, speak to her pediatrician. A doctor or nutritionist can help your teen choose healthful foods and determine whether she would benefit from a calcium supplement.

Other Healthy Habits

• Getting enough calcium helps build strong bones, but it isn't enough. Teenagers also need to get regular physical activity, especially weight-bearing activities such as running, dancing or basketball. Reducing their salt intake might also help teens absorb calcium better, according to HealthyChildren.org. Finally, teens should avoid tobacco and alcohol -- along with their other harmful effects on the body, these substances reduce bone mass.