The period of 9 to 18 years old is when the body's need for calcium is at its highest, making it the most crucial time to ensure sufficient intake.
Why Calcium is Important During These Ages
During the pre-teen and teenage years, the body is undergoing rapid growth and development, particularly in the skeletal system. Adequate calcium intake is vital for building strong bones and maintaining bone health.
Consequences of Insufficient Calcium
- Weak Bones: Not getting enough calcium during this period can compromise bone density, leading to weaker bones that are more susceptible to fractures later in life, as stated in the reference that, "Not getting enough calcium during this can affect bone strength later in life."
- Increased Risk of Osteoporosis: Inadequate calcium intake during these formative years can significantly increase the risk of osteoporosis in adulthood.
Calcium Intake: Practical Steps
To ensure optimal calcium intake during these years, consider the following:
- Dietary Sources:
- Dairy Products: Milk, cheese, and yogurt are excellent sources of calcium.
- Fortified Foods: Certain cereals, juices, and plant-based milks are often fortified with calcium.
- Leafy Green Vegetables: Some leafy greens contain good amounts of calcium.
- Supplements:
- Consult a Doctor: If dietary intake is insufficient, consider calcium supplements after consulting a healthcare provider.
- Proper Dosage: Ensure that the calcium dosage is appropriate for the age and individual needs.
Key Takeaway
Although calcium is important throughout life, the ages between 9 and 18 years old is the time when the body requires the most calcium, and getting enough during this period is crucial for lifelong bone health. This is also the period that inadequate intake will affect bone health later in life.
