How much Calcium and Vitamin D do kids need?
Ages 1-3: 700 mg/day elemental Calcium and 600 IU/day Vitamin D
Ages 4-8: 1,000 mg/day elemental Calcium and 600 IU/day Vitamin D
Ages 9-18: 1300 mg/day elemental Calcium and 600 IU/day Vitamin D
- Carbonated soft drinks including diet sodas contain Phosphoric Acid, which interferes with Calcium absorbtion; as a result most of the Calcium ingested in the diet is passed through in the urine.
- exercise in combination with adequate Calcium intake is the ideal combination to help lay down strong bone in growing children.
- Taking calcium with food in dosages of 500 mg or less increases absorption.
- Calcium Citrate is absorbed better than Calcium Carbonate.
- Read labels and purchase foods with added Calcium
Food Sources of Calcium
Serving Size Food Amount of Calcium Serving Size Food Amount of Calcium
1 cup Yogurt plain, low fat 415 5 oz Tapioca pudding 119
1 cup Yogurt fruit, low fat 314 1 cup Cheerios 122
1 cup Skim milk 302 1 English muffin 103
1 cup 2% milk 291 1 cup Tofu 260
1 cup Orange juice with Ca 300 1 cup Spinach 245
1 oz American cheese 174 1 cup Broccoli 94
1 oz Mozzarella cheese 143 1 cup Kidney beans, can 69
1 oz Cheddar cheese 204 1 cup Soybeans 261
1 oz Swiss cheese 272 1 Orange 52
1 cup Cottage cheese 155 1 cup Raisins 73
1 cup Ricotta cheese, part skim 669 1 cup Almonds 332
½ cup Frozen yogurt, low fat 103 1 slice Cheese pizza, 10” 290
½ cup Ice cream, low fat 90 1 cup Mac & cheese 100
10 fl oz Vanilla shake 344 3 oz Salmon 180
Calcium Supplements
Type/Brand Name Elemental Calcium(mg)
Tums/Tums EX 200 or 300
Tums Ultra/Tums 500 400 or 500
Caltrate 600 600
Caltrate 600+D 600mg/400 IU Vit D
Os-Cal 500 500
Os-Cal D 500mg/200 IU Vit D
Viactiv 500mg/100 IU Vit D
OneADay Women’s 450mg/400 IU Vit D
Websites to help calculate daily calcium intake:
• www.lightnfit.com
• www.mypyramid.gov