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Children's calcium needs at puberty are higher than adults, because at this time children need a large amount of minerals to create strong bones and develop optimal height. So how much calcium does a teenager need?
1. The role of calcium for puberty
Calcium is a mineral involved in bone structure, 99% of calcium in the body is concentrated in bones and the rest is involved in the process of neuromuscular transmission. Calcium is an important substance at puberty for children at this stage due to the outstanding physical and mental development. Adequate calcium supplementation will help children have strong, supple bones and support the optimal development of children's height. In addition, building strong bones at this stage can help reduce the risk of osteoporosis later in life.
2. How much calcium does a teenager need each day?
How much calcium do puberty children need each day, is something that parents often wonder. In order to optimize nutrition for children, especially height development. According to the recommendations of the World Health Organization WHO, the calcium requirement for puberty children is from 1000mg to 1200mg of calcium/day. Levels are higher than in adults, almost equivalent to pregnant and lactating women. It can be said that the need for calcium at this age is very high, so providing calcium needs through a nutritious diet. Should supplement mainly through diet, eat calcium-rich foods every day instead of taking supplements.
3. Mistakes in calcium supplementation for pubertal children
Many parents believe that calcium supplements can help their children grow taller, so they often arbitrarily use additional products. Some mistakes in supplementing calcium for puberty children may encounter:
Too much calcium: Too much calcium in the child's body will cause the child's bones to be ossified prematurely and can no longer grow. . Causes children not to reach their optimal height in adulthood. Many cases of using high-dose calcium supplements for a long time, causing an increase in blood calcium levels, causing fatigue, the risk of depression, nausea and vomiting, and diarrhea; More severe can cause arrhythmia, low blood pressure, kidney stones, pain in the kidney area. Excess calcium, though uncommon, but it can also interfere with the body's ability to absorb other nutrients such as iron and zinc, making children sick, retarded, stunted... Calcium supplements do not come with supplements. vitamin D: If not accompanied by vitamin D supplementation, the amount of calcium actually entering the body is not too much. Not paying attention to the accompanying factors: Whether calcium enters the bone or not depends on many other factors such as vitamin K2. Therefore, if you do not pay attention to supplementing with this vitamin, the bones are not strong enough. In addition, if you do not pay attention to other factors such as genetics, exercise, and sports, calcium cannot help strengthen bones and increase height for children.
4. Measures to supplement calcium safely for puberty children
Children at puberty need an adequate amount of calcium and other substances. However, if you don't know how to supplement properly, it can bring little benefit, but the risk of affecting children's health is much. To be able to safely supplement calcium for children, you need to note the following measures:
It is best to supplement from foods
Calcium is usually in the form of calcium salts and the body will absorb elemental calcium to bone construction. Calcium salt form from foods will have better biological activity and absorption, safer than the supplement form. Calcium from foods such as milk, cheese, yogurt, shrimp and crab, fish, meat... Some other calcium-rich foods for puberty children come from plant sources such as dark green vegetables, fresh fruits, and vegetables. beans and seeds; Seaweed... These foods also help provide calcium for children and are calcium-rich foods that are safely absorbed, do not cause imbalance in calcium levels in the body.
Therefore, the best way to supplement calcium is from the diet, unless the child does not eat enough or has signs of calcium deficiency, calcium should be taken for puberty.
Calcium supplements need to be accompanied by a varied diet.
Diet and nutrition play a core role in improving children's height. A balanced diet rich in calcium, phosphorus, vitamin D, vitamin K2, zinc, iodine and magnesium will determine the height growth of children.
Drink milk regularly
Milk and milk products have a relatively high calcium content, in a liter of standard cow's milk there is about 600-700 mg of calcium. Therefore, if there is no problem of cow protein allergy, every day puberty children need to drink 300-500ml of fresh milk or dairy products to supplement calcium for growth. However, note that you should choose milk rich in nutrients such as magnesium, zinc, vitamin D3... to support calcium absorption, help bones grow strong and best. If children cannot use cow's protein, they can use nut milk, soy milk...
Should be combined with exercise and sports
Although nutrition is a very important factor, it should not be. Forget other factors such as physical activity. Letting children play and participate in healthy outdoor sports activities increases the absorption of vitamin D, which will help children reach their maximum height when they grow up. Good sports for children include swimming, basketball, cycling, jogging...
Exercise and sports not only help children develop optimal height, but also help children reduce the risk of excess weight. Weight gain, exercise more endurance.
Taking calcium for puberty
Calcium pills for puberty are recommended when the daily diet of puberty children does not provide enough calcium, the child is calcium deficient or the child has some bone diseases such as rickets, soft bones. So when should supplement calcium intake for puberty:
Calcium deficiency with manifestations: Toss and turn, trouble sleeping, not sleeping well, night sweats a lot... deformities in the bones such as the head flattened, protruding forehead, bow legs, X-shaped legs, slow growth in height, bone pain, a lot of pain at night. Children refuse to eat milk or dairy products, do not eat shrimp, fish, seafood, refuse to eat green vegetables... Puberty children are overweight and obese.
5. Notes when supplementing calcium for puberty children
To supplement calcium intake for reasonable puberty, parents need to pay attention to some of the following issues:
The best time for the body to absorb calcium is in the morning, so parents should give Baby drink calcium in the morning, after eating about 1 hour. After drinking, you should go out so that you can be exposed to the sun, increasing the body's ability to absorb calcium. Calcium should not be taken in the evening or on an empty stomach, because this will cause calcium to accumulate in the body and can cause fatigue, difficulty sleeping, and an increased risk of urinary tract stones. Do not supplement for a long time, only use it for a while and try to focus on the child's diet. Should avoid drinking at the same time as drinking milk, coffee, fruit juice to avoid hindering calcium absorption. To ensure the safety of the baby, the use of calcium supplements for puberty should be guided by a doctor. Hopefully, through the article you know how much calcium puberty children need each day and how to supplement calcium for puberty in the most effective and safest way for children. If you still have any questions, please contact Vinmec doctor for effective advice and supplementation.
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