My 13 year-old daughter refuses to drink milk. Does she need calcium supplements?
Calcium is a very important mineral for the body. It is used to allow muscle contractions in all muscles, including the heart. Calcium is the compound with which the bones are hardened. Calcium concentrations also help regulate Vitamin D concentrations, which we are discovering have more and more value. The bones in the body are major depositories for the calcium, and the circulating calcium concentrations are carefully controlled through a number of mechanisms; therefore, if a person does not eat sufficient amounts of calcium, the body will have to grab any extra that is needed from the bones, thus weakening these bones.
Calcium is fairly easily absorbed through the intestines after eating. Milk and most dairy products are a readily available source of this mineral, and it is found in the protein containing portion of the milk. Thus, skim milk has a higher concentration of calcium than whole milk, and ice cream has very little. Other sources include kale, broccoli and many other dark green leafy veggies. Some beans are a good source, as are meats, fish, and eggs. If one does not like to drink milk, then having these other sources is very important.
For women, estrogen levels allow the body to readily absorb calcium. Most of a woman’s calcium will be absorbed by her third decade of life after which she may start to lose calcium; therefore, it is especially important for a woman to eat plenty of calcium during her teens and twenties to help prevent osteoporosis/ thinning bones when older. The average teen should have approximately 1800-2000 mg per day of calcium. This is roughly equivalent to 3 glasses of milk, 3 oz of cheese, 18 oz of yogurt, or 10 cups of kale. So if she is not eating any combination of the above, then a calcium supplemented is recommended.
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