Bone loss will increase with age and will not stop unless immediate calcium supplementation is available. Initiating adequate Calcium Supplementation intake during Adolescence is the key to reducing Osteoporosis in old age.
Calcium Supplementation for Teenager
Calcium is one of the most important nutrients for teenagers. Adolescence is the period when a person’s bone density reaches a peak in life. After menopause, women lose bone density at a rate of about 1% a year. Losing bone mass can cause Osteoporosis and increase the risk of fractures in old age.
A study in the United States found that the calcium standard of the recommended dietary supply must be reached every day, and it is best to ingest from food to effectively maintain and maintain bone health.
Daily Calcium Requirement by Age
This two-year study compared the relationship between calcium absorption and bone density in nearly 300 men and women over 65 years of age. They took calcium supplements for three years before participating in the study, and then stopped calcium supplementation.
The study found that after a year, women who stopped calcium supplementation did not improve their bone density. In other words, these people started to lose bone again to the point before they started eating calcium supplements.
For men, the bone density they have lost is not as much as that of women; but two years later, the bones of these people have returned to the original level. The results show that once calcium supplementation is stopped, its effect will not last.
The same research results also appeared on the teenagers. If the calcium supplement is stopped, the effect will no longer exist. In adolescents, bone density gradually increases, but when calcium supplementation is stopped, the rate of increase in bone density will slow down to the same rate as ordinary children.
Researchers believe that calcium supplementation is a matter of a lifetime, and it is best to get calcium from food, not just taking pills.
The USDA recommends that children aged 4 to 8 should consume 800 mg of calcium a day; those aged 9 to 18 should recommend 1300 mg a day; adults aged 19 to 49 should receive 1,000 mg a day; those aged 50 or older The recommended amount of calcium is 1200 mg a day. Foods with a high calcium content are milk products, while vegetables include broccoli and kale.
Indispensable iron and calcium during development
Adolescence is an important stage for boys and girls to develop into adults. In addition to balanced nutrition and more calories, adolescents also need two nutrients-iron and calcium.
Girl and iron
- Girls need about 15 mg of iron per day .
- With the onset of menstruation, the demand for iron in girls in their tens will increase by 50%.
- It may be more difficult for adolescent girls to rely on daily diet alone to get the iron they need, and needs additional supplements.
Boy and iron
- Boys need about 12 mg of iron per day.
- For teenage boys, due to increased body mass, iron demand will rise by 20%.
- Generally speaking, young men can meet the iron demand from their daily diet.
Teenagers and calcium
- Adolescents in their tens will increase their calcium requirements by 25%.
- The recommended daily amount of calcium (RDA) is 1200 mg, while adolescents require up to 1500 mg.
- According to the US Department of Agriculture, only 35% of boys and 14% of girls receive 100% RDA calcium intake.
Since at least 40% of bones grow during adolescence, calcium is particularly important in the diet of teenagers. Adequate calcium can help adolescents get better bone density, which is also one of the best protective methods to prevent osteoporosis from getting older. In addition to improving bone density, proper calcium can also support muscle contraction and overall growth.