At what age is calcium supplementation most needed for the body, and how does calcium affect the body and bone development? Pregnant women are advised to supplement with calcium for the healthy development of the fetus. Children and adolescents are recommended to supplement with calcium for maximum height growth. So, how does calcium actually contribute to height development? How much calcium is needed daily? Let’s find out in the following article from Doctortaller.net.
Does calcium help increase height?
Parents are probably aware that calcium is a key component in the structure of bones. Approximately 99% of the calcium taken into the body is distributed to bones and teeth. That’s why calcium is essential for bone and skeletal development.
Calcium is involved in most bone-building activities in the body, especially the process of bone mineralization. This nutrient is continuously deposited into the bones, promoting both longitudinal bone growth and increased mineral density to ensure strong and healthy bones.
During the years of growth and development, under the influence of hormones, the process of calcium and nutrient deposition occurs continuously. Bone formation is robust, stimulating height growth.
Therefore, receiving an adequate amount of calcium is a prerequisite for a smooth linear growth process. During puberty, calcium accumulates in the bones and reaches its maximum deposition during the remarkable growth phase.
Does calcium help increase height?
How does Calcium deficiency affect height and the body?
Calcium deficiency, also known as hypocalcemia, can lead to a range of health issues. This deficiency can result in brittle and easily fractured bones, as well as affecting dental health, brain function, and vision. Initially, the effects may be mild, but in the long term, they can pose a threat to life.
Issues with Bones and Height
Bones store calcium effectively, but they require a high level of calcium to maintain strength. When the overall calcium levels are low, this mineral can “shift” away from the bones to compensate for other organs, making the bones more brittle and prone to fractures.
Over time, insufficient calcium can reduce the mineral density in bones, causing them to become thin and susceptible to fractures, as well as leading to pain and postural problems.
Muscle Issues: Children with calcium deficiency may experience muscle pain, cramps, muscle spasms, thigh or arm pain during movement, and tingling or itching in the hands, feet, or around the mouth.
Physical Well-being: Children with calcium deficiency often feel tired, weak, and lacking energy. This condition can also disrupt their sleep and hinder concentration in learning.
Skin, Hair, and Nails Issues: The child’s nails may become dry, brittle, and easily breakable. The hair can become dry and may even fall out in patches. The skin becomes dry and prone to issues such as eczema and inflammation.
Dental Issues: Calcium deficiency can cause various dental problems in children, including tooth decay, weak teeth, irritated gums, and fragile enamel.
Psychological Issues: Calcium deficiency can contribute to various psychological issues in children, particularly depression.
PMS Symptoms: Low calcium levels are associated with premenstrual syndrome (PMS) symptoms, including anxiety, mood swings, depression, bloating, breast tenderness, and headaches, occurring before or during menstruation.
Calcium Requirements for Height Growth According to Age
Calcium is essential for height growth. However, the amount of calcium needed for the body varies depending on age. Consuming excessive amounts of calcium can also have negative health consequences and impact height growth.
Below are the daily recommended calcium intake for height growth according to age:
|
Age |
Male |
Female |
|---|---|---|
|
0 – 6 months old |
200mg |
200mg |
|
6 – 12 months old |
260mg |
260mg |
|
13 years old |
700mg |
700mg |
|
4 – 8 years old |
1.000mg |
1.000mg |
|
9 – 18 years old |
1.300mg |
1.300mg |
|
19 years old and up |
1.000mg |
1.000mg |
(Source: US National Institutes of Health)
Calcium Content Chart for Different Types of Foods
Milk, leafy greens, certain types of fish, oats, various grains, tofu, seaweed, etc., are foods that are rich in calcium. Refer to the following chart of calcium content in different types of foods compiled by increaseheightblog.com:
|
Food |
Calcium (mg/100g serving) |
|---|---|
|
Yogurt (low-fat) |
199 |
|
Pure cow’s milk |
125 |
|
Soymilk |
123 |
|
Crab |
5040 |
|
Prawns |
1120 |
|
Canned herring |
86 |
|
Canned Mackerel |
241 |
|
Salmon |
220 |
|
Sardines (box) |
382 |
|
Egg |
56 |
|
Almond |
260 |
|
Walnut |
71 |
|
Figs (dried) |
162 |
|
Kale |
105 |
|
Okra |
82 |
|
Kale |
254 |
|
Spinach / Spinach |
99 |
|
Broccoli |
46 |
What factors should be considered when choosing calcium supplements for height increase?
In addition to regular food intake, many parents also consider and give their children calcium supplements to increase their height. However, supplementation may not be effective if parents do not know how to choose the right products. There have been cases where children develop acne, constipation, and heatiness due to improper calcium supplementation.
Origin and Source
There is a wide variety of calcium supplements available for height increase. Parents can easily find calcium supplements from the United States, Japan, South Korea, Australia, and other countries. Among them, calcium supplements originating from the United States are the most trusted group by many parents.
The United States is at the forefront of applying scientific and technological advancements to various aspects of life, including healthcare and health maintenance. Nano technology and hydrolysis technology are typical applications in various types of dietary supplements. Their characteristic is the breakdown of molecules, making it easier for the body to absorb them to the maximum, limiting side effects, and ensuring safety for children.
Moreover, genuine products from the United States undergo strict certification and comply with the general standards of the FDA (Food and Drug Administration). Importantly, only products with this certification are allowed to be circulated and used by Americans. Currently, the FDA serves as the common standard for the production of dietary supplements in many countries worldwide.
Calcium content
At each age, the child’s body requires a certain amount of calcium. Relying solely on the calcium intake from daily meals is often insufficient. Food preservation and processing can deplete the natural nutrient content. However, this does not mean that calcium supplements should entirely replace calcium from regular meals. Instead, a combination of both can provide maximum effectiveness.
Most nutrition information is clearly displayed on each bottle label. Based on this information, parents can determine if the product is suitable for their child. Furthermore, some manufacturers specify the recommended age range for product use.
Types of calcium
There have been cases where young children experience adverse effects when supplementing calcium for height increase. The calcium type in most of these products is regular calcium. This indicates that the type of calcium supplementation also affects the body’s absorption capacity in children.
Calcium supplements can provide different compounds with varying calcium content. The commonly used calcium supplements are:
- Calcium carbonate (40% elemental calcium)
- Calcium citrate (21% elemental calcium)
- Calcium gluconate (9% elemental calcium)
- Calcium lactate (13% elemental calcium)
The two main forms of calcium supplementation are carbonate and citrate. Calcium carbonate is the most affordable and widely used. Other forms of calcium in supplements include gluconate and lactate. Additionally, some calcium supplements are combined with other vitamins and minerals.
Nutrients to accompany calcium
When it comes to strong and comprehensive bone health, calcium alone is not enough. There are several other important nutrients that help the body absorb and optimize the effectiveness of calcium. Magnesium, vitamin D, phosphorus, vitamin K, vitamin B12, vitamin C, Collagen, are commonly seen accompanying calcium.
Magnesium: Helps the body absorb and retain calcium for building and strengthening bones, preventing osteoporosis. Since the body’s magnesium storage capacity is not high, parents need to pay attention to supplementation through diet or supportive products.
Vitamin D: Facilitates the body’s calcium absorption and regulates calcium levels in the blood. The body can synthesize vitamin D when exposed to sunlight. Additionally, some foods are rich in this vitamin, such as milk, eggs, cheese, fish, shrimp, oysters, etc.
Phosphorus: This mineral combines with calcium to form bones. It is important to note that excessive phosphorus can impair a child’s ability to absorb calcium. Therefore, parents should ensure an adequate but not excessive amount of phosphorus intake.
Vitamin K: Supports the body in regulating calcium levels and forming strong bones. Children can obtain the recommended amount of vitamin K by consuming one or more servings per day of foods such as kale, spinach, broccoli, etc.
Vitamin C and vitamin B12: Research has shown that vitamin C can prevent osteoporosis. On the other hand, vitamin B12 has been linked to bone density and osteoporosis. Both of these vitamins are abundant in various natural foods.
Collagen type 2: This nutrient acts as a “net” that holds calcium in the bones. It also contributes to strengthening cartilage, increasing flexibility, and reducing joint pain symptoms.
Most of the height increase supplements available today combine calcium with the necessary nutrients. It is important for parents to carefully choose high-quality products.
Nutrients to accompany calcium
Some types of height-increasing calcium from natural foods
When it comes to effectively supplementing calcium, nutrition experts have given advice: It is best to supplement calcium from natural foods as much as possible and only use low-dose supplements to make up for deficiencies.
Here are some calcium-rich natural foods that parents can incorporate into their children’s meals:
Beans Beans are a plentiful source of calcium that anyone can utilize. Each type of bean contains a different amount of calcium. In addition to calcium, beans are also noteworthy for their protein content. Below are the calcium amounts per 100g serving of some bean varieties:
Bean Type: Calcium Content (per 100g serving)
Green beans: 197mg
White beans: 240mg
Black beans: 123mg
Kidney beans: 143mg
Milk
Milk has become a familiar calcium supplement for generations of USA people. In addition to calcium, milk also contains potassium, magnesium, vitamin D, and vitamin A. The body needs vitamin D to absorb calcium. Therefore, milk is a complete food source for providing calcium.
The important thing is that children should only consume 750ml of milk per day, evenly distributed across main meals. For those who cannot drink milk due to lactose intolerance, milk-based products are ideal alternatives. Here are the calcium amounts per 100g serving of milk and milk-based products:
Food Item: Calcium Content (per 100g serving)
Pure cow’s milk: 125mg
Soy milk: 123mg
Low-fat yogurt: 199mg
Protein
Nuts are a food group rich in protein. They also contain a significant amount of calcium. Additionally, eggs… are also rich in this nutrient. Here are the calcium amounts per 100g serving of protein-rich foods:
Food Item: Calcium Content (per 100g serving)
Chicken eggs: 56mg
Almonds: 260mg
Walnuts: 71mg
Seafood
These shellfish are abundant in calcium. Seafood is also a source of iodine, vitamin K, vitamin B, magnesium, and iron. Vitamin K and magnesium, in particular, aid in calcium absorption and enhance its bioavailability.
However, consuming excessive amounts of seafood can have negative effects on the body and joint health. Therefore, occasionally incorporating seafood dishes into a child’s meals is recommended. Here are the calcium amounts per 100g serving of various seafood:
Food Item: Calcium Content (per 100g serving)
Canned tuna: 241mg
Canned sardines: 86mg
Canned salmon: 220mg
Canned anchovies: 382mg
Freshwater crab: 5040mg
Freshwater shrimp: 1120mg
Vegetable
Milk and dairy products are not the only source of calcium. Many types of vegetables, especially leafy greens, are also rich in this mineral. For example, a 3/4 cup serving of green vegetables contains the same amount of calcium as a cup of cow’s milk.
Leafy greens and kale are also excellent sources of vitamin K, another important nutrient for bone health. Below is the calcium content per 100g serving of various vegetables:
Food Name: Calcium Content (per 100g serving)
Spinach: 105mg
Green beans: 82mg
Kale: 254mg
Bok choy/Chinese cabbage: 99mg
Broccoli: 46mg
Beet greens: 267mg
Watercress: 182mg
Purslane: 229mg
Amaranth leaves: 179mg
Parsley: 169mg
Fruits
Fruits are a sweet and enjoyable source of calcium for children. In addition to calcium, some types of seeds are also rich in magnesium, which aids in the absorption and retention of calcium in the body. Here is a table of the calcium content in some fruits (fresh, dried, and in juice form).
Food Name: Calcium Content (per 100g serving)
Dried apricot: 162mg
Dried plum: 55mg
Fresh kiwi: 35mg
Fresh orange: 40mg
Calcium in vegetables
Read more: Does Zinc Help with Height Growth?
What should be considered when supplementing Calcium for height growth in the body?
There are a few principles that parents should keep in mind when supplementing calcium for their children’s height growth:
Avoid giving children more than 500mg of calcium per serving: The body can only absorb a certain amount of calcium at a time. Therefore, parents should only provide a small amount of calcium supplementation to their children each day.
Use the recommended amount for the child’s age: When supplementing calcium, calculate the total amount of minerals that the child can receive from various sources. Excessive supplementation can be harmful to the heart and other organs.
Supplement calcium with natural food: All forms of calcium supplements are best absorbed when taken with food. It is recommended that children take them before or immediately after a meal.
Limit calcium supplementation in the afternoon or evening: During this time, calcium is more likely to settle and can cause conditions such as kidney stones, constipation, heatiness, and particularly disrupt sleep in children.
Avoid supplementing calcium while taking medication: Some calcium supplements may interact with certain medications. It is advisable for parents to consult a doctor when considering calcium supplementation for their child in such cases.
It can be seen that calcium is crucial for the overall development of bones and joints. Fortunately, this mineral is abundant in natural foods. Additionally, parents can use supplementary products to support their children’s calcium intake. However, it is important to understand the principles of selecting products and follow scientifically recommended usage to achieve maximum effectiveness.
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.
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