calcium deep dive

Calcium is essential for the normal development and maintenance of our bones and of our nerves, muscles and heart. It is stored in our bones and teeth, providing both structure and strength. Low intake of calcium has been associated with low bone density (osteoporosis) which often results in increased bone fractures. Calcium intake is particularly important throughout childhood and adolescence when our little one’s bones are forming and growing.

Calcium is found mostly, in dairy products, with smaller amounts present in other non-dairy foods. Then plant based milks are often fortified with calcium. Calcium is absorbed in varied amounts, depending on other foods present, with certain nutrients impairing its absorption.

Breastmilk doesn’t contain copious amounts of calcium, however the calcium that is present is highly bioavailable – that is, the calcium present is easily absorbed and utilised by the body, essentially giving you more bang for your buck! Calcium in formula is fortified/synthetic, therefore less bioavailable, resulting in higher requirements of formula fed babies, however, the fortification process compensates for this (there is more calcium in formula than breastmilk ml for ml, due to it being harder for the body to absorb). Calcium requirements are listed below, based on age. Whilst I never recommend overanalysing nutrient intake, it is worthwhile having a rough idea of the amount of calcium your little one is consuming to ensure they are eating adequate amounts, as well as to ensure they aren’t eating excessive amounts and therefore predisposing them to iron deficiency (excess calcium can inhibit iron absorption).

Age                                                      RDI                                          EAR

7 – 12 months old                             270mg*                                              

1 – 3 years                                          500mg                                     360mg

4 – 8 years                                          700mg                                    520mg

*Based on the assumed amount consumed through breastmilk and allowing for complementary foods

Calcium Rich Food Examples

• Cows milk

• Yoghurt

• Cheese

• Fortified plant milks (soy, oat)

• Pumpkin

• Chia seeds

• Leafy greens

• Oats

• Quinoa

• Tuna w bones

• Sardines w bones

• Beans and legumes

• Tofu

• Almonds

• Flaxseed meal

I feel it is important to touch on what EAR and RDI represent. EAR is the estimated average requirement, and represents the daily nutrient level that is sufficient to meet the requirements of half of the healthy children in each age group. In other words, this is the level that would be sufficient for the average child in that age group. RDI is based on the daily nutrient level that is sufficient to meet the requirements of 97-98% of healthy children in each age group, essentially accounting for those children that sit outside of that “average”. In other words, the RDI exceeds the actual nutrient requirements of the majority of children – an over calculation to err on the side of caution.