As a parent of a female teen athlete, you know how important it is to fuel their body for success on the field. One key nutrient that often gets overlooked in the families that I have worked with is calcium. Ensuring adequate calcium for teens is crucial for their growth, development, and athletic performance.
Why Calcium Matters for Teen Athletes
Calcium is essential for strong bones, muscle function, and injury prevention. During adolescence, bones are growing at the fastest rate, with nearly 90% of peak bone mass developed by the age of 18. For female athletes, this is especially crucial, as they are more susceptible to stress fractures and conditions like the Female Athlete Triad (low energy availability, menstrual irregularities, and bone density loss – more on that in another post). This is also a period where teens in general start drinking less milk and may start skipping breakfast or lunch, which reduces their overall calcium intake.
It’s important to note that you can only maintain or lose bone mass after this period, so it is a critical nutrient not only for short-term performance goals, but for reducing osteoporosis risk in the future.
How Much Calcium Do Teen Athletes Need?
Any parent I have asked how many servings of a calcium-contain food or beverage their teen needs has responded with “3 per day.” While the messaging from previous nutrition campaigns did its job, this recommendation falls short for adolescents. Three servings of a calcium-containing product provides roughly 900 mg of calcium for teens.
According to the National Institutes of Health, teen girls between the ages of 9 and 18 need 1,300 mg of calcium per day. This is closer to four servings per day! Unfortunately, most teens fall short of this recommendation, putting them at risk for injuries now, and for weaker bones later in life.
And speaking of injuries, if your athlete is recovering from an injury, 1,500 to 2,000 mg of calcium has been shown to support bone healing.
Best Sources of Calcium for Teens
Encouraging a calcium-rich diet doesn’t have to be complicated. Here are some top food sources (note, that actual calcium content may vary by brand, but this is a good reference for evaluating your teens overall calcium intake):
- Dairy Products:
- 1 cup plain yogurt = 415 mg
- 1 cup fruit yogurt = 300 mg
- 8 oz milk = 300 mg
- 1.5 oz cheese = 300 mg
- ½ cup 2% cottage cheese = 125 mg
- ½ cup frozen yogurt = 103 mg
- ½ cup vanilla ice cream = 84 mg
- Leafy Greens:
- ½ cup collard greens = 150 mg
- ½ cup cooked spinach = 115 mg
- ½ cup boiled turnip greens = 99 mg
- 1 cup raw kale = 55 mg
- ½ cup raw broccoli = 21 mg
- 1 cup raw bok choy = 80 mg
- Beans and Legumes:
- ½ cup pinto beans = 45 mg
- ½ cup red beans = 41 mg
- ½ cup black beans = 39 mg
- ½ cup white beans = 113 mg
- ½ cup garbanzo beans = 120 mg
- ½ cup cooked soybeans (edamame) = 48 mg
- ½ cup edamame = 49 mg
- ½ cup tofu with calcium sulfate = 253 mg
- Fortified Foods: Many plant-based milks, cereals, and orange juices are fortified with calcium.
- English muffin = 103 mg
- 1 slice bread = 73 mg
- 1 cup calcium-fortified cereal = 100 mg
- 1 packet instant oatmeal = 130 mg
- 4 oz calcium-fortified orange juice = 175 mg
- 8 oz calcium-fortified milk alternatives: soy, almond, coconut, oat = 300-470 mg
- Nuts & Seeds:
- 23 whole almonds = 75 mg
- 1 tbsp sesame seeds = 88 mg
- 1 tbsp chia seeds = 90 mg
- Fish with Edible Bones:
- 3 oz sardines = 325 mg
- 3 oz canned salmon = 181 mg
- 3 oz canned clams = 78 mg
- Other:
- ½ cup sweet potatoes = 38 mg
- ½ cup cooked okra = 62 mg
- 1 tbsp blackstrap molasses = 200 mg
- 1 pudding cup = 300 mg
- ½ cup dried figs = 120 mg
- 1 orange = 60 mg
When Supplements Might Be Necessary
Though I always recommend prioritizing calcium for teens from food, I realize that this may not always be possible. If your teen struggles to get enough calcium from food or beverages, a supplement may be helpful. Look for one with calcium citrate or calcium carbonate, and ensure it includes vitamin D for better absorption. Most calcium supplements are also absorbed better when taken with food. In addition, you want to take your calcium supplements separate from any multivitamin with iron or iron supplement, as calcium interferes with iron absorption.
Tips to Improve Calcium AbsorptioN
Getting enough calcium is only half the battle—your teen also needs to absorb it efficiently. Here’s how:
- Pair It with Vitamin D: Calcium absorption improves with adequate vitamin D, which can be found in fatty fish, fortified dairy and dairy alternatives, egg yolks, and sunlight exposure.
- Watch Out for Excess Caffeine & Soda: High amounts of caffeine and phosphoric acid (found in soda and some flavored sparkling waters) can reduce calcium absorption.
- Spread Intake Throughout the Day: The body absorbs calcium better in smaller doses rather than a single large dose. If you are using supplements, aim for a maximum of 500mg at a time.
The Long-Term Benefits of Calcium for Teens
Investing in bone health during adolescence sets the foundation for a lifetime of strength and resilience. A well-fueled, calcium-rich diet helps prevent stress fractures, enhances recovery, and supports overall athletic performance.
Ensuring that your athlete reaches her peak bone mass during the teen years is crucial, as it determines bone strength later in life. Those who build strong bones in their youth are at a significantly lower risk of developing osteoporosis and fractures as they age. By prioritizing calcium intake now, your teen can maintain mobility, reduce injury risks, and sustain an active lifestyle well into adulthood.
Take Action Today: Evaluate your teen’s calcium intake and start incorporating more bone-building foods into their daily routine. Their future self—and athletic career—will thank you!
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about the author
Dru Rosales, MS, RD, LD is a Registered and Licensed Dietitian. She is passionate about working with families and adolescents to fuel athletic performance and develop a healthy relationship with food and exercise. Dru received her Bachelor’s Degree in Kinesiology from the University of Southern California and her Master’s Degree in Nutritional Science from California State University, Los Angeles.
