Calcium for Female Adolescent Athletes |
The American diet allows almost every child enough vitamins and minerals that I don't believe they are necessary. They aren't dangerous either, but are probably a waste of money in most instances. Are there any exceptions? Athletes, especially female adolescents WILL BENEFIT FROM A CALCIUM SUPPLEMENT to strengthen bone and reduce the chances of fractures and stress fractures. The calcium is best absorbed if mixed with Vitamin D- either in the vitamin or by natural sunlight (the risk of excessive sunlight, of course, is skin damage and skin cancer) Some research suggests that "non-loading" sports such as swimming has added risk to maturing bones, increasing the chances of osteoporosis in early adulthood. "Loading sports" such as gymnastics, while risky for acute injury and fractures, may be more protective in the long run when it comes to overall bone health. Nutrition is extremely important as well, especially for the young athlete. Females are at particular risk. See Female Athlete Triad article. What is the dose? Milk (8 ounces has about 200mg of Calcium)and ice cream is probably not enough! I advise young children to take about 1000mg Calcium with Vitamin D (800 IU) and teenagers to take 1500mg-2000mg of Calcium with Vitamin D (between 800-1000 IU). This can be any brand as long as the Vitamin D is with it... so even though calcium carbonate tablets (TUMS for instance) is a good source of Calcium- it lacks the Vitamin D for absorption. Recent research has shown that American's diet may lack Vitamin D needed for healthy bones- especially during infancy and young childhood.
Children with a personal history (or family history) of kidney stones, kidney problems, or urine abnormalities should check with their doctor before starting a calcium supplement. August 2010- there has been a suggestion of increased cardiac risk (for myocardial infarction) with increased calcium supplementation if not taken with Vitamin D. Are there things that take away the Calcium benefits? The best things to avoid are soft drinks. These are "healthless" drinks (with phosphorus that "competes" with calcium) that should be replaced with milk, fruit juices, and water. The bottom line--- The bottom line is that children are participating in high level sport at a younger age and are putting their growing bodies at risk for several potential problems. All females begin losing calcium around 25 years of age- so building up stores before then is crucial! ASK YOUR DOCTOR IF IT IS SAFE FOR YOUR CHILD! wellbody Focused on the healthcare of athletes |
Calcium Dosages *Talk to your doctor first! Pre-teen (8-12 years old) Calcium: 1000mg daily 500mg twice daily Vitamin D: 800 IU daily 400IU twice daily Teenagers (over 12 yrs) Calcium: 1500mg daily 1000mg in the AM and 500mg in PM Vitamin D: 800-1000 IU daily 400 IU in the AM and 400 IU in the PM |
