Bone Health Is Important for Kids Too

By Jen Scheinman

Jen Scheinman, MS, RDN is an integrative and functionally trained Registered Dietitian, with over 20 years of helping people improve their health through the foods they eat. Using real food and lifestyle design she helps her clients navigate their way towards optimal health.

Discussions about bone health are usually reserved for women in their second half of life; however, building strong bones needs to be a focus of childhood health for both boys and girls. With 86% of teenage girls not consuming enough calcium, osteoporosis prevention has to start during youth.

Why is childhood a critical time for bone health?

Bones are living organs, constantly changing. Old bone is removed while new bone is being deposited. The analogy of a bank account is often used to describe this process, with deposits and withdrawals continually being made. Childhood and adolescence are when the most significant deposits happen, building strong bones for later in life. In early adulthood, peak bone mass will have been achieved, meaning the bank account will be at the highest level. At this time, bones are at their strongest and most dense.  Around age 30, bone mass stops accruing, and the withdrawals may become greater than the deposits.

Infancy through the teen years is the optimal time to focus on bone health, laying the foundation for solid bones through adulthood.

What should my kids eat for strong bones?

The following nutrients play a central role in bone development:

• Calcium – this mineral is stored in bones and is critical for reaching peak bone mass. While dairy products (milk, cheese, yogurt) are wonderful sources of calcium, there are plenty of plant-based sources as well. Dark leafy greens, broccoli, and almonds are high in calcium, as are calcium-fortified beverages such as soy milk, almond milk, and orange juice.
• Vitamin D – this vitamin helps our body to absorb calcium. Our bodies make vitamin D from the sun, but we can also find it in fatty fish like salmon, mushrooms, egg yolks, and fortified foods.
• Vitamin K – found in green leafy veggies such as kale and spinach, and cabbage, it assists in the synthesis of many proteins necessary for bone formation. Our microbiome (bacteria that live in our large intestine) also produces vitamin K.
• Magnesium – Like calcium, magnesium is stored in bones and helps keep them healthy. We find this nutrient in green vegetables, beans, nuts, avocado, and potatoes.

Experts agree that the best way to get these key vitamins and minerals is through a healthy diet. If you are worried that your child is not getting enough, supplements may be an option. Talk with their pediatrician about the proper dose for your child’s age and sex.

Is exercise important for bone health?

YES! Bones get stronger with physical activity. Weight-bearing exercises, such as walking, running, and jumping, strengthens bones. Playing sports that incorporate these movements can be a fun way for kids to get the benefits of regular exercise.  Strength training with weights can also help to promote bone development. Kids age 6-17 should get 1 hour of activity a day for optimal bone health, and younger kids should be active throughout the day.

Want to learn more?

The following resources have great information on bone health in children. Educate your kids on the importance of healthy bones and talk to your pediatrician if you have any concerns about their health.

• NIH Osteoporosis and Related Bone Diseases – https://www.bones.nih.gov
• National Osteoporosis Foundation https://www.nof.org