Category Archives: calcium

Are your children and teens getting enough vitamin D?

Vitamin D:  it helps build strong bones, may be protective of some diseases both now and in later life, and very few people get enough of it.

Generally, you hear about vitamin D in relation to milk (it often has vitamin D added to it) and time in the sunlight because UV rays trigger vitamin D production.

However, nearly everyone is short of the recommended dosages of vitamin D.  This time of year, for example, there is precious little sunshine, and on sunny days we apply sunscreen to prevent the skin damage and sunburn those same UV rays cause.  As much as we promote sunscreen for those very good reasons, it limits the production of vitamin D in our bodies.

The only way for most of us to get all the vitamin D we need is through supplements.  They are inexpensive, easily available, and easy to administer.

An article by the AAP (American Academy of Pediatrics) announces their new recommendations that all ages should take vitamin D supplements to ensure bone and immune system health, both now and in the future.

  • Infants.  Since breast milk doesn’t usually contain enough vitamin D, a supplement of 400 IU (international units) is recommended daily for breastfed babies.  The recommendation is the same for formula-fed babies, unless they are receiving 32 ounces of formula per day (formulas contain vitamin D).  Liquid supplements are best for infants.
  • Children.  By the age of three, when children can chew hard foods, a chewable multivitamin that contains 400 IU of vitamin D is the daily recommendation.  If your child is drinking 32 ounces of vitamin-fortified milk each day, she should be getting enough vitamin D without a supplement.
  • Teens.  The recommendation holds for teens:  400 IU of vitamin D daily, whether through diet (though few get enough through food alone) or supplement.

Remember to keep all supplements and medications out of reach for a child.

Build a stronger skeletal and immune system now, and let your child reap the benefits both now and later.

© MBS Writing Services, 2015

When to start fighting tooth decay? When the baby’s FIRST TOOTH starts to come in.

You are so excited about your child’s first teeth that it doesn’t occur to you to think about tooth decay yet.  But the fight against tooth decay, according the American Academy of Pediatrics (AAP), starts from the first baby tooth. That is also when they recommend starting to brush with a tiny amount of fluoride toothpaste.

You may be thinking, “What?!  My pediatrician (or dentist) told me no fluoride before the age of two years.”  You’d be right.  This is a BIG change in recommendations, and it is indeed new.

Dental health is important for overall health, and tooth decay can start early.  Decay in a young child’s teeth “is the single greatest risk factor” for decay in permanent teeth, according to a recent article by the AAP, which also states that “59% of 12- to 19-year-olds” have at least one cavity.

The administration of fluoride in a proper amount is still one of the best ways to prevent tooth decay, as it preserves the enamel that coats the tooth.  Many children and teens don’t get enough fluoride to act against tooth decay.

How to make sure your child is getting enough fluoride:

  • Start at the very beginning.  As soon as you see the first tooth erupting from the gum, you should brush it with a fluoride toothpaste, but only a very small amount.  The AAP guidelines, which you can find here, recommend a “smear” about the size of a grain of rice until the age of three.
  • For 3- to 6-year-olds, increase the amount to pea-sized.  Brush teeth twice a day, with adult assistance, and make sure that the child doesn’t swallow the toothpaste.  It’s even best if they don’t rinse with water.
  • Drink tap water.  In Scott County the public water is fluoridated, but if you use a well or cistern your water will only contain minimal amounts of fluoride.  Bottled water typically doesn’t contain much, if any, fluoride.  If you worry about tap water, use a filter.
  • Check with your pediatrician or dentist especially if you don’t have public water to make sure your child or teen is getting enough fluoride.

Are there any downsides to using fluoride?  Yes, it’s possible to get too much and create a rare condition called fluorosis, that causes discoloration of the teeth.  You can read about fluorosis here.  Again, this is rare, but if you’re concerned about it, speak to your pediatrician or dentist.

For other information on preventing tooth decay, check out these AAP articles:

Take good care of your child’s teeth for beautiful smiles throughout their lives.

© 2014 MBS Writing Services, all rights reserved

Calcium for teens

You might think that once your son or daughter hits older childhood and puberty, the need for calcium drops.

Actually, the opposite is true.  The recommended daily allowance (RDA) increases to 1300 mg of calcium for children and teens aged 9-18.  Essential bone growth and development are continuing in these years, and it’s important to lay a strong foundation with calcium.  Calcium in the teen years can help stave off osteoporosis in later life.  Unfortunately, many adolescents, especially girls, don’t receive enough calcium to meet the RDA.

Another important note:  our bones stop absorbing calcium in our early 20s, so you are “banking” the calcium you take as a teen for later years.  That doesn’t mean you no longer need calcium after your teenage years, but it does highlight the importance of getting the right amount of calcium while the bones are still absorbing it.

What are good sources of calcium?  There are two:  food and supplements.

Milk and milk products are the best food source, with skim milk providing all 1300 mg in 4 ½ eight ounce glasses per day.  Not everyone likes milk, and some can’t drink it because of lactose intolerance.

The American  Academy of Pediatrics lists these other food sources for calcium:

  • “Most foods in the milk group: milk and dishes made with milk, such as puddings and soups.
  • Cheeses: mozzarella, cheddar, Swiss, Parmesan, cottage cheese.
  • Yogurt.
  • Canned fish with soft bones, including sardines, anchovies, salmon.
  • Dark-green leafy vegetables, such as kale, mustard greens, turnip greens, bok-choy.
  • Tofu, if processed with calcium sulfate.
  • Tortillas made from lime-processed corn.
  • Calcium-fortified juice, bread, cereal.”

Supplements are a good option, but be sure that any calcium supplement also contains vitamin D which aids in calcium absorption.  A daily multivitamin does NOT provide enough calcium to meet the RDA.  Don’t take all the supplements at once.  It’s best to take part of the supplement in the morning and part later in the day.  Check with your pediatrician for additional recommendations.

As you teach your teens to build strong life skills, don’t forget to help them build strong bones as well.

artwork by Audrey

artwork by Audrey

© 2013, MBS Writing Services, all rights reserved