Calcium Deficiency in Teenage Girls

Adolescence goes hand-in-hand with rapid growth. The growth spurt children experience puts added stress on their bones. At this time, the number of broken arms increases as bones enlarge because they can actually become weaker when they are less well-mineralized. This is because calcium is the mineral that makes bones strong, and when its dietary intake lags behind growth, bones become frail.

This is exactly what happens in osteoporotic bones as women go through menopause and their bone density decreases! During the menopausal transition bones weaken as levels of estrogen – the bone-forming hormone – decline. In young girls the cause of weak bones is frequently a low dietary calcium intake. There are many reasons for this. Yet, it is important to understand that what a young female eats (or doesn’t eat) plays a key role in how strong her bones are not merely during adolescence, but 40 years later as well!

While nutritionists recommend a teenage calcium intake of 1300 milligrams (mg) per day, 90% of teenage girls are getting less than three quarters of this amount. Why are girls more prone to low calcium consumption than boys? Rather than genetics, doctors point to a number of psychological and social factors. Teenage girls frequently develop eating disorders related to societal pressures and altered body image, which makes them want to be thin like the models in many fashion magazines. As a consequence, their intake of calcium and other essential bone-forming nutrients (including protein) becomes compromised.

Dairy products contain abundant calcium, but are generally high in calories. However, since calcium is a mineral, it is found in soil and is incorporated into many less calorie-dense food options, too, including vegetables, salad greens and beans. The take home message is that if the body’s calcium requirements are not met at this critical time, bone health will suffer and may never recover. Nothing says a strong body (for both girls and boys) like a healthy skeleton built with a calcium rich diet.