To build strong bones, kids need calcium, vitamin D, and physical activity. It's best for kids to get their calcium from food. Because many kids don't get enough vitamin D naturally, healthcare providers often recommend they take a supplement.

Calcium: Make sure your child gets enough calcium from food. Good natural food sources are milk, yogurt, cheese, beans, leafy greens such as broccoli and kale, figs, almonds, and sesame seeds. Some brands of orange juice, breakfast cereal, and other foods have added calcium (these products are labeled "fortified").

• Babies under 1 year need 200–260 mg each day, which they usually get from breast milk or formula.
• Kids ages 1–3 years need 700 mg each day (about 2–3 servings of calcium-rich foods each day).
• Kids ages 4–8 years need 1,000 mg each day (about 2–3 servings of calcium-rich foods each day).
• Preteens and teens (ages 9–18 years) need 1,300 mg each day (about 4 servings of calcium-rich foods each day).
• If your healthcare provider recommends it, give your child calcium supplements. You can buy calcium pills, gummies, chewables, and oral (by mouth) drops in drugstores without a prescription.

Vitamin D (also called vitamin D3): The body gets vitamin D from the diet and can also make vitamin D when sunlight reaches the skin. Even with a healthy diet, it's not always easy for babies, kids, and teens to get enough vitamin D.

For Babies

Babies under 1 year need 400 IU (international units) of vitamin D each day. Breast milk is best for babies, but it doesn't have enough vitamin D. Give babies who drink breast milk vitamin D drops or a multivitamin drop that contains vitamin D as recommended by your healthcare provider. Formula has vitamin D added. Babies who drink 32 ounces (about a liter) or more of formula each day don't need a vitamin D supplement.

For Kids and Teens

• Kids over 1 year and teens need 600 IU or more of vitamin D each day. To help your child get enough vitamin D, include vitamin D–rich foods in your child's or teen's diet, such as:
  • Products that have added vitamin D (these are labeled "fortified") like milk, cheese, yogurt, cereal, and juice
  • Eggs
  • Salmon, tuna, mackerel, and sardines
• Talk to your healthcare provider about how much sun is OK for your child. This depends on where you live and your child's skin tone. For most kids, about 10–15 minutes, 2–3 times a week is about right. Sun exposure can lead to skin cancer, so be sure you follow your healthcare provider's instructions about how much time your child should be in the sun and about sunscreen use.
• Give your child a vitamin D supplement if your healthcare provider recommends it. You can buy vitamin D pills, gummies, chewables, oral (by mouth) drops, and sprays in stores without a prescription.
• Make sure your child gets at least 1 hour of physical activity each day, including weight-bearing exercises:
  • Activities that involve walking, running, and jumping are best for building strong bones.
  • Low-impact activities, such as swimming or biking, are good exercise and great for overall health but less helpful for bone health.

• You're not sure if your child is getting enough calcium or vitamin D.
• You have questions about how much calcium or vitamin D to give your child.
• You need ideas for ways to help your child get more physical activity.

What do calcium and vitamin D do? Vitamin D helps the body absorb the two basic building blocks of bone: calcium and phosphorous. Without enough calcium, bones can grow too slowly and become soft, weak, broken, or deformed.

How do I know if my kids are getting enough calcium and vitamin D? Kids who eat healthy diets get most of their vitamins naturally, but it's hard to get enough vitamin D through food. And some kids can't eat dairy because of an allergy, so they may have trouble getting enough calcium in their diet. Talk to your healthcare provider about how much calcium and vitamin D your child is getting. They may recommend calcium or vitamin D supplements, diet changes, or that your child spend a few minutes in the sun every day if they think your child isn't getting enough of the vitamins and minerals they need. If necessary, your healthcare provider may order a blood test.