Can Calcium Supplements Help You Grow Taller? Daily Dosage Explained

Calcium tablets

Does taking calcium supplements really help with height growth? What is the recommended daily dosage for my age?

PINGU, 10~19 year old female. Ask Date: 2004/10/27

Dr. Shi Guimei reply Nutrition

Hello! There are many factors that influence height growth, and it's not as simple as just taking calcium supplements.
If it were that easy, we would see tall individuals everywhere.
Based on your age, the adequate daily intake of calcium is 1200 milligrams, which includes both dietary sources and additional supplements.
As for how many calcium tablets you should take daily, it depends on whether your diet provides sufficient calcium and the calcium content of the tablets, so I cannot provide a specific answer.
However, many research studies indicate that healthy individuals, who consume a balanced and adequate variety of foods, do not need additional calcium supplements.
Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2004/10/27

More Info

Calcium supplements are often marketed with claims that they can help individuals grow taller, especially among children and adolescents. However, the reality is more nuanced. Height growth is primarily determined by genetics, nutrition, and overall health during the growth phases of childhood and adolescence. While calcium plays a crucial role in bone health and development, it is not the sole factor influencing height.

Calcium is essential for the growth and maintenance of bones. During periods of rapid growth, such as childhood and adolescence, the body requires adequate calcium to support the development of bone mass and density. The recommended daily intake of calcium varies by age. For children aged 9 to 18 years, the recommended dietary allowance (RDA) is approximately 1,300 mg per day. For adults, the RDA is around 1,000 mg, increasing to 1,200 mg for women over 50 and men over 70.

While calcium is vital, it is important to note that simply taking calcium supplements will not guarantee an increase in height. Height growth is influenced by several factors, including:
1. Genetics: Your genetic makeup is the most significant determinant of your height. If your parents are tall, you are more likely to be tall as well.

2. Nutrition: A balanced diet that includes not only calcium but also other essential nutrients such as protein, vitamins (especially vitamin D), and minerals is crucial for optimal growth. Vitamin D, for instance, helps the body absorb calcium effectively.

3. Physical Activity: Regular exercise, particularly weight-bearing activities, can promote bone health and growth. Activities such as running, jumping, and strength training can stimulate growth hormones and improve bone density.

4. Hormonal Factors: Growth hormones, which are produced by the pituitary gland, play a significant role in growth. Conditions affecting hormone levels can impact height.

5. Health Conditions: Chronic illnesses or nutritional deficiencies during childhood can hinder growth. It is essential to maintain overall health to support growth.

Regarding the daily dosage of calcium supplements, it is crucial to assess your dietary intake first. If you are consuming a balanced diet rich in dairy products, leafy greens, and fortified foods, you may not need additional calcium supplements. However, if your dietary intake is insufficient, supplements can help you reach the recommended levels.
For someone around your age, if you are not getting enough calcium from food sources, a supplement providing around 1,000 mg of calcium per day could be beneficial. It is advisable to consult with a healthcare provider or a registered dietitian to evaluate your specific needs based on your diet, lifestyle, and health status.

In summary, while calcium is essential for bone health and growth, it is not a magic solution for increasing height. A holistic approach that includes a balanced diet, regular exercise, and attention to overall health is necessary for optimal growth and development. If you are considering calcium supplements, ensure you are meeting your dietary needs and consult a healthcare professional for personalized advice.

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