Calcium - TruHeight

Can Increasing Calcium Intake Boost Your Bone Growth?

Escrito por: Dayvin Malifer

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Tiempo de lectura 3 min

If you’ve ever been told to “drink your milk” to grow taller, you’re not alone. Many believe that increasing calcium intake leads to greater bone growth, especially during childhood and adolescence. But how true is this? While calcium is a key player in bone health, there’s more to the story than just loading up on dairy. Let’s dive into the science and see what research says about calcium’s role in bone growth.

Understanding Bone Growth and Development

Bone growth is a complex process influenced by genetics, hormones, nutrition, and physical activity. During childhood and adolescence, bones lengthen due to growth plates at the ends of long bones. These plates remain open until the late teenage years, after which bone growth in length ceases[¹]. However, bones continue to strengthen and build density into early adulthood.

The Role of Calcium in Bone Health

Calcium is the most abundant mineral in the body, and about 99% of it is stored in bones and teeth[²]. It plays a critical role in bone mineralization—the process that makes bones strong and rigid. If the body doesn’t get enough calcium from the diet, it pulls calcium from bones, weakening them over time[³].

Does More Calcium Equal More Growth?

While calcium is essential for bone health, research suggests that simply increasing calcium intake does not necessarily lead to increased height. According to a meta-analysis published in The Journal of Bone and Mineral Research, calcium supplementation has minimal impact on height in children and adolescents[⁴]. The study found that while calcium improves bone density, it does not significantly influence final adult height.


Additionally, a review in Osteoporosis International emphasized that calcium alone is not the sole factor in determining bone growth[⁵]. Instead, bone development is influenced by a combination of factors, including adequate protein intake, vitamin D levels, and weight-bearing exercise.

Child measuring his height

What Really Helps Bones Grow Stronger?

1. Vitamin D and Calcium Absorption

Vitamin D helps the body absorb calcium efficiently. Without sufficient vitamin D, even a high-calcium diet won’t be effective in strengthening bones[⁶]. Sun exposure, fortified foods, and supplements can help maintain optimal levels.

Orange calcium and vitamin d

2. Physical Activity and Bone Density

Weight-bearing exercises like running, jumping, and resistance training stimulate bone formation and increase bone mass[⁷]. Kids and teens who are active tend to have stronger bones compared to their sedentary peers.

Physical Activity

3. Balanced Nutrition

As stated by Holick MF. (2007), a well-rounded diet that includes protein, magnesium, and phosphorus supports overall bone health. Foods like leafy greens, nuts, and fish provide essential nutrients that work alongside calcium.

Balanced Nutrition

The Risks of Excess Calcium

While calcium is beneficial, excessive intake—especially from supplements—can lead to health risks. Too much calcium can cause kidney stones and interfere with the absorption of other essential minerals like iron and zinc[⁸]. The National Institutes of Health (NIH) recommends that adolescents aged 9–18 consume around 1,300 mg of calcium per day from food sources like dairy, fortified plant-based milk, and leafy greens[⁹].

Conclusion

Calcium is undeniably important for bone health, but it is not a magic solution for growing taller. Instead, a combination of proper nutrition, regular exercise, and healthy lifestyle habits plays a crucial role in building strong bones. Ensuring that kids and teens get enough calcium, vitamin D, and physical activity will support their overall skeletal health, even if it doesn’t necessarily make them taller.

FAQs

1. Can drinking more milk make me taller?

Drinking milk can help provide calcium and protein, which support bone health. However, it will not significantly affect your final height, as growth is primarily determined by genetics and overall nutrition.

2. What are the best non-dairy sources of calcium?

Non-dairy sources of calcium include leafy greens (kale, spinach), almonds, tofu, chia seeds, and fortified plant-based milk.

3. Should teens take calcium supplements?

Most teens can get enough calcium from a well-balanced diet. Supplements should only be considered if dietary intake is insufficient and should be taken under medical guidance to avoid excessive calcium intake.

References

  1. Weaver CM, Gordon CM, Janz KF, et al. The National Osteoporosis Foundation’s position statement on peak bone mass development and lifestyle factors: a systematic review and implementation recommendations. Osteoporosis International. 2016;27(4):1281-1386. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC4791473/ .

  2. Abrams SA. Bone Health in School Age Children: Effects of Nutritional Intake on Outcomes. The Journal of Nutrition. 2003;133(4):855S-861S. Retrieved from https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.773425/full .

  3. Cashman KD. Diet, nutrition, and bone health. The Journal of Nutrition. 2007;137(11):2507S-2512S. Retrieved from https://pubmed.ncbi.nlm.nih.gov/17951494/ .

  4. Winzenberg TM, Shaw K, Fryer J, Jones G. Effects of calcium supplementation on bone density in healthy children: meta-analysis of randomized controlled trials. The Journal of Bone and Mineral Research. 2006;21(6):833-839. Retrieved from https://pubmed.ncbi.nlm.nih.gov/16980314/ .

  5. Heaney RP, Weaver CM. Calcium and vitamin D. Osteoporosis International. 2005;16(7):1018-1024. Retrieved from https://pubmed.ncbi.nlm.nih.gov/12699298/ .

  6. Holick MF. Vitamin D deficiency. The New England Journal of Medicine. 2007;357(3):266-281. Retrieved from https://www.nejm.org/doi/full/10.1056/NEJMra070553 .

  7. Gunter K, Baxter-Jones AD, Mirwald RL, et al. Impact of physical activity on bone strength in children and adolescents. Medicine & Science in Sports & Exercise. 2008;40(8):1433-1441. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC3245809/ .

  8. Jackson RD, LaCroix AZ, Gass M, et al. Calcium plus vitamin D supplementation and the risk of fractures. The New England Journal of Medicine. 2006;354(7):669-683. Retrieved from https://pubmed.ncbi.nlm.nih.gov/16481635/ .

  9. National Institutes of Health (NIH). Calcium: Fact sheet for health professionals. 2022.  https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

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