The skeleton accounts for at least 99% of the body stores of calcium and the gain in skeletal weight is most rapid during the adolescent growth spurt. About 45% of the adult skeletal mass is formed during adolescence, although its growth continues well beyond the adolescent period and into the third decade. All the calcium for the growth of the skeleton must be derived from the diet. The largest gains are made in early adolescence, between about 10-14 years in girls and 12-16 years in boys.
During peak adolescent growth, calcium retention is, on average,
about 200mg/day in girls and 300 mg/day in boys. The efficiency of calcium
absorption is only around 30% so it is important that the diet supplies an
adequate calcium intake to help build the densest bones possible. The
achievement of peak bone mass during childhood and adolescence is
crucial to reduce the risk of osteoporosis in later years. By eating
several servings of dairy products, such as milk, yoghurt and cheese, the
recommended calcium intake can be achieved.
As well as a good dietary supply of calcium, other vitamins or
minerals, like vitamin D and phosphorous, are needed for building up
bones. Physical activity is also essential, particularly
weight-bearing exercise, which provides the stimulus to build and retain bone
in the body. Activities such as cycling, gymnastics, skating, ball games,
dancing and supervised weight training for at least 30-60 minutes a day, three
to five times a week can help build bone mass and density. Making the right
dietary and lifestyle choices early in life will help young people develop
health-promoting behaviours that they can follow throughout life.
