Growing Bones (Children & Teens)
Natural Solutions
Why strong bones in childhood matter for life:
Childhood and teenage years are the “bone-building years.” In fact, experts estimate that up to 90% of peak bone mass is achieved by the age of 18 in girls and 20 in boys. This means the foundation for lifelong bone strength is set before early adulthood. If children don’t get enough nutrients, exercise, and healthy habits during this critical period, they face a higher risk of weak bones, fractures, and even osteoporosis later in life. Proper nutrition and activity now can protect their skeleton for decades ahead.
Nutrients that support growing bones:
- Calcium – the main mineral for building strong bones and teeth.
- Vitamin D – helps the body absorb calcium and supports growth.
- Phosphorus – works alongside calcium to form bone structure.
- Magnesium – improves bone density and muscle balance.
- Protein – provides the raw material for bone and muscle development.
- Zinc – supports growth hormone activity and bone tissue formation.
Foods that help:
- Dairy products and fortified plant milks → Calcium and Vitamin D.
- Leafy greens and broccoli → Calcium and Magnesium.
- Lean meats, eggs, legumes → Protein and Zinc.
- Fish (especially with soft bones, like sardines) → Calcium and Phosphorus.
- Whole grains and nuts → Magnesium and Zinc.
Lifestyle tip:
- Encourage outdoor play for natural Vitamin D from sunlight.
- Regular physical activity (jumping, running, sports) stimulates bone growth.
- Limit sugary drinks and sodas — they can interfere with calcium absorption.
- Ensure children get enough sleep, as growth hormone is released at night.
Note: Nutrient support is important, but children with growth delays, bone deformities, or frequent fractures should always be evaluated by a healthcare professional.
Explore more bone-strengthening nutrients in our A-Z lexikon.