Episode 22: Strong Bones 101: Calcium and Vitamin D for Growth, Kids, and Teens

Dr. Rinku Mehra and Dr. Lindsey Waldman discuss pediatric bone health, explaining that bones are metabolically active and shaped by osteoblasts, osteoclasts, and osteocytes, with growth plates driving length until estrogen closes them in puberty. They emphasize peak bone mass, noting 40–60% is built in adolescence and ~90% by late adolescence/early adulthood. Practical guidance includes age-based calcium needs (1–3: 700 mg/day; 4–8: 1,000 mg/day; 9–18: 1,300 mg/day) spread throughout the day, calcium-rich foods (milk, yogurt, cheese, fortified plant milks, calcium-set tofu, leafy greens), and vitamin D (~600 IU/day) from sunlight, fortified foods, fatty fish, or supplements. They highlight weight-bearing/high-impact activity for bone density, key hormones (GH/IGF-1, estrogen, testosterone), risk factors (celiac, IBD, arthritis, kidney disease, long-term steroids, some anti-seizure meds), evaluation considerations (fracture history, growth, DEXA interpreted with pediatric norms), and red flags such as multiple long-bone fractures or vertebral fractures.00:00 Welcome to Endo Kids01:40 Bones as Living Tissue02:54 Growth Plates and Peak Bone04:25 Calcium Needs and Foods06:42 Vitamin D and Key Nutrients08:14 Exercise That Builds Bone09:34 Hormones and Bone Health11:26 Risk Factors and Medications12:18 Testing and Red Flags14:39 Daily Bone Healthy Habits17:18 Common Questions and Supplements20:24 Myth Busting Bone Health23:23 Talk to Kids and Wrap UpMedical Disclaimer: The information shared on The Endo Kids Podcast is for educational purposes only and does not constitute medical advice. Listening to this podcast does not establish a doctor-patient relationship. Please consult your child’s healthcare provider for personalized medical guidance.