How much vitamin D and calcium do children need daily?

Written by Dr Gaurav Gupta, MD Pediatrics · Medically reviewed by Dr Gaurav Gupta, MD Pediatrics

Updated 28 September 2026 · 5 min read

The short answer: Under ICMR-NIN 2020 guidelines, Indian children require 500 to 650 mg of calcium daily from ages 5 to 9, increasing to 850 to 1,000 mg during the pre-teen and teenage growth spurts (ages 10 to 17). The daily recommended intake of vitamin D is 400 to 600 IU (10 to 15 mcg). Because vitamin D is essential for the gut to absorb calcium, a shortfall in vitamin D leads to calcium deficiency even if dietary calcium appears adequate.

Why do children need calcium and vitamin D together?

Calcium provides the structural mineral framework for developing bones and permanent teeth. However, calcium cannot pass efficiently through the intestinal wall into the bloodstream without active vitamin D (which stimulates synthesis of calcium-binding transport proteins). Without sufficient vitamin D, only 10% to 15% of dietary calcium is absorbed.

Why is vitamin D deficiency so prevalent in India?

Despite living in a sunny country, clinical studies consistently find that over 70% to 80% of urban Indian children have suboptimal vitamin D levels. The primary reasons include:

Limited outdoor playtime during peak UVB hours: Children spend daylight hours in classrooms or indoor tuition.
Air pollution and urban smog: Atmospheric particulate matter filters out ultraviolet-B (UVB) rays required for skin synthesis.
Skin pigmentation: Higher melanin in Indian skin requires longer sunlight exposure compared to lighter skin types to produce equivalent vitamin D.
Very few dietary sources: Natural foods contain minimal vitamin D, making fortified foods or supplements important.

Dietary sources of calcium for children

In Indian vegetarian families, good calcium sources include:

Dairy products: Milk (approx. 120 mg calcium per 100 ml), curd/dahi, paneer, and chaas.
Sesame seeds (til): One of the richest plant sources of calcium.
Ragi (finger millet): An exceptional grain containing over 340 mg calcium per 100 g.
Green leafy vegetables: Methi, drumstick leaves (moringa), and amaranth.

When are supplements helpful?

For children who actively dislike milk, have lactose intolerance, or get minimal outdoor sun, combining calcium with vitamin D in a chewable format helps support bone mineralisation. Chubears Strong Bones Calcium + Vitamin D Gummies deliver 125 mg of calcium and 200 IU of vegetarian vitamin D2 per gummy in a delicious mango and strawberry chew.

Dr Gaurav Gupta, MD Pediatrics

Dr Gaurav Gupta, MD Pediatrics, is a paediatrician and co-founder of Chubears. Over 20 years in pediatric practice at Charak Clinics, he has focused extensively on childhood growth, rickets prevention, and pediatric bone health.

Visit Dr. Gupta’s clinical website · About Chubears founders

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Disclaimer: This guide is educational and does not replace medical advice from your child’s paediatrician.