> Paediatrician guide to daily calcium and vitamin D needs in Indian children, bone mineralisation, sunlight exposure, food sources, and supplements.

Source: https://chubears.in/guides/how-much-vitamin-d-and-calcium-do-children-need/ (last updated 2026-09-28)

# 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](https://chubears.in/products/calcium-vitamin-d-gummies-for-kids/) 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](https://drgauravgupta.org/) · [About Chubears founders](https://chubears.in/about/)

### Related guides

- [Can children take iron and calcium together?](https://chubears.in/guides/iron-and-calcium-gummies-how-to-give-them-safely/)
- [Does my child need a multivitamin? A paediatrician explains](https://chubears.in/guides/does-my-child-need-a-multivitamin/)
- [Chubears Strong Bones Calcium + Vitamin D Gummies](https://chubears.in/products/calcium-vitamin-d-gummies-for-kids/)

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