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Building Peak Bone Mass in Teen Girls: The Calcium Window
Why adolescent growth spurts require 1,300 mg/day of calcium, and practical meal ideas for teen bone health.
By Nourish By Nutrients Editorial Team •
Updated: October 2026
Key Evidence Takeaways:
- Up to 90% of peak bone density is accumulated by age 18.
- Adolescent girls need 1,300 mg/day of calcium—the highest requirement of any life stage.
- Focus on food sources: yogurt, fortified milk, cheese, tofu, and greens.