Ages 13 to 18Strong research
Calcium, about 1,000 mg a day
About 3 servings of milk, curd or paneer, plus ragi and greens.
Why It Matters (Clinical Guidance)
- Bones build most of their strength in the teen years.
- Many Indian teens get far less than they need.
- Vegetarian teens should get vitamin B12 checked too.
Primary Citation: ICMR-NIN Recommended Dietary Allowances 2020
Last checked: October 2026 • Medical review panel forming