Calcium and Vitamin D Recommendations
Calcium and Vitamin D Recommendations
Calcium and Vitamin D recommendations for various age groups
| Group (yrs) | Calcium (mg/d) | Vitamin D (IU/d) |
| Children | ||
| 1 - 9 | 600 | 200 |
| 10 - 15 | 800 | 400 |
| 16 - 18 | 800 | 400 |
| Adults | ||
| 19 - 50 | 1000 | *200 - 400 |
| 51 - 70 | 1200 | 400 (400 IU = 10 micrograms) |
| >70 | 1200 | 600 |
| Pregnancy and lactation | 1200 |
Source:
1. US Department of Agriculture Dietary Reference Intakes
2. Recommended Dietary Allowances, NIN, 2010
*Due to the newly studied benefits of vitamin D in bone health, cancer and diabetes prevention, child's health, immunity, some researchers think the recommended vitamin D levels are too low. One can take from 800 to upto 2000IU per day of vitamin D for more consumption.
Apart from the rich sources, calcium and vitamin D supplements can also be consumed as and when required.
For those who are lactose intolerant, benefits of calcium can be obtained by the non dairy calcium rich foods.
- Ragi
- Sesame seeds, amaranth seeds, rajgeera seeds, poppy seeds
- Lentils, dried beans
- Green leafy vegetables
- Calcium fortified soy foods, cereals, juices
- Sardines and salmon
References:
- Heaney, R.P., Calcium researcher and member of the Osteoporosis Research Center at Creighton University in Omaha
- Pittas, A., Division of Endocrinology, Diabetes, Metabolism, and Molecular Medicine.
- Zemel, M.B. Ph.D., head of the department of nutrition at the University of Tennessee at Knoxville
- Jacobs, S.T., St. Luke's Roosevelt Hospital in New York City
- US Department of Agriculture Dietary Reference Intakes
- Recommended Dietary Allowances, NIN, 2010
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Maulishree Jhawer. (2023, March 25). Calcium and Vitamin D Recommendations. Medindia. Retrieved on Jul 06, 2024 from https://www.medindia.net/health/diet-and-nutrition/calcium-and-vitamin-d-recommendations.htm.
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Maulishree Jhawer. 2023. Calcium and Vitamin D Recommendations. Medindia, viewed Jul 06, 2024, https://www.medindia.net/health/diet-and-nutrition/calcium-and-vitamin-d-recommendations.htm.