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.

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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