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
Apart from the rich sources, calcium and vitamin D supplements can also be consumed as and when required.
For those who are
- Ragi
- Sesame seeds, amaranth seeds, rajgeera seeds, poppy seeds
- Lentils, dried beans
- Green leafy vegetables
- Calcium fortified soy foods, cereals, juices
- Sardines and salmon