Vitamin D and Calcium- Why They are Related and How Much Should You Take

calciumIn children, calcium is critical for normal bone development. Calcium is also vital for normal function of the nervous system and muscle contraction.  Vitamin D in its active form is essential for absorption of the calcium we take in from our food.  To have adequate bone development and deposition of calcium a child needs adequate calcium in the diet. 

 

 

Recommended Dietary Allowances (RDAs) for Calcium [1]

Age

Male

Female

Pregnant

Lactating

0–6 months*

200 mg

200 mg

   
7–12 months*

260 mg

260 mg

   
1–3 years

700 mg

700 mg

   
4–8 years

1,000 mg

1,000 mg

   
9–13 years

1,300 mg

1,300 mg

   
14–18 years

1,300 mg

1,300 mg

1,300 mg

1,300 mg

19–50 years

1,000 mg

1,000 mg

1,000 mg

1,000 mg

51–70 years

1,000 mg

1,200 mg

   
71+ years

1,200 mg

1,200 mg

   

* Adequate Intake (AI)

Calcium is most abundant in dairy and is found to some extent in legumes, nuts, and green leafy vegetables. It can also be taken as a supplement. For lists of great sources for calcium see the next two references:

List of Calcium Sources #1

 

List of Calcium Sources #2

 

Since RDA’s sometimes underestimate needs, especially for those who may be deficient, I think it is reasonable to shoot a little high with your calcium intake.  You should, however, not exceed 2500 mg regardless of your age (infant to the elderly).  It appears above this amount, hypercalcemia and renal (kidney) issues can occur.

 

Nutrient Reference Values

Office of Dietary Supplements- Calcium

 

Dr. Paul

 

3 comments

  • I am so thankful for our prenatal visit last week … When we left, we picked up B12 & Vitamin D supplements for me to take during these last weeks of pregnancy. I got my blood work back yesterday, and I was extremely low in Vitamin D … Thank you again for your advice! We are so excited to introduce you to our little one in January.

  • I am blessed to have the opportunity to be a part of your journey. Be well. Blessings.

  • Pingback: CALCIUM | Dr Thomas's Blog

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