Recommended Daily Intake for Calcium and
Vitamin D From Food and Supplements
|
Age
|
Calcium
|
Vitamin D
|
|
1-3 |
500mg
|
400 IU
|
|
4-8 |
800mg
|
400 IU
|
|
9-18 |
1300mg
|
400 IU
|
|
19-50 |
1000mg
|
800 IU
|
|
Over 50 |
1200mg
|
1200 IU
|
Calcium Enriched Foods
Food |
Serving Size |
Calcium Content |
Vegetables |
|
|
Collard greens |
1/2 cup |
180mg |
Turnip greens |
1/2 cup |
100mg |
Okra |
1/2 cup |
90mg |
Broccoli |
1/2 cup |
80mg |
V-8 juice (fortified) |
1 cup |
300mg |
Cabbage |
1/2 cup |
30mg |
Leuttce |
1/2 cup |
15mg |
French fries |
10 |
10mg |
Beans & Peas (legumes) |
|
|
Fortified soy milk |
1 cup |
300mg |
Fortified soy yogurt |
1 cup |
300mg |
Soybeans |
1/2 cup |
90mg |
Navy beans (and most others) |
1/2 cup |
70mg |
Tofu (bean curd from soybeans) |
4 ounces |
70mg |
Nuts and Seeds |
|
|
Sesame seeds |
2 tablespoons |
160mg |
Almonds |
1 ounce |
80mg |
Hazelnuts |
1 ounce |
80mg |
Peanuts |
1/4 cup |
70mg |
Brazil Nuts |
1 ounce |
60mg |
Grains |
|
|
Fortified rice milk |
1 cup |
300mg |
Fortified cereal (read label) |
1 serving |
200mg |
Fortified cereal bar (read label) |
1 |
200mg |
Fortified frozen waffles (read label) |
1 |
150mg |
Fruit |
|
|
Fortified orange juice |
1 cup |
300mg |
Figs, dried or fresh |
5 |
150mg |
Fortified apple juice |
1 cup |
100mg |
Dairy |
|
|
Milk (whole, low-fat, or skim) |
1 cup |
300mg |
Yogurt |
1 cup |
300mg |
Swiss Cheese |
1 ounce |
300mg |
Ricotta |
1/2 cup |
300mg |
American cheese, mozzarella |
1 ounce |
200mg |
Ice cream |
1 cup |
170mg |
Parmesan cheese |
2 tablespoons |
150mg |
Meat and seafood |
|
|
Sardines |
4 ounces |
430mg |
Salmon |
4 ounces |
250mg |
Chicken |
3 ounces |
140mg |
| Shrimp |
3 ounces |
100mg |
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Food Sources of Vitamin D*
Food Source |
Serving Size |
Vitamin D |
| |
|
(IU) |
| Milk |
1 cup |
100 |
| Baked herring |
3 oz. |
1,775 |
| Baked salmon |
3 oz. |
238 |
| Canned tuna |
3 oz. |
136
|
| Orange juice (fortified) |
1/2 cup |
175 |
| Raisin bran cereal |
3/4 cup |
42 |
| Pork sausage |
1 oz. |
31 |
| Egg yolk |
1 |
25 |
* USDA 2002
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How Do I Know I'm Getting Enough Calcium?
Calculate the formula below:
__________ Daily recommended calcium intake (mg)
( - )__________ Calcium found in your diet (mg)
( = )__________ Calcium needed from a supplement (mg)
How do I choose a calcium supplement?
Calcium supplements may contain compounds such as calcium citrate, calcium carbonate, calcium gluconate, calcium lactate and others. It is important to take most supplement with food, as food slows down the movement of the gastrointestinal tract, so it has more time to absorb the calcium. In the absenceof acid in the stomach, such as when you take medicine for acid reflux disease, calcium citrate is the best absorbed. Calcium supplements are available in tablet, chewable, liquid or powder forms.
Reading the label
The supplement will list the amount of calcium in milligrams (mg) per serving. It is important to check the serving size to find out how many tablets or capsules provide the specified amount of calcium.
How Do I Know I'm Getting Enough Vitamin D?
Calculate the formula below:
__________ Daily recommended vitamin D intake (international units)
( - )__________ Vitamin D found in your diet (mg)
( = )__________ Vitamin D needed from a supplement (iu)
Where does vitamin D come from?
Vitamin D can be made by the skin from sunlight. We usually do not get enough vitamin D from the sun because of sunscreens and our northern climate. Therefore, it is difficult to rely on the sun to get enough vitamin D. Diet and supplements are needed to make sure you get the needed amount. Vitamin D supplements are available at pharmacies, supermarkets and health food stores. NOTE: For vitamin D to work, you must get enough calcium every day. See the calcium chart for recommended quantities.
Reading the label
Food or supplements will list the amount of vitamin D in percentage (%) per serving. It is important to check the serving size to find out how much food or supplements provides the amount of vitamin D needed. To determine the IU amount, drop the % and multiply by 4.
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