Calcium and vitamin D are two essential dietary supplement for their role in bone health. Institute of Medicine (IOM) share the nutrient reference values of calcium and vitamin D, known as Dietary Reference Intakes (DRIs) for calcium and vitamin D.
Calcium
Salt form conversion
- 1 g calcium carbonate = 400 mg (20 mEq) elemental calcium
- 1 g calcium citrate = 211 mg (10.6 mEq) elemental calcium
- 1 g calcium gluconate = 93 mg (4.65 mEq) elemental calcium
Primary functions
Essential role in blood clotting, muscle contraction, nerve transmission, intracellular signaling, hormonal secretion, bone and tooth formation.
Selected sources
Dairy products, fish w/ edible bones, calcium-set tofu, kale, bok choi.
Dietary Reference Intake
- 0-6 mo: 200 mg/day; Info: total intake >1000 mg/day assoc. w/ incr. adverse effects
- 7-11 mo: 260 mg/day; Info: total intake >1500 mg/day assoc. w/ incr. adverse effects
- 1-3 yo: 700 mg/day; Info: total intake >2500 mg/day assoc. w/ incr. adverse effects
- 4-8 yo: 1000 mg/day; Info: total intake >2500 mg/day assoc. w/ incr. adverse effects
- 9-18 yo: 1300 mg/day; Info: total intake >3000 mg/day assoc. w/ incr. adverse effects
- 19-50 yo: 1000 mg/day; Info: total intake >2500 mg/day assoc. w/ incr. adverse effects
- 51 yo and older, females: 1200 mg/day; Info: total intake >2000 mg/day assoc. w/ incr. adverse effects
- 51-70 yo, males: 1000 mg/day; Info: total intake >2000 mg/day assoc. w/ incr. adverse effects
- >70 yo, males: 1200 mg/day; Info: total intake >2000 mg/day assoc. w/ incr. adverse effects
Special Note
- Recommendations reflect elemental calcium intake from all sources.
Vitamin D
Primary functions
Prohormone that maintains serum calcium, phosphorus concentrations, contributing to bone health; antiproliferation and prodifferentiation hormone effects.
Selected sources
Sun exposure, fish liver oils, fatty fish, egg yolk.
Dietary Reference Intake
- 0-6 mo: 400 units/day; Info: total intake >1000 units/day assoc. w/ incr. adverse effects
- 7-11 mo: 400 units/day; Info: total intake >1500 units/day assoc. w/ incr. adverse effects
- 1-3 yo: 600 units/day; Info: total intake >2500 units/day assoc. w/ incr. adverse effects
- 4-8 yo: 600 units/day; Info: total intake >3000 units/day assoc. w/ incr. adverse effects
- 9-70 yo: 600 units/day; Info: total intake >4000 units/day assoc. w/ incr. adverse effects
- >70 yo: 800 units/day; Info: total intake >4000 units/day assoc. w/ incr. adverse effects
Special Note
- Recommendations reflect vitamin D intake from all sources.
- Info: recommendations based on minimal sun exposure; 40 units vitamin D = 1 mcg calciferol; vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) considered equivalent for supplementation.
Related: What Vitamins and Minerals Do Pregnant Women Require?
Reference: Food and Nutrition Board, IOM