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Calcium and Vitamin D- Revised Dietary Reference Intakes Calcium and Vitamin D Functions: Calcium and vitamin D are needed in our diet every day and are vital to our health. Our bodies use these nutrients for repairing and rebuilding bones and teeth. Our bones and teeth are composed of 99% calcium. Calcium also is used by the nervous system to ensure our brain function; by our muscles to keep our heart pumping, to help with blood clotting, and to regulate blood pressure. Vitamin D is a fatsoluble vitamin that is stored in fat tissue and the liver. This vitamin helps our bodies to use calcium properly and also maintains healthy bones. In 2010, the Institute of Medicine (IOM) revised vitamin D and calcium amounts recommended for consumption. These recommendations are defined as Dietary Reference Intakes (DRIs) and tell us how much of the amount of nutrient we should be consuming each day for good health. Required Amounts: It is important to follow the recommendations because we could experience serious health effects if we have too much or little of these nutrients. If we do not consume enough vitamin D, calcium is taken from the bones to help blood levels become stable. Children with too little vitamin D can develop rickets and adults with too little vitamin D can develop osteomalacia and osteoporosis. Consuming too much vitamin D can lead to calcification, a build up of calcium in the blood vessels of the kidneys, heart, lungs, and other blood vessels. There are different amounts of nutrients in foods that we enjoy that are shown on food labels as “% Daily Value.” The % Daily Value (% DV) can help you make informed food choices. Look for it in the Nutrition Facts table on food packages. It provides a quick overview of the nutrition present in a food. As a rule of thumb, remember the following numbers: 5% DV means there is a little of a nutrient and 15% DV means there is a lot of a nutrient in the food. This applies to all nutrients. You can use the % DV to compare two different food products to help you make a healthier choice. Vitamin D is also made in our skin by the sun. But the amount of sun exposure received varies greatly from person to person and people are advised against sun exposure to reduce the risk of skin cancer. When the DRIs for vitamin D were established, the IOM took into consideration an amount that would be high enough to meet the needs of virtually all persons. Sources of Calcium: Milk Yogurt Almonds Cheese Salmon with bones Sardines Brown beans Green leafy vegetables (kale, collard greens) Interpreting % Daily Value (DV) on food labels 25% or more of DV Excellent Source of the nutrient 15% or more of DV Good Source of the nutrient 5% or more of DV Source of the nutrient Sources of Vitamin D: Milk Fatty fish (sardines, salmon, mackerel) Margarine Source: Institute of Medicine of the National Academies, Report Brief, November 2010. Recommended Amounts Calcium Vitamin D Recommended Dietary Allowance (mg/day) Upper Level Intake (mg/day) Recommended Dietary Allowance (IU/day) Upper Level Intake (IU/day) Infants 0 to 6 months * 1000 ** 1000 Infants 6 to 12 months * 1500 ** 1500 1-3 years old 700 2500 600 2500 4-8 years old 1000 2500 600 3000 9-13 years old 1300 3000 600 4000 14-18 years old 1300 3000 600 4000 19-30 years old 1000 2500 600 4000 31-50 years old 1000 2500 600 4000 51-70 years old 1000 2000 600 4000 51-70 year old females 1200 2000 600 4000 71+ years old 1200 2000 800 4000 14-18 years old, pregnant/breastfeeding 1300 3000 600 4000 19-50 years old, pregnant/breastfeeding 1000 2500 600 4000 Life Stage Group * For infants, Adequate Intake is 200 mg/day for 0-6 months of age and 260 mg/day for 6 to 12 months of age. ** For infants, Adequate Intake is 400 IU/day for 0 to 6 months of age and 400 IU for 6 to 12 months of age. ACTION PLAN Three things I plan to do to follow this advice are: 1. _________________________________________________________________________________ 2. _________________________________________________________________________________ 3. _________________________________________________________________________________ This information is not meant to replace the medical counsel of your doctor or individual consultation with a Registered Dietitian. For more information, contact EatRight Ontario! at www.eatrightontario.ca or call toll free 1-877-510-5102. References: Institute of Medicine. (2010, November 30). Dietary reference intakes for calcium and vitamin D. Retrieved March 10, 2011, from http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D.aspx Health Canada. (n.d.). Vitamin D and calcium: updated dietary reference intakes. Retrieved March 10, 2011, from http://www.hc-sc.gc.ca/fnan/nutrition/vitamin/vita-d-eng.php#t4 Revised May 2011