Download Calcium and Vitamin D- Revised Dietary Reference Intakes

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