Calcium and Vitamin Facts

Why Are These Nutrients Important?

Calcium and Vitamin D are required for the normal growth, development, and maintenance of the skeleton throughout one’s life.
Systemic corticosteroids cause bone loss that can lead to osteoporosis and bone fractures.

Exercise: Weight bearing exercise, such as walking, running, and weight lifting, is important to maintain bone health.
Healthy Diet: An overall healthy diet, rich in nutrients such as magnesium, phosphorus, and vitamin K, is important for bone health.
Too much sodium: High sodium intake increases calcium losses.
Too much protein : Excessive dietary protein increases calcium losses.

Dietary Reference Intakes (DRI)-1998

Age	Calcium (mg)	Vitamin D (IU)
0-6 months	210	200
6 months – 1 year	270	200
1 – 3 years	500	200
4 – 8 years	800	200
9 – 18 years	1300	200
19 – 50 years	1000	200
51 – 70 years	1200	400
>70 years	1200	600
Adult w/ Oral or Systemic Steroid Therapy	1500 – 1800	400 – 800
Osteoporosis	1200 – 1500	400 – 600

Calcium should be taken in separate doses, not exceeding 500 to 600 mg at one time.
Calcium carbonate and calcium citrate are preferred sources.
Calcium carbonate should be taken with food. Calcium citrate can be taken with or without food.
Calcium citrate is more absorbable for the elderly and those taking antacids due to decreased stomach acid production.
Calcium citrate may result in less bloating, constipation, and stomach upset for some individuals.
Allow 1 – 2 hours between calcium doses and food, empty stomach medications, or antacid use.

Food Sources	Serving Size	Calcium (mg)	Vitamin D (IU)
Dairy Products
Milk – whole, 2%, nonfat, buttermilk	8 oz	250 -300	100
Yogurt, active culture, plain or fruit	8 oz	300 – 450	100
Cheese, hard	~1 oz	300	100
Pudding	~1 cup	50 – 75	100
Cottage cheese	~1 cup	100	100
Vegetables
Collards, cooked	~1 cup	180	0
Spinich, cooked	~1 cup	135	0

For further information contact the National Osteoporosis Foundation (202) 223-2226 or www.nof.org.