Dietary Reference Intakes For Calcium And Vitamin D
Calcium and Vitamin D are two essential nutrients that play a crucial role in maintaining good health. Calcium is necessary for building strong bones and teeth, while Vitamin D helps the body absorb calcium and promote bone growth. Both nutrients also have other important functions in the body, including muscle and nerve function, blood clotting, and immune system support.
What are Dietary Reference Intakes (DRIs)?
The Dietary Reference Intakes (DRIs) are a set of guidelines published by the National Academies of Sciences, Engineering, and Medicine (NASEM) that provide recommendations for nutrient intake for healthy individuals. These guidelines are based on the latest scientific research and are regularly updated to reflect new findings.
Calcium DRIs
The recommended daily intake of calcium varies depending on age and gender. For infants and children up to 18 years old, the recommended intake ranges from 200 to 1300 milligrams per day. For adults 19 to 50 years old, the recommended intake is 1000 milligrams per day. For adults over 50 years old, the recommended intake increases to 1200 milligrams per day.
Vitamin D DRIs
The recommended daily intake of Vitamin D also varies depending on age and gender. For infants and children up to 18 years old, the recommended intake ranges from 400 to 1000 International Units (IU) per day. For adults up to 70 years old, the recommended intake is 600 IU per day. For adults over 70 years old, the recommended intake increases to 800 IU per day.
Food Sources of Calcium and Vitamin D
Calcium-rich foods include dairy products such as milk, cheese, and yogurt, as well as leafy green vegetables, tofu, and fortified foods such as cereal and orange juice. Vitamin D can be found in fatty fish such as salmon and tuna, as well as egg yolks and fortified foods such as milk and cereal.
Supplements
In some cases, it may be difficult to get enough calcium and Vitamin D through diet alone. In these cases, supplements may be recommended. It is important to talk to a healthcare provider before starting any supplements, as taking too much of these nutrients can have negative health effects.
Conclusion
Calcium and Vitamin D are important nutrients that are necessary for good health. The DRIs provide guidelines for adequate intake of these nutrients based on age and gender. Eating a balanced diet rich in calcium and Vitamin D, along with getting regular exercise, can help maintain strong bones and overall health.