Recommended Daily Dose Of Calcium And Vitamin D
Calcium and Vitamin D are essential nutrients that play a vital role in maintaining good health. They are necessary for strong bones, teeth, and muscles. Calcium also helps regulate blood pressure and supports nerve function, while Vitamin D aids in the absorption of calcium and supports immune function.
Calcium
The recommended daily dose of calcium varies by age and gender. For children ages 1-3, the recommended dose is 700 milligrams per day. For children ages 4-8, the recommended dose increases to 1,000 milligrams per day. For adults ages 19-50, the recommended dose is 1,000 milligrams per day, while adults over 50 should increase their intake to 1,200 milligrams per day.
Calcium can be found in many foods, including dairy products, green leafy vegetables, and fortified foods such as cereal and orange juice. Calcium supplements are also available, but it is important to talk to your healthcare provider before taking any supplements.
Vitamin D
The recommended daily dose of Vitamin D also varies by age and gender. For children ages 1-13, the recommended dose is 600 international units (IU) per day. For adults ages 14-70, the recommended dose is 600-800 IU per day, while adults over 70 should increase their intake to 800-1,000 IU per day.
Vitamin D can be obtained from sunlight, as well as from foods such as fatty fish (salmon, tuna), egg yolks, and fortified foods such as milk and cereal. Vitamin D supplements are also available, but again, it is important to talk to your healthcare provider before taking any supplements.
Calcium and Vitamin D Together
Calcium and Vitamin D work together to help maintain strong bones and teeth. Vitamin D aids in the absorption of calcium, so it is important to get enough of both nutrients to ensure proper bone health. Some studies have also suggested that getting enough calcium and Vitamin D may help lower the risk of certain cancers and other chronic diseases.
If you are concerned about your calcium and Vitamin D intake, talk to your healthcare provider. They can help you determine if you are getting enough of these essential nutrients and may recommend supplements if necessary.
Conclusion
Calcium and Vitamin D are essential nutrients that play a vital role in maintaining good health. They are necessary for strong bones, teeth, and muscles, as well as regulating blood pressure and supporting nerve function. The recommended daily dose of calcium and Vitamin D varies by age and gender, and can be obtained from a variety of sources including food, sunlight, and supplements. Talk to your healthcare provider if you are concerned about your calcium and Vitamin D intake.