Recommended Daily Intake Of Vitamin D And Calcium
Introduction
Our bodies require a variety of essential nutrients to function correctly, including vitamins and minerals. Vitamin D and calcium are two critical nutrients that play an essential role in our overall health and wellbeing. In this article, we will discuss the recommended daily intake of vitamin D and calcium, their functions, sources, and potential risks of deficiency.
What Is Vitamin D?
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus from food. It also plays a crucial role in maintaining healthy bones and teeth, regulating the immune system, and reducing inflammation throughout the body.
The primary source of vitamin D is sunlight exposure, and the recommended daily intake varies depending on age, gender, and other factors. The National Institutes of Health recommends that adults aged 19 to 70 consume 600 IU of vitamin D per day, while those over 70 should consume 800 IU per day.
What Is Calcium?
Calcium is a mineral that is essential for building and maintaining strong bones and teeth. It also plays a crucial role in muscle function, nerve transmission, and blood clotting.
The recommended daily intake of calcium varies depending on age and gender. Adults aged 19 to 50 should consume 1,000 mg per day, while those over 50 should consume 1,200 mg per day.
Sources Of Vitamin D And Calcium
There are several sources of vitamin D and calcium, including:
- Sunlight exposure
- Fatty fish (such as salmon and tuna)
- Egg yolks
- Fortified foods (such as milk, orange juice, and cereal)
- Supplements
Risks Of Deficiency
A deficiency in vitamin D or calcium can lead to a variety of health problems, including:
- Osteoporosis (weak and brittle bones)
- Rickets (soft and weak bones in children)
- Muscle weakness
- Tooth decay
- Increased risk of fractures
- Infections
- Depression
Conclusion
Vitamin D and calcium are essential nutrients that play a crucial role in our overall health and wellbeing. It is essential to consume the recommended daily intake of these nutrients to maintain healthy bones, teeth, and overall health. If you are concerned about your vitamin D or calcium levels, speak to your doctor or a registered dietitian to determine the best course of action.