Dietary Reference Intakes For Calcium And Vitamin D 2011
Introduction
Dietary Reference Intakes (DRIs) are a set of guidelines developed by the National Academy of Sciences to provide recommendations for nutrient intake levels for healthy individuals. The DRIs for calcium and vitamin D were last updated in 2011 to reflect current scientific knowledge on the role of these nutrients in health and disease prevention.
Calcium
Calcium is a mineral that is essential for strong bones and teeth. It also plays a role in muscle function, nerve transmission, and blood clotting. The DRIs recommend that adults aged 19-50 consume 1,000 milligrams of calcium per day, while those over the age of 50 should consume 1,200 milligrams per day.
Calcium can be obtained from a variety of food sources, including dairy products, leafy green vegetables, and fortified foods such as orange juice and cereal. Supplements are also available for those who cannot meet their calcium needs through diet alone.
Vitamin D
Vitamin D is a nutrient that is important for bone health, as it helps the body absorb calcium. It also plays a role in immune function and may have a protective effect against certain diseases. The DRIs recommend that adults aged 19-70 consume 600 International Units (IU) of vitamin D per day, while those over the age of 70 should consume 800 IU per day.
Vitamin D can be obtained from exposure to sunlight, as well as from dietary sources such as fatty fish and fortified foods such as milk and cereal. Supplements are also available for those who cannot meet their vitamin D needs through diet and sunlight exposure.
Calcium and Vitamin D together
Calcium and vitamin D work together to maintain strong bones and teeth. Adequate intake of both nutrients is important for bone health and may reduce the risk of osteoporosis, a condition in which bones become weak and brittle.
The DRIs recommend that adults aged 19-50 consume 600 IU of vitamin D per day in addition to their daily calcium intake, while those over the age of 50 should consume 800 IU of vitamin D per day in addition to their daily calcium intake.
Risks of too much calcium and vitamin D
While calcium and vitamin D are important nutrients, it is possible to consume too much of them. Excessive intake of calcium can lead to kidney stones and may increase the risk of heart disease, while excessive intake of vitamin D can lead to hypercalcemia, a condition in which there is too much calcium in the blood.
The DRIs provide guidelines for safe intake levels of calcium and vitamin D, and it is important to follow these guidelines to avoid the risks associated with excessive intake of these nutrients.
Conclusion
The DRIs for calcium and vitamin D provide important guidelines for healthy individuals to maintain strong bones and teeth and reduce the risk of certain diseases. It is important to consume adequate amounts of these nutrients through diet and supplements, while also avoiding excessive intake that may lead to adverse health effects.