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Institute of Medicine guidelines for intake of calcium and vitamin D by age and sex
Age Calcium Vitamin D Women Men Women Men RDA, mg/day Upper intake level RDA, mg/ day Upper intake level RDA, IU/day Upper intake level RDA, IU/day Upper intake level 19-50 1,000 2,500 1,000 2,500 600 4,000 600 4,000 51-70 1,200 2,000 1,000 2,000 600 4,000 600 4,000 > 71 1,200 2,000 1,200 2,000 800 4,000 800 4,000 RDA = recommended dietary allowance
Based on information in reference 20.
Type of food Serving size Calcium content (mg) Dairy products Low-fat cottage cheese 1 cup 138 Cheddar cheese 1 oz 201 3.25% whole milk 1 cup 276 2% reduced fat milk 1 cup 295 1% low-fat milk 1 cup 305 Plain low-fat yogurt 6 oz 311 Nondairy milk substitutes Soy milk 1 cup 301 Almond milk 1 cup 516 Fruits and vegetables Spinach, raw 1 cup 30 Broccoli, cooked 1 cup 62 Kale, cooked 1 cup 94 Chard, cooked 1 cup 102 Spinach, cooked 1 cup 245 Collard greens, cooked 1 cup 268 Calcium-fortified orange juice 8 oz 348 Legumes Navy beans 1 cup 123 White beans 1 cup 191 Fish Canned salmon 3 oz 241 Based on information from the US Department of Agriculture, reference 42.
Multivitamin Type of calcium Calcium content (mg) per serving Centrum Silver Women Carbonate 300 Centrum Silver Adult 50+ Carbonate 220 One a Day Women’s Carbonate 500 One a Day Women’s 50+ Carbonate 500 Formulation Calcium compound Elemental calcium (mg) per pill Caltrate 600 + D3 Carbonate 600 Citracal Max Citrate 315 Citracal Slow Release Citrate 600 Citracal Plus Magnesium Citrate 250 OsCal Ca + D3 Carbonate 500 Formulation Calcium compound Elemental calcium (mg) per pill or tablespoon Smaller pills Citracal Petites Citrate 200 Caltrate 600 + D3 Plus Minerals Minis Carbonate 300 Chewable Tums Carbonate 200 Caltrate Gummy Bites Carbonate 250 Citracal Calcium Gummies Triphosphate 250 Tums Extra Strength Carbonate 300 Tums Chewy Delights Carbonate 400 Tums Ultra Strength Carbonate 400 Adora Carbonate 500 Oscal Chewable Carbonate 500 Viactiv Calcium plus Vitamins D + K Carbonate 500 Caltrate 600 + D3 Soft Chews Carbonate 600 Caltrate 600 + D3 Plus Minerals Chewables Carbonate 600 Liquid formulations Wellesse calcium and vitamin D3 Citrate and phosphate 500 Nature’s Blend Citrate 500 Solgar Citrate 600
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- ABSTRACT
- CALCIUM INTAKE AND BONE DENSITY
- CALCIUM INTAKE AND CORONARY ARTERY DISEASE
- CALCIUM SUPPLEMENTATION AND NEPHROLITHIASIS
- CALCIUM INTAKE IN PATIENTS TAKING ANTIRESORPTIVE DRUGS
- OPTIMIZING INTAKE OF CALCIUM AND VITAMIN D
- CALCULATING A PATIENT’S DIETARY CALCIUM INTAKE
- CALCIUM SUPPLEMENTS
- SOURCES OF CONFUSION
- OPTIONS FOR THOSE WITH DIFFICULTY SWALLOWING LARGE PILLS
- CALCIUM SUPPLEMENTS AND CONSTIPATION
- REFERENCES
- Figures & Data
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