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CALCIUM INFORMATION (AND VITAMIN D)

Calcium is a mineral needed to keep our bones and healthy and our muscles working.

 

Not enough calcium can lead to bone weakness, known as osteoporosis.

 

We can absorb up to 500mg of calcium at a time.

 

Vitamin D is necessary to help our bodies absorb and use calcium.

 

Breast fed infants or infants consuming less than 17 ounces of formula a day require additional Vitamin D.  This is given as Tri-Vi-Sol vitamins in the first 6 months of life.

 

Vitamin D can be manufactured by our bodies through sunlight exposure.

 

Inadequate amounts of Vitamin D leads to a bone condition called Rickets.

 

400-600 IU of Vitamin D is recommended daily.

How Much Calcium Do I Need?

WHAT ARE GOOD SOURCES OF CALCIUM AND VITAMIN D?

Text Box: METROPOLITAN PEDIATRIC GROUP 
704 PALISADE AVE, TEANECK, NJ 07666 201-836-4301
570 PIERMONT RD, CLOSTER, NJ 07624 201-768-8811

Metropolitan Pediatric Group, Pediatricians, Teaneck & Closter, NJ, Bergen Co 

704 Palisade Avenue, Teaneck, NJ 07666 201-836-4301

570 Piermont Road, Closter, NJ 07624 201-768-8811

Age

mg Calcium/day

0-6 months

210

7-12 months

270

1-3 years

500

4-8 years

800

9-18 years

1300

19-50 years

1000

FOOD

SERVING SIZE

CALCIUM (mg)

VITAMIN D (IU)

Low Fat Milk

8 oz

300

90

Soy or Rice Milk

8 oz

300

Varies

Orange Juice, Calcium Fortified

1 cup

350

100

Cheddar Cheese

1.5 oz

300

15

Yogurt, low-fat

8 oz

300

Varies

Instant Oatmeal

1 cup

100

Varies

Broccoli, cooked

1/2 cup

35

None

Broccoli, raw

1 cup

35

None

Spinach, steamed

1 cup

245

None

Orange, medium

1

45

None

Sweet potatoes

1/2 cup

45

None

Almonds

20 nuts

70

None

White beans

1/2 cup

113

None

Canned Salmon

3 oz

200

500

Calcium Chews

1

100-500

Varies

Tums Antacid

1

200-400

None