Calcium and Vitamin D
Stephanie Polizzi, MPH, RD, CHES
OSU Extension Family and Community Health
Calcium Facts
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ow
Did you kn
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Calcium is the major mineral of the body accounting for 2% of body weight?
99% of the body’s calcium is in the bones and teeth?
3 out of 4 women do not meet their daily calcium need?
Less than 1/3 of calcium we eat is able to be absorbed by our bodies?
We can only absorb 500 mg of calcium at one time?
The more calcium in the food, the less we absorb and visa versa?
Our ability to absorb calcium diminishes with age?
High sodium and high protein intakes can increase calcium loss?
Lack of Vitamin D limits our ability to absorb calcium?
Calcium may help you lose weight?
Food Sources of Calcium
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CA030 June 2013
Dairy including milk, cheese, yogurt. Beware
one cup of cottage cheese has half the
calcium of one cup of milk.
Greens including kale, turnip greens, broccoli,
cauliflower, Brussels sprouts, green cabbage
Fortified products like orange juice, soy milk
and tofu
Roles of Calcium
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Structure of bones and teeth
Acid-base balance in blood & soft tissues
Nerve impulse transmission
Stimulation of neurotransmitters
Muscle contraction, including the heart
Initiation of blood clotting
Blood pressure maintenance
Recommended Intakes
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Children ages 9-18 years
Adults 19-50 years
Adults 51 and older
1300 mg/day
1000 mg/day
1200 mg/day
Supplement Forms
Calcium Malate
Calcium Citrate
Calcium Phosphate
Calcium Carbonate
Calcium Lactate
Antacids
Important Points to Remember
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Consume calcium-rich foods separate from iron-rich foods. Take supplements with meals.
If calcium blood levels drop, bones are eroded. Maintain regular daily intake.
Muscle spasm and cramping may be due to low calcium levels. Have them checked regularly.
Phytates and oxylates found in spinach and Swiss chard bind calcium.
 Be sure to have adequate Vit D, Vit K and
phosphorous for healthy bones.
Stephanie Polizzi, MPH, RD, CHES
541-572-5263 ext 291
631 Alder Street, Myrtle Point, OR 97458
[email protected]
http://extension.oregonstate.edu/coos/fcd
Vitamin D Facts
Did
you
Vitamin D is a fat soluble vitamin?
Lack of Vitamin D limits our ability to absorb calcium?
Our body can synthesize Vitamin D from sunlight?
Vitamin D is considered a hormone?
Deficiency of Vitamin D can cause weakness and pain?
Vitamin D may play a role in decreasing formation of cancerous tumors and
may protect against development of cancer?
Conversion of sunlight to Vitamin D requires a cholesterol compound?
Plants contain very little Vitamin D so vegetarians may need to supplement?
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Food Sources of Vitamin D
Roles of Vitamin D
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Mostly fortified products including milk and
dairy products, fortified cereals
Cod liver oil
Fatty fish like salmon, mackerel and sardines
Eggs and some margarines in small amounts
Recommended Adequate Intake
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Adults 19-50 years
5 μ/day
Adults 51 to 70
10 μ/day
Adults over 70
15 μ/day
Adults over 70 without sunlight
or
or
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600 IU
600 IU
600 IU
800 IU
NOTE: One μ (microgram) is equivalent to
40 International Units (IU).
know…
Regulates blood calcium levels
Maintains bone health
Plays a role in cell differentiation
Modulates and enhances immunity
Plays a role in insulin secretion
May decrease risk of high blood pressure
Sun Exposure
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Best absorption occurs when the
sun’s rays are strongest, between
9 AM and 3 PM
Expose hands, face and arms 2-3
times per week for approximately
20-30 minutes
Use sunscreen less than SPF 8
NOTE Many Oregon doctors recommend
2000 to 4000 IU of Vitamin D daily.
Important Points to Remember
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Be sure to check labels to see if your Vitamin D is in micrograms or International Units.
Vitamin D is not synthesized from the sun in cloudy weather, early AM or late PM sun or during
winter months.
Some medications may interfere with Vitamin D absorption. Speak to your doctor about possible
food and medication interactions.
Academy of Nutrition and Dietetics
www.eatright.org
CA030 June 2013
This publication will be made available in accessible formats upon request. Please call 541-572-5263 for information.
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identity or expression, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an
Equal Opportunity Employer. This publication will be made available in accessible formats upon request. Please call 541-572-5263 ext 291 for information.This
publication will be made available in accessible formats upon request. Please call 541-572-5263 ext 291 for information.
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