| | ============================================================================== | | << Page 1 | | DRI / RDA for Calcium & Magnesium + Vitamin A, D, K:    Page 2 | | ============================================================================== | | Dietary Reference Intake (DRI) is the latest term replacing daily dietary reference values such as | Adequate Intake (AI), Tolerable Upper Intake Level (UL), Estimated Average Requirements (EAR), | Nutrient Reference Value (NRV), and Recommended Dietary Allowance / Intake (RDA / RDI). | | Calcium:      Magnesium: | | DRI (RDA):      DRI (RDA): | 0-6 months  300mg  0-6 months  50mg | 6-12 months  500mg  6-12 months  70mg | 1-10 years  600mg - 800mg 1-10 years  150-250mg | 11-18 years  800mg - 1000mg 11-18 years  300-400mg | 18 years +  800mg - 1500mg 18 years +  300-400mg | pregnant / lactating + 400mg  pregnant / lactating + 150mg | | Therapeutic Range: 250mg - 5000mg+ Therapeutic Range: 50mg - 2500mg+ | | For best absorption, calcium supplements should be taken with food, and doses should not exceed | 500mg at a time. | ______________________________________________________________________________ | | Cellular / Intracellular Attributes and Interactions: | | Calcium Synergists:    Magnesium Synergists: | Copper, potassium, boron, strontium, sodium, CoQ10, Chromium, zinc, boron, CoQ10, Vitamin B2, | titanium, Vitamin B5, Vitamin K, [Magnesium, Vit D], Vitamin B6, [calcium, Vit D], insoluble fiber, | | Calcium Antagonists / Inhibitors: *  Magnesium Antagonists / Inhibitors: | Phosphorus, iron, manganese, germanium, chloride, Sodium, potassium, iron, selenium, copper, | bismuth, chromium, zinc, sulfur, Vitamin A, Vitamin C, lithium, silicon / silica, manganese, Vitamin A, | niacin / niacinamide, PABA, [magnesium, Vitamin D], Vitamin B1, Vitamin E, niacin / niacinamide, | protein, phytic acid, oxalic acid, lecithin, mineral oil, PABA, Vitamin K, folate, choline, uric acid, | alcohol, insoluble fiber, caffeine,   alcohol, [calcium, Vitamin D], | | * Most of the above are dose-dependent. They are co-factors at normal levels, and antagonists at | higher levels. | | Low Levels / Deficiency - Symptoms and/or Risk Factors: | | Calcium:      Magnesium: | Insomnia, anxiety, nervousness, depression, fatigue, Irregular heart beat, cardiovascular disease, | muscle / joint pains, muscle spasms / cramps, high insomnia, anxiety, nervousness, seizures, | stomach acid, osteoporosis, seizures, birth defects, fatigue, muscle / joint pains, osteoporosis, | miscarriage, high blood pressure, irregular heart high stomach acid, high blood pressure, PMS, | beat, cardiovascular disease, hemorrhagic stroke, depression, asthma, muscle spasms / cramps, | aneurysms, PMS, dysmenorrhea (painful periods), sweating, dysmenorrhea, constipation, angina, | rickets, higher risk for some cancers,  migraine / headaches, depression, | | High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: | | Calcium:      Magnesium: | Arteriosclerosis, cardiovascular disease, ischemic Cardiovascular disease, muscle / joint pains, | heart disease and stroke, high blood pressure, low dry skin, low stomach acid, low blood pressure, | stomach acid, muscle / joint pains, depression, depression, fatigue, higher risk for several | fatigue, glaucoma, higher risk for several cancers, cancers, diarrhea, osteoporosis, joint / spinal | osteoporosis, osteoarthritis, calcification, dry skin, degeneration, dehydration, muscle spasms / | constipation,       cramps, | ______________________________________________________________________________ | | Calcium Sources:     Magnesium Sources: | Dairy products, tofu, almonds, brazil nuts, salmon, Almonds, brazil nuts, soybeans, wheat germ, | sardines, broccoli, collard greens, kale, cauliflower, seeds, wheat bran, millet, seafood, legumes, | soybeans, seaweed / kelp, hard water, molasses, dark green vegetables, fruit, hard water. ¤ | | ============================================================================== | | Vitamin A (Retinol):    Vitamin D (Calciferol): | Vitamin A2 (3,4-dehydro-retinol),  Vitamin D2 from plants (Ergocalciferol) | Vitamin A3 (3-hydroxy-retinol)   Vitamin D3 from animals (Cholecalciferol) | | DRI (RDA):      DRI (RDA): | 0-6 months  2,000 IU or 400mcg 0-6 months  400 IU or 10mcg | 6-12 months  2,000 IU or 400mcg 6-12 months  400 IU or 10mcg | 1-3 years  2,000 IU or 400mcg 1-3 years  400 IU or 10mcg | 4-6 years  2,500 IU or 500mcg 4-6 years  400 IU or 10mcg | 7-10 years  3,500 IU or 700mcg 7-10 years  400 IU or 10mcg | 11-18 years  4,000 IU or 800mcg 11-18 years  400 IU or 10mcg | 18+ years Males 5,000 IU or 1,000mcg 18+ years Males 300 IU or 7.5mcg | | 18+ years Females 4,000 IU or 800mcg 18+ years Females 300 IU or 7.5mcg |        50+ years Males / Females 400 IU or 10mcg | pregnant / lactating 4,000 IU or 800mcg pregnant / lactating +200 IU or 5mcg | | Therapeutic Range: 5,000 IU - 100,000 IU Therapeutic Range: 400 IU - 100,000 IU | | Therapeutic Range for Beta carotene: 10,000 IU - 100,000 IU | ______________________________________________________________________________ | | Cellular / Intracellular Attributes and Interactions: | | Vitamin A Synergists:    Vitamin D Synergists: | Iron, manganese, Vitamin C, fats, conjugated Vitamin C, Vitamin E, boron, [selenium], | linoleic acid (CLA), [zinc, Vitamin E, alcohol], lycopene, UV light, | | Vitamin A Antagonists / Inhibitors:  Vitamin D Antagonists / Inhibitors: | Zinc, Vitamin D, Vitamin E, mineral oil, [iron], Calcium, strontium, Vitamin A, Vitamin K, alcohol, light, heat, air,    cadmium, alcohol, mineral oil, light (Vit D2), | | Low Levels / Deficiency - Symptoms and/or Risk Factors: | | Vitamin A:      Vitamin D: | Night blindness, eye disorders / blindness, weak Rickets, osteomalacia, osteopenia, bone pain, | dental enamel, poor bone growth, dry / rough skin, osteoporosis, weak muscles, spasms, cramps, | low resistance to infections, excessive mucous, hypocalemia (low blood calcium), some types | air-born allergies, bronchitis, bronchial asthma, of multiple sclerosis, psoriasis, some cancers, | acne, some cancers, | | High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: | | Vitamin A:      Vitamin D: | Birth defects (over 8,000 IU / day) osteoporosis, hair Calcification of soft tissue (arteriosclerosis), | loss, bone pain, elevated blood sugar, liver damage, bone pain, osteoporosis, high blood pressure, | headaches, dizziness, double vision, bleeding gums, loss of appetite, abdominal pain, weight loss, | seizures, confusion, dry / peeling skin, hydrocephaly, nausea, seizures, retarded growth (physical + dry cough, asthma,     mental), kidney damage, tetany of muscle, skin |        erruptions, cough, headaches, | Beta carotene: Carotenemia (orange skin color). | ______________________________________________________________________________ | | Vitamin A Sources:    Vitamin D Sources: | Fish liver oils, liver, eggs, dairy products,  Fish liver oils, seafood, fortified dairy products, | | Beta carotene Sources: Carrots, broccoli, apricots, sweet potatoes, watermelon, pumpkin, kohlrabi. | | ============================================================================== | | Vitamin K: | | Vitamin K1 (phylloquinone, phytonadione) = from plants sources | Vitamin K2 (menaquinone, menatetrenone) = made by intestinal bacteria | Vitamin K3 (menadione, menadiol, menaquinone, menaphthone) = synthetic | | DRI (RDA): | 0-12 months  10-20mcg | 1-10 years  15-60mcg | 11-18 years  50-100mcg | 18 years +  100mcg+ | | Therapeutic Range: 100mcg - 10mg+ | ______________________________________________________________________________ | | Cellular / Intracellular Attributes and Interactions: | | Vitamin K Synergists:    Vitamin K Antagonists: | Calcium, copper, Vitamin B5, Vitamin D,  Vitamin A, Vit E, mineral oil, oxalates, alcohol, [(Bio)flavonoids],     blood thinners / anticoagulants (coumadin), |        Antibiotics - by killing intestinal bacteria, | | Low Levels / Deficiency - Symptoms and/or Risk Factors: | Bleeding, abnormal / prolonged blood clotting time, bruising, osteoporosis, cardiovascular disease, | stroke, calcification, behavioral problems, failure to grow and develop normally in infants | | Vitamin K3 only: | | High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: | Liver impairment / damage, hemolytic anemia, stomach upset, skin rash, brain damage in infants. | ______________________________________________________________________________ | | Vitamin K Sources: | Green tea, kale, collards, spinach, cauliflower, cabbage, alfalfa, soybeans, tomatoes, oats, liver, egg | yolk, meat, fish liver oils, blackstrap molasses. Vitamin K is also made by bacteria in the intestines. ¤ | ______________________________________________________________________________ | | << Page 1 | | ============================================================================== | | General recommendations for nutritional supplementation: To avoid stomach problems and promote | better tolerance, supplements should always be taken earlier, or in the middle of a larger meal. When | taken on an empty stomach or after a meal, there is a greater risk of some tablets causing irritation, or eventually erosion of the esophageal sphincter, resulting in Gastroesophageal Reflux Disease (GERD). | It is also advisable not to lie down immediately after taking any pills. | When taking a very large daily amount of a single nutrient, it is better to split it up into smaller doses to | not interfere with the absorption of other nutrients in food, or nutrients supplemented at lower amounts. | | ______________________________________________________________________________ | Copyright © 2000-2008 Ronald Roth     DRI / RDA of Calcium & Magnesium + Vitamin A / D / K | | |