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| DRI / RDA for Calcium & Magnesium + Vitamin A, D, K: Page 2
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| 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 months300mg0-6 months50mg
| 6-12 months500mg6-12 months70mg
| 1-10 years600mg - 800mg1-10 years150-250mg
| 11-18 years800mg - 1000mg11-18 years300-400mg
| 18 years +800mg - 1500mg18 years +300-400mg
| pregnant / lactating+ 400mgpregnant / 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, highinsomnia, anxiety, nervousness, seizures,
| stomach acid, osteoporosis, seizures, birth defects,fatigue, muscle / joint pains, osteoporosis,
| miscarriage, high blood pressure, irregular hearthigh 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, ischemicCardiovascular disease, muscle / joint pains,
| heart disease and stroke, high blood pressure, lowdry 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. ¤
|
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|
| 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 months2,000 IU or 400mcg0-6 months400 IU or 10mcg
| 6-12 months2,000 IU or 400mcg6-12 months400 IU or 10mcg
| 1-3 years2,000 IU or 400mcg1-3 years400 IU or 10mcg
| 4-6 years2,500 IU or 500mcg4-6 years400 IU or 10mcg
| 7-10 years3,500 IU or 700mcg7-10 years400 IU or 10mcg
| 11-18 years4,000 IU or 800mcg11-18 years400 IU or 10mcg
| 18+ years Males5,000 IU or 1,000mcg18+ years Males300 IU or 7.5mcg
|
| 18+ years Females4,000 IU or 800mcg18+ years Females300 IU or 7.5mcg
| 50+ years Males / Females400 IU or 10mcg
| pregnant / lactating4,000 IU or 800mcgpregnant / lactating+200 IU or 5mcg
|
| Therapeutic Range:5,000 IU - 100,000 IUTherapeutic Range:400 IU - 100,000 IU
|
| Therapeutic Range for Beta carotene:10,000 IU - 100,000 IU
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|
| Cellular / Intracellular Attributes and Interactions:
|
| Vitamin A Synergists:Vitamin D Synergists:
| Iron, manganese, Vitamin C, fats, conjugatedVitamin 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, weakRickets, 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, hairCalcification 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.
|
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| 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 months10-20mcg
| 1-10 years15-60mcg
| 11-18 years50-100mcg
| 18 years +100mcg+
|
| Therapeutic Range:100mcg - 10mg+
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| 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.
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| 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. ¤
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| 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
|
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