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2012 Dietary Reference Intake (DRI) - Adequate Intake (AI) - Tolerable Upper Intake Level (UL)
Estimated Average Requirements (EAR) - Recommended Dietary Allowance / Intake (RDA / RDI)
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DRI / RDA for Calcium and Magnesium + Vitamin A, D, K:
DRI / RDA for Calcium and Magnesium + Vitamin A, D, K:
Vitamin D Sources:
Fish liver oils, seafood, fortified dairy products.
Best time to take Calcium: Late day / bedtime.
(or last meal before bedtime if working night shift).
If amounts in excess of 500mg are taken, the balance
should be split equally between mid and late-day meals.
For best absorption, calcium supplements should be taken with food, and doses should not exceed 500 mg at a time.
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Cellular / Intracellular Attributes and Interactions:
Calcium Synergists:
Copper, potassium, boron, strontium, sodium, CoQ10
titanium, Vitamin B5, Vitamin K, [Magnesium, Vit D].
Calcium Antagonists / Inhibitors: *
Phosphorus, iron, manganese, germanium, chloride,
bismuth, chromium, zinc, sulfur, Vitamin A, Vitamin C,
niacin / niacinamide, PABA, [magnesium, Vitamin D],
protein, phytic acid, oxalic acid, lecithin, mineral oil,
alcohol, insoluble fiber, caffeine.
Magnesium Synergists:
Chromium, zinc, boron, CoQ10, Vitamin B2,
Vitamin B6, [calcium, Vit D], insoluble fiber.
Magnesium Antagonists / Inhibitors:
Sodium, potassium, iron, selenium, copper, lithium,
silicon / silica, manganese, Vitamin A, Vitamin B1,
Vitamin E, niacin / niacinamide, PABA, Vitamin K,
folate, choline, uric acid, alcohol, [calcium, Vit 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:
Insomnia, anxiety, nervousness, depression, fatigue,
muscle / joint pains, muscle spasms / cramps, high
stomach acid, osteoporosis, seizures, birth defects,
miscarriage, high blood pressure, irregular heart
beat, cardiovascular disease, hemorrhagic stroke,
aneurysms, PMS, dysmenorrhea (painful periods),
rickets, higher risk for some cancers.
Magnesium:
Irregular heart beat, cardiovascular disease, anxiety,
insomnia, nervousness, fatigue, muscle / joint pains,
osteoporosis, seizures, high stomach acid, asthma,
high blood pressure, PMS, depression, sweating,
muscle spasms / cramps, dysmenorrhea, angina,
constipation, migraine / headaches.
High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:
Calcium:
Arteriosclerosis, cardiovascular disease, arrhythmia,
ischemic heart disease and stroke, hypertension,
low stomach acid, depression, fatigue, glaucoma,
higher risk for several cancers, muscle / joint pains,
osteoporosis, osteoarthritis, calcification, dry skin,
constipation.
Calcium Sources:
Dairy products, tofu, almonds, brazil nuts, salmon,
sardines, broccoli, collard greens, kale, cauliflower,
soybeans, seaweed / kelp, hard water, molasses.
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Magnesium:
Cardiovascular disease, arrhythmia, cardiac arrest,
coma, muscle spasms, joint / spinal degeneration,
bone loss, low stomach acid, low body temperature,
low blood pressure, higher risk for several cancers,
intestinal / genitourinary bleeding, dry skin, fatigue,
depression, dehydration, diarrhea.
Magnesium Sources:
Almonds, brazil nuts, soybeans, wheat germ, seeds,
wheat bran, millet, legumes, dark green vegetables,
fruit, seafood, hard water.
DRI (RDA):
0-6 months
6-12 months
1-3 years
4-8 years
9-13 years males
14 + years males
9-13 years females
14 + years females
pregnant
lactating
2,000 IU or 400 mcg
2,500 IU or 500 mcg
1,500 IU or 300 mcg
2,000 IU or 400 mcg
3,000 IU or 600 mcg
4,500 IU or 900 mcg
3,000 IU or 600 mcg
3,500 IU or 700 mcg
3,750 IU or 750 mcg
6,250 IU or 1250 mcg
Vitamin D (Calciferol):
Vitamin D2 from plants (Ergocalciferol)
Vitamin D3 from animals (Cholecalciferol)
Vitamin A (Retinol):
Vitamin A2 (3,4-dehydro-retinol),
Vitamin A3 (3-hydroxy-retinol)
Therapeutic Range for Beta carotene: 10,000 IU - 100,000 IU (ideally from mixed carotenoids).
Best time to take Carotenoids, Vitamin A, or Vitamin D: Morning to afternoon; preferably with (fatty) food.
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Cellular / Intracellular Attributes and Interactions:
Unofficial daily intake recommended by many
researchers for adults and pregnant females
living in the Northern Hemisphere is 2,000 IU to
4,000 IU (50 - 100 mcg) of Vitamin D3 per day.
Therapeutic Range: 400 IU - 100,000 IU
Vitamin A Synergists:
Iron, manganese, Vitamin C, fats, conjugated,
linoleic acid (CLA), [zinc, Vitamin E, alcohol].
Vitamin A Antagonists / Inhibitors:
Zinc, Vitamin D, Vitamin E, mineral oil, [iron],
alcohol, light, heat, air.
Vitamin D Synergists:
Vitamin C, Vitamin E, boron, [selenium], lycopene,
Ultraviolet light.
Vitamin D Antagonists / Inhibitors:
Calcium, strontium, Vitamin A, Vitamin K, cadmium,
alcohol, mineral oil, oral steroids, light (Vitamin D2).
Low Levels / Deficiency - Symptoms and/or Risk Factors:
Vitamin A:
Night blindness, eye disorders / blindness, weak
dental enamel, poor bone growth, dry / rough skin,
low resistance to infections, excessive mucous,
air-born allergies, bronchitis, bronchial asthma,
acne, higher risk for some cancers.
High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:
Vitamin A:
Birth defects (over 8,000 IU / day) osteoporosis, hair
loss, bone pain, elevated blood sugar, liver damage,
headaches, dizziness, double vision, bleeding gums,
seizures, confusion, dry / peeling skin, hydrocephaly,
dry cough, asthma.
Beta carotene: Carotenemia (orange skin color).
A higher intake of preformed Vitamin A may inhibit the cancer-protective effect of Vitamin D, and increase the
risk of various cancers (colon, skin, pancreas, breast, prostate..., among others), according to some sources.
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Vitamin A Sources:
Fish liver oils, liver, eggs, dairy products.
Beta carotene Sources: Carrots, broccoli, apricots, sweet potatoes, watermelon, pumpkin, kohlrabi.
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Vitamin D:
Rickets, osteomalacia, osteopenia, osteoporosis,
bone pain, weak muscles, muscle spasms / cramps,
hypocalemia (low blood calcium), higher risk for some
cancers, some types of multiple sclerosis, psoriasis,
higher overall mortality, cardiovascular disease.
Vitamin D:
Calcification of soft tissue (arteriosclerosis), bone
pain, osteoporosis, high blood pressure, weight loss,
loss of appetite, nausea, abdominal pain, seizures,
retarded growth (physical & mental), skin erruptions,
kidney damage, headaches, constipation, allergies,
tetany of muscles, may worsen symptoms of auto-
immune diseases, inflammation of mucus membranes,
conflicting opinions of higher risk of several cancers.
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 intestinal bacteria. ¤
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Vitamin K:
Vitamin K1
Vitamin K2
Vitamin K3
DRI (RDA):
0-6 months
6-12 months
1-3 years
4-8 years
9-13 years males
14-18 years males
19 + years males
9-13 years females
14-18 years females
19 + years females
pregnant
lactating
Best time to take Vitamin K: Morning to evening; preferably with (fatty) food.
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Cellular / Intracellular Attributes and Interactions:
Vitamin K Synergists:
Calcium, copper, Vitamin B5, Vitamin D,
[(Bio)flavonoids].
(phylloquinone, phytonadione) = from plants sources
(menaquinone, menatetrenone)
MK4 = from animal sources (meat, eggs, dairy)
MK7 = from fermented food or intestinal bacteria
(menadione, menadiol, menaquinone, menaphthone) = synthetic
Vitamin K Antagonists:
Vitamin A, Vit E, mineral oil, oxalates, alcohol,
blood thinners / anticoagulants (coumadin),
Antibiotics - by killing intestinal bacteria.
Page 2
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General recommendations for nutritional supplementation: To avoid stomach problems and improve tolerance,
supplements should 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 right after
taking pills. When taking a 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.
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Copyright © 2000-2012 Acu-Cell Nutrition - DRI / RDA for Magnesium & Calcium + Vitamin A / D / K
Acu-Cell Nutrition
Calcium:
DRI (RDA):
0-6 months
6-12 months
1-10 years
11-18 years males
19 + years males
11-18 years females
19-50 years females
50 + years females
pregnant
lactating
200mg AI
260mg AI
700mg - 1200mg
1000mg - 1300mg
1000mg - 1200mg
1000mg - 1300mg
1000mg
1000mg - 1200mg
1000mg - 1300mg
1000mg - 1300mg
Magnesium:
DRI (RDA):
0-6 months
6-12 months
1-10 years
11-18 years males
19 + years males
11-18 years females
19-50 years females
50 + years females
pregnant
lactating
30mg AI
75mg AI
80mg - 200mg
200mg - 410mg
400mg - 420mg
200mg - 360mg
310mg - 320mg
320mg
360mg - 400mg
310mg - 360mg
UL: 1000mg - 3000mg
Therapeutic Range: 250mg - 10,000mg
UL: 65mg - 360mg
Therapeutic Range: 50mg - 2500mg
DRI (RDA):
0-6 months
6-12 months
1-3 years
4-8 years
9-13 years males
14 + years males
9-13 years females
14 + years females
pregnant
lactating
400 IU or 10 mcg
400 IU or 10 mcg
600 IU or 15 mcg
600 IU or 15 mcg
600 IU or 15 mcg
600-800 IU or 15-20 mcg
600 IU or 15 mcg
600-800 IU or 15-20 mcg
600 IU or 15 mcg
600 IU or 15 mcg
10 mcg
20 mcg
30 mcg
50 mcg
60 mcg
100 mcg
140 mcg
60 mcg
90 mcg
120 mcg
120 mcg
120 mcg
2.0 mcg AI
2.5 mcg AI
30 mcg AI
50 mcg AI
60 mcg AI
75 mcg AI
120 mcg AI
60 mcg AI
75 mcg AI
90 mcg AI
75 - 90 mcg AI
75 - 90 mcg AI
Therapeutic Range: 100 mcg - 45,000 mcg +
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2012 Dietary Reference Intake (DRI) - Adequate Intake (AI) - Tolerable Upper Intake Level (UL)
Estimated Average Requirements (EAR) - Recommended Dietary Allowance / Intake (RDA / RDI)
___________________________________________________________________________________
2012 Dietary Reference Intake (DRI) - Adequate Intake (AI) - Tolerable Upper Intake Level (UL)
Estimated Average Requirements (EAR) - Recommended Dietary Allowance / Intake (RDA / RDI)
DRI / RDA Calcium & Magnesium
Best time to take Magnesium: Late day / bedtime.
With food (preferably), or withouth food.
To minimize the antagonism between Vitamin A + D, and to
provide an oil (fat) base for better absorption, Vitamin A may
be supplemented in the form of Halibut Liver Oil (A = 5000 IU,
D = 400 IU), or Cod Liver Oil (A = 1250+ IU, D = 100+ IU).
Therapeutic Range: 5,000 IU - 100,000 IU
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Updated: 15. Jan. 2012