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| DRI / RDA for Calcium & Magnesium + Vitamin A, D, K:
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| Dietary Reference Intake (DRI) is the latest term replacing daily dietary reference values such as:
| Adequate Intake (AI *), Nutrient Reference Value (NRV), Tolerable Upper Intake Level (UL), Estimated
| Average Requirements (EAR), 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 500 mg at a time.
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| 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, lithium,
| bismuth, chromium, zinc, sulfur, Vitamin A, Vitamin C,silicon / silica, manganese, Vitamin A, Vitamin B1,
| niacin / niacinamide, PABA, [magnesium, Vitamin D],Vitamin E, niacin / niacinamide, PABA, Vitamin K,
| protein, phytic acid, oxalic acid, lecithin, mineral oil,folate, choline, uric acid, alcohol, [calcium, Vit D],
| alcohol, insoluble fiber, caffeine,
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| * 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, anxiety,
| muscle / joint pains, muscle spasms / cramps, highinsomnia, nervousness, fatigue, muscle / joint pains,
| stomach acid, osteoporosis, seizures, birth defects,osteoporosis, seizures, high stomach acid, asthma,
| miscarriage, high blood pressure, irregular hearthigh blood pressure, PMS, depression, sweating,
| beat, cardiovascular disease, hemorrhagic stroke,muscle spasms / cramps, dysmenorrhea, angina,
| aneurysms, PMS, dysmenorrhea (painful periods),constipation, migraine / headaches,
| rickets, higher risk for some cancers,
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| 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, lowlow stomach acid, low blood pressure, depression,
| stomach acid, muscle / joint pains, depression,higher risk for several cancers, dry skin, diarrhea,
| fatigue, glaucoma, higher risk for several cancers,osteoporosis, joint / spinal degeneration, muscle
| osteoporosis, osteoarthritis, calcification, dry skin,muscle spasms / cramps, dehydration, fatigue,
| constipation,
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| Calcium Sources:Magnesium Sources:
| Dairy products, tofu, almonds, brazil nuts, salmon,Almonds, brazil nuts, soybeans, wheat germ, seeds,
| sardines, broccoli, collard greens, kale, cauliflower,wheat bran, millet, legumes, dark green vegetables,
| soybeans, seaweed / kelp, hard water, molasses,fruit, seafood, 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 400 mcg0-6 months400 IU or 10 mcg
| 6-12 months2,000 IU or 400 mcg6-12 months400 IU or 10 mcg
| 1-3 years2,000 IU or 400 mcg1-3 years400 IU or 10 mcg
| 4-6 years2,500 IU or 500 mcg4-6 years400 IU or 10 mcg
| 7-10 years3,500 IU or 700 mcg7-10 years400 IU or 10 mcg
| 11-18 years4,000 IU or 800 mcg11-18 years400 IU or 10 mcg
|
| 2010 Guidelines:
|
| 18+ years Males5,000 IU or 1,000 mcg18+ years Males 400 - 1,000 IU or 10 - 25 mcg
| 18+ years Females4,000 IU or 800 mcg18+ years Females400 - 1,000 IU or 10 - 25 mcg
| 50+ years M / F800 - 2,000 IU or 20 - 50 mcg
| pregnant / lactating4,000 IU or 800 mcgpregnant / lactatingup to 4,000 IU or 100 mcg
|
| 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:5,000 IU - 100,000 IUTherapeutic Range:400 IU - 100,000 IU
|
| Therapeutic Range for Beta carotene:10,000 IU - 100,000 IU (preferably from mixed carotenoids).
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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], lycopene,
| linoleic acid (CLA), [zinc, Vitamin E, alcohol],Ultraviolet light,
|
| Vitamin A Antagonists / Inhibitors:Vitamin D Antagonists / Inhibitors:
| Zinc, Vitamin D, Vitamin E, mineral oil, [iron],Calcium, strontium, Vitamin A, Vitamin K, cadmium,
| alcohol, light, heat, air,alcohol, mineral oil, light (Vitamin D2),
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| Low Levels / Deficiency - Symptoms and/or Risk Factors:
|
| Vitamin A:Vitamin D:
| Night blindness, eye disorders / blindness, weakRickets, osteomalacia, osteopenia, weak muscles,
| dental enamel, poor bone growth, dry / rough skin,muscle spasms / cramps, osteoporosis, bone pain,
| low resistance to infections, excessive mucous,hypocalemia (low blood calcium), some cancers,
| air-born allergies, bronchitis, bronchial asthma,some types of multiple sclerosis, psoriasis, higher
| acne, some cancers,overall mortality, cardiovascular disease,
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| 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), bone
| loss, bone pain, elevated blood sugar, liver damage,pain, osteoporosis, high blood pressure, weight loss,
| headaches, dizziness, double vision, bleeding gums,loss of appetite, nausea, abdominal pain, seizures,
| seizures, confusion, dry / peeling skin, hydrocephaly,retarded growth (physical & mental), skin erruptions,
| dry cough, asthma,kidney damage, headaches, constipation, allergies,
| tetany of muscles, may worsen symptoms of auto-
| Beta carotene: Carotenemia (orange skin color).immune diseases, increased risk for some cancers.
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| 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)
| MK4 = from animal sources (meat, eggs, dairy)
| MK7 = from fermented food or intestinal bacteria
| Vitamin K3(menadione, menadiol, menaquinone, menaphthone) = synthetic
|
| DRI (RDA):
| 0 - 12 months10 - 20 mcg
| 1 - 10 years15 - 60 mcg
| 11 - 18 years50 - 100 mcg
| 18 years +100 mcg+
|
| Therapeutic Range:100 mcg - 10 mg+
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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,
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| 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.
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| Vitamin K3 only:
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| 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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