Calcium and Vitamin D

Daily Recommended Calcium Intake

Life Stage Group	Calcium (mg/d)*	Vitamin D (IU/d)**
Infants
0-6 mo	210	400
7-12 mo	270	400
Children
1-3 yr	500	400
4-8 yr	800	400
Males
9-13 yr	1300	400
14-18 yr	1300	400
Females
9-13 yr	1300	400
14-18 yr	1300	400
Pregnancy
	1300	400
Lactation
	1300	400

* These levels represent Adequate Intakes (AI's). Sources: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride, 1997 by The National Academy of Sciences. Vitamin D recommendations from AAP revised guidelines on vitamin D supplements in infants, children, and adolescents, 2008.
** Vitamin D converted from Cholecalciferol. 1 mcg cholecalciferol= 40 IU Vitamin D

Calcium Counter
Estimate you or your child's daily intake of calcium:
Glass of Milk (8oz)	________x 300 mg =	_______mg
Servings of Yogurt (8 oz)	________x 300 mg =	_______mg
Ounces of Cheese	________x 200 mg =	_______mg
Orange Juice with Calcium (8oz)	________x 300 mg =	_______mg
General Diet, excluding sources above	=	_______250 mg
Additional Calcium Supplements	=	_______ mg
Your Daily Elemental Calcium Intake	=	_______ mg

Type/Brand Name Calcium and Vitamin D Supplements	Elemental Calcium (mg) and IU of Vitamin D
Calcium Carbonate
Tums/Tums EX	200 or 300
Tums Ultra/Tums 500	400 or 500
Alka Mints	340
Caltrate 600	600
Caltrate 600 +D	600mg/400 IU Vit D
Os-Cal 500	500
Os-Cal D	500 mg/200 IU Vit D
Viactiv	500 mg/100 IU Vit D
Calcium Chews	500 mg
Calcium Citrate
Citracal	200
Citracal Liquitab	500
Citracal	315 mg/200 IU Vit D

Serving Size	Food	Amount of Calcium
1 cup	Yogurt plain, low fat	415
1 cup	Yogurt, fruit, low fat	314
1 cup	Skim milk	302
1 cup	2% milk	291
1 oz	Swiss cheese	272
1 oz	Cheddar cheese	204
1 oz	Colby cheese	194
1 oz	American cheese	174
1 cup	Cottage cheese	155
1	English muffin	103
1 cup	Sardines, in oil, drained	351
3 oz	Perch cooked	117
1 cup	Tofu	260
1 1/2 cup	Chef Salad	235
1	Taco	221
1 large	Plain hamburger w/bun	74
1 cup	Almonds	332
1 cup	Collards, cooked	357
1 cup	Broccoli, cooked	94
1 cup	Kidney beans, canned	69
10 fl. oz	Vanilla shake	344
1 cup	Vanilla ice cream	344
5 oz.	Tapioca pudding	119