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Functions formation of bones and teeth helps form membranes and genetic material activation of enzymes that convert food to energy maintenance of body's proper acid/base balance nerve/muscle function Deficiency deficiency is rare muscular weakness pain in bones loss of appetite Good Sources Natural milk and dairy products egg yolks meat, poultry, and fish whole grains beans, peas, soybeans nuts, seeds green and root vegetables fruits nearly all foods Food Quantity mg Scallops 6 medium 200 Milk, non-fat 1 cup 250 Trout, broiled 3 oz 260 Cottage cheese, low fat 1 cup 340 Sunflower seeds, hulled 1 oz 240 Artificial brewer's yeast wheat bran wheat germ Recommended Daily Allowances (RDA) Males and Females Adults 700 mg 25-51 yrs. 800 mg 11-24 yrs. 1,200 mg Pregnant/Lactating females 1,200 g Children (1-10 yrs) 800 mg Infants 7 mths-1 yr 500 mg birth-6 mths 300 mg Varied values reflect different references Tolerable Upper Intake Levels (UL) Adults (19 to 50 yrs) 4,000 mg Intakes above UL may lead to negative health consequences. Supplementation Not recommended. Deficiencies in developed countries are virtually unknown. Excessive intake may lower blood calcium level.