Functions
- bones and teeth formation
- nerves and muscles function
- blood clotting
- activation of enzymes that convert food to energy
Deficiency
- muscle cramps
- Children
- rickets (soft, deformed bones)
- poor growth in children
- Adults
- osteoporosis
Good Sources
Natural
- milk and dairy products
- dark-green, leafy vegetables
- bok choy, spinach, collard greens, mustard greens, turnip greens
- broccoli
- soybean products
- tofu
- garbanzo beans
- bean sprouts
- nuts
- almonds, chestnuts, filberts
- sunflower and sesame seeds
- fish (with tiny bone particles)
- canned salmon, sardines, or jack mackerel
- oysters
- kelp
- figs
| Food | Quantity | mg |
|---|---|---|
| Sardines, Atlantic | 3 oz | 325 |
| Milk, fat free | 1 cup | 301 |
| Cheese | 1 oz | 204 |
| Yogurt | 8 oz | 452 |
| Bok choy, cooked | 1 cup | 330 |
Artificial
- bone meal
- brewer's yeast
- corn tortillas (lime added)
Adequate Intakes (AI)
- Males and Females
- Adults
- 1000 mg
- 11-24 years
- 1200 mg
- 25 years. and older
- 800 mg
- Adults
- Pregnant/Lactating females
- 1200 mg
- Children (1-10 yrs)
- 800 mg
- Infants
- 7 months to 1 year
- 600 mg
- birth-6 months
- 400 mg
- 7 months to 1 year
- Sufficient data to set RDA are unavailable
- Varied values reflect different references
Tolerable Upper Intake Levels (UL)
- Adults (19 to 50 yrs)
- 2500 mg
Intakes above UL may lead to negative health consequences.
Supplementation
- High intakes may cause constipation and increase risk of kidney stones and renal insufficiency.
