Frequently Asked Questions

What is Calcium?

Calcium is the most abundant mineral in the body. Over 99% of the body's calcium supply is found in the bones and teeth where it supports their structure. Calcium is also important for proper muscle function, nerve transmission, and hormonal secretion.


Reference:
https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html


What are the Recommended Daily Doses for Calcium?



The DRIs for calcium

Age Group

Recommended Dietary Allowance
(RDA) per day
Tolerable Upper Intake Level
(UL) per day
Infants 0-6 months200 mg1000 mg
Infants 7-12 months260 mg1500 mg
Children 1-3 years700 mg2500 mg
Children 4-8 years1000 mg2500 mg
Children 9-18 years1300 mg3000 mg
Adults 19-50 years1000 mg2500 mg
Adults 51-70 years
Men
Women

1000 mg
1200 mg

2000 mg
2000 mg
Adults > 70 years1200 mg2000 mg
Pregnancy & Lactation
14-18 years
19-50 years

1300 mg
1000 mg

3000 mg
2500 mg

* Adequate Intake rather than Recommended Dietary Allowance.





Reference:
https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html


What is Vitamin D?



Vitamin D, the “sunshine vitamin,” is produced when the sun’s rays interact with our skin. It helps build stronger bones by increasing the absorption of calcium. It also improves the function of muscles, which can improve your balance and decrease the likelihood of falling and suffering a fracture.

In Canada, we don’t get as much sun as we need to produce adequate vitamin D. Further, the skin’s ability to make vitamin D decreases as we age. There are also very few food sources of vitamin D, making it nearly impossible for adults to get sufficient vitamin D from diet alone. Therefore, Osteoporosis Canada recommends routine vitamin D supplementation for Canadian adults year-round.

The best supplement to purchase is vitamin D3 (cholecalciferol). While most multivitamins or calcium supplements contain some vitamin D, the amounts can vary, so it’s important to read the label carefully to ensure you are getting the amounts you need. If you aren’t sure about the amounts in the supplements you are taking, please check with your pharmacist.

Adding vitamin D enhanced foods to your diet is another great way to increase intake of vitamin D. In Canada, vitamin D fortification is mandated for margarine, infant formula, formulated liquid diets, cow’s milk and substitutes, egg products, foods for use on a very low energy diet, meal replacements and nutritional supplements. Fortification is voluntary for butter substitutes, condensed milk, goat’s milk and goat’s milk powder.


Reference:
https://osteoporosis.ca/vitamin-d/


What are the DRIs for Vitamin D?



The DRIs for calcium

Age Group

Recommended Dietary Allowance
(RDA) per day
Tolerable Upper Intake Level
(UL) per day
Infants 0-6 months400 IU (10 mcg)1000 IU (25 mcg)
Infants 7-12 months400 IU (10 mcg)1500 IU (38 mcg)
Children 1-3 years600 IU (15 mcg)2500 IU (63 mcg)
Children 4-8 years600 IU (15 mcg)3000 IU (75 mcg)
Children & Adults 9-70 years600 IU (15 mcg)4000 IU (100 mcg)
Adults > 70 years800 IU (20 mcg)4000 IU (100 mcg)
Pregnancy & Lactation600 IU (15 mcg)4000 IU (100 mcg)

* Adequate Intake rather than Recommended Dietary Allowance.





Reference:
https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html


What are DRIs?



Dietary Reference Intakes (DRIs) are recommendations for nutrient intakes. They are a comprehensive set of nutrient reference values for healthy populations established by Canadian and American scientists through a review process overseen by the Institute of Medicine (IOM) of the National Academies, which is an independent, nongovernmental body in the United States.

Values for vitamin D, calcium, and other nutrients are set through the DRI process.


Reference:
https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html#a1