Parent Information

Calcium

Calcium & Vitamin D intake in childhood and adolescence is very important to help prevent future osteoporosis.

Recommended Daily Allowance of Calcium

0-6 months 400 mg
6-12 months 600 mg
1-8 years 800 mg
9-18 years 1200 mg
>18 years 800 mg


Dietary Sources of Calcium

milk, 1 cup 300 mg
soy milk calcium-fortified, 1 cup 200 to 400 mg
sour cream, cultured, ½ cup 125 mg
o.j. with calcium, 1 cup (8 oz) 300 mg
plain yogurt, 1 cup (8 oz) 415 mg
swiss cheese, 1 oz 270 mg
mozzarella cheese, 1 oz 200 mg
cheddar cheese, 1 oz 205 mg
american cheese, 1 oz 175 mg
cottage cheese, 1 cup 100 mg
instant farina, 1 cup 100 mg
almonds, 3½ oz 255 mg
sardines, canned (5 small fish) 250 mg
salmon, 4 oz 300 mg
broccoli, 1 cup 130 mg
spinach, 1 cup cooked 240 mg
sunflower seeds (3½ oz) 120 mg
chickpeas, ½ cup 100 mg
baked beans, ½ cup 65 mg
orange, 1 large 95 mg
tofu, regular ½ cup 120 mg
cereal, calcium fortified 1 cup 200 mg - 1000 mg
oatmeal, instant 1 package 125 mg
bread, calcium fortified, 1 slice 150 - 200 mg
tortillas, corn - 2 medium 85 mg


The recommended daily dose of Vitamin D is 400 IU/day.  There is approximately 100 IU of Vitamin D in a glass of milk.

We recommend the following:

Viactiv Calcium + D soft chews – 500 mg of calcium with 500 IU of Vitamin D

Caltrate soft chews 600 + D – 600 mg of calcium with 400 IU of Vitamin D

Oscal 500 + extra Vitamin D (chewable) – 500 mg of calcium with 400 IU of Vitamin D

Oscal 500 + D caplets – 500 mg of calcium with 200 IU of Vitamin D


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