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What is the daily requirement of Vitamin D and calcium by an elderly woman?

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Posted on Thu, 21 Jul 2016
Question: How much vitamin d, calcium snd magnesum should a very healthy 75 yr old woman take daily?
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Answered by Kathy Shattler (55 minutes later)
Brief Answer:
Welcome!

Detailed Answer:
So glad to have the opportunity to give you these guidelines as it is so important to get adequate levels of these nutrients that are so frequently low in our older population especially.

The 2011 Recommended Dietary Intake for Calcium for your age is 1,000 mg per day. Now recall, we are talking about the combination of the foods in your diet plus your supplement to total this amount. Calcium citrate and/or Calcium citrate malate are two of the most absorbable forms to take and you can take without regard to meals. If you decide to consume calcium carbonate, for optimal absorption you will want to take with a meal.

Vitamin D, which is low in almost everyone NOT on a supplement, the RDI has been established to be 800 IU in the form of vitamin D3 (not D2). Vitamin D is found in fatty fish, fortified milk/orange juice, beef liver, cheese and egg yolks.

The RDI for Magnesium is 320 mg/day. Magnesium is a relaxing mineral often used to calm restless legs, treat sore muscles, alleviate constipation, for maintaining strong bone structure, treats clogged arteries, osteoporosis and high blood pressure. Do NOT take magnesium oxide. It is not absorbed and passes out in your stool unchanged.

Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or "hard" water, is also a source of magnesium.

This is an excellent combination for you. Taking calcium often decreases magnesium in older folks but taking magnesium improves the body's utilization of calcium!

I hope I have answered your questions adequately. if you need to follow-up, feel free to do so, otherwise kindly rate and close this question.

Regards, XXXXXXX Shattler, MS,RDN
Above answer was peer-reviewed by : Dr. Arnab Banerjee
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Follow up: Kathy Shattler (1 hour later)
What would it be if I am concerned about osteoporios developing in the future due to my age and I want to be preventive?

I have never been hospitlized accept for childbirth and take no meds.

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Answered by Kathy Shattler (5 minutes later)
Brief Answer:
Hello again

Detailed Answer:
The above is sufficient for that purpose, particularly since you are on no medications that may increase your requirements.

Regular weight bearing activity will also help stave off osteoporosis.

Good luck and I wish more people were proactive about their health as you are.

Regards, XXXXXXX Shattler, MS,RDN
Above answer was peer-reviewed by : Dr. Priyanka G Raj
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Follow up: Kathy Shattler (1 hour later)
should I take D2 or D3?
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Answered by Kathy Shattler (4 minutes later)
Brief Answer:
D3 Clarification

Detailed Answer:
D3 is the most metabolically active form of the vitamin. That is the kind you wish to take.

Regards,
XXXXXXX Shattler, MS,RDN
Above answer was peer-reviewed by : Dr. Sonia Raina
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Answered by
Kathy
Kathy Shattler

Dietitian & Nutritionist

Practicing since :1985

Answered : 905 Questions

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What is the daily requirement of Vitamin D and calcium by an elderly woman?

Brief Answer: Welcome! Detailed Answer: So glad to have the opportunity to give you these guidelines as it is so important to get adequate levels of these nutrients that are so frequently low in our older population especially. The 2011 Recommended Dietary Intake for Calcium for your age is 1,000 mg per day. Now recall, we are talking about the combination of the foods in your diet plus your supplement to total this amount. Calcium citrate and/or Calcium citrate malate are two of the most absorbable forms to take and you can take without regard to meals. If you decide to consume calcium carbonate, for optimal absorption you will want to take with a meal. Vitamin D, which is low in almost everyone NOT on a supplement, the RDI has been established to be 800 IU in the form of vitamin D3 (not D2). Vitamin D is found in fatty fish, fortified milk/orange juice, beef liver, cheese and egg yolks. The RDI for Magnesium is 320 mg/day. Magnesium is a relaxing mineral often used to calm restless legs, treat sore muscles, alleviate constipation, for maintaining strong bone structure, treats clogged arteries, osteoporosis and high blood pressure. Do NOT take magnesium oxide. It is not absorbed and passes out in your stool unchanged. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or "hard" water, is also a source of magnesium. This is an excellent combination for you. Taking calcium often decreases magnesium in older folks but taking magnesium improves the body's utilization of calcium! I hope I have answered your questions adequately. if you need to follow-up, feel free to do so, otherwise kindly rate and close this question. Regards, XXXXXXX Shattler, MS,RDN