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

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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

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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

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