A Guide to Vitamin D & Calcium

Getting enough Vitamin D and Calcium is extremely important for our health, especially our bones and teeth. The average adult over 18 should be consuming between 1,000mg – 2,000mg of calcium per day and 2,000 IU of vitamin D daily. Children and teens should intake 400 IU of vitamin D per day as well, especially if they’re not drinking milk that has vitamin D in it already.

What happens if you’re allergic to milk or are lactose intolerant? Here is a guide to help ensure that you get the right about of vitamin D and calcium per day whether or not you can consume dairy products.

  • MILK (Cow’s)
    • 1 Cup 1%
      • 30% Calcium
      • 0 Vitamin D
  • 1 Cup 2%
    • 29% Calcium
    • 0% Vitamin D
  • 1 Cup Whole
    • 27% Calcium
    • 31% Vitamin D
  • SOY MILK (Silk)
    • 1 Cup Regular Unsweetened
      • 29% Calcium
      • 0% Vitamin D
  • ALMOND MILK (Silk)
    • 1 Cup Unsweetened Original
      • 45% Calcium
      • 25% Vitamin D
  • ALMOND MILK (Generic)
    • 2% Calcium
    • 0% Vitamin D
    • 3% Calcium
    • 0% Vitamin D
  • MILK (Goat’s)
    • 33% Calcium
    • 0% Vitamin D

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The clear winner out of the above listed is Almond Milk as it is the only one with significant amounts of calcium and vitamin D. However, most milk these days that is sold in the supermarket fortified with extra calcium and vitamin D to help make sure that everyone is getting the maximum daily amount. When choosing milk, always be careful to read the nutritional facts carefully. Some milk contains too much sugar and added flavor and is as unhealthy as soda. Also remember that milk is only one of the many places where you can get your daily calcium and vitamin D dosage so if you’re constantly eating vitamin D and calcium fortified products, don’t overdo it and consume too much! Just like anything else, moderation is important to keep your body balanced and your teeth healthy.

Dr. Lorraine Burio of Candlewood Dental Care has been treating patients in the New Fairfield, CT area for over twenty-five years. If you have any questions call us at 203-746-1200 or make an appointment here.