Calcium & Magnesium DRI-RDA, overdose, negative side effects & toxicity

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From a silent sister . . .

If you have any questions about Magnesium toxcity, I'd suggest contacting Dr. Mansmann at www.magnesiumresearchlab.com

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DRI / RDACalcium & MagnesiumVitamin A, D, K

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DRI / RDA for Calcium & Magnesium + Vitamin A, D, K: Page 2

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Dietary Reference Intake (DRI) is the latest term replacing daily dietary reference values such as

Adequate Intake (AI), Tolerable Upper Intake Level (UL), Estimated Average Requirements (EAR),

Nutrient Reference Value (NRV), and Recommended Dietary Allowance / Intake (RDA / RDI).

Calcium:Magnesium:

DRI (RDA):DRI (RDA):

0-6 months300mg0-6 months50mg

6-12 months500mg6-12 months70mg

1-10 years600mg - 800mg1-10 years150-250mg

11-18 years800mg - 1000mg11-18 years300-400mg

18 years +800mg - 1500mg18 years +300-400mg

pregnant / lactating+ 400mgpregnant / lactating+ 150mg

Therapeutic Range:250mg - 5000mg+Therapeutic Range:50mg - 2500mg+

For best absorption, calcium supplements should be taken with food, and doses should not exceed

500mg at a time.

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Cellular / Intracellular Attributes and Interactions:

Calcium Synergists:Magnesium Synergists:

Copper, potassium, boron, strontium, sodium, CoQ10,Chromium, zinc, boron, CoQ10, Vitamin B2,

titanium, Vitamin B5, Vitamin K, [Magnesium, Vit D],Vitamin B6, [calcium, Vit D], insoluble fiber,

Calcium Antagonists / Inhibitors: *Magnesium Antagonists / Inhibitors:

Phosphorus, iron, manganese, germanium, chloride,Sodium, potassium, iron, selenium, copper,

bismuth, chromium, zinc, sulfur, Vitamin A, Vitamin C,lithium, silicon / silica, manganese, Vitamin A,

niacin / niacinamide, PABA, [magnesium, Vitamin D],Vitamin B1, Vitamin E, niacin / niacinamide,

protein, phytic acid, oxalic acid, lecithin, mineral oil,PABA, Vitamin K, folate, choline, uric acid,

alcohol, insoluble fiber, caffeine,alcohol, [calcium, Vitamin D],

* Most of the above are dose-dependent. They are co-factors at normal levels, and antagonists at

higher levels.

Low Levels / Deficiency - Symptoms and/or Risk Factors:

Calcium:Magnesium:

Insomnia, anxiety, nervousness, depression, fatigue,Irregular heart beat, cardiovascular disease,

muscle / joint pains, muscle spasms / cramps, highinsomnia, anxiety, nervousness, seizures,

stomach acid, osteoporosis, seizures, birth defects,fatigue, muscle / joint pains, osteoporosis,

miscarriage, high blood pressure, irregular hearthigh stomach acid, high blood pressure, PMS,

beat, cardiovascular disease, hemorrhagic stroke,depression, asthma, muscle spasms / cramps,

aneurysms, PMS, dysmenorrhea (painful periods),sweating, dysmenorrhea, constipation, angina,

rickets, higher risk for some cancers,migraine / headaches, depression,

High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:

Calcium:Magnesium:

Arteriosclerosis, cardiovascular disease, ischemicCardiovascular disease, muscle / joint pains,

heart disease and stroke, high blood pressure, lowdry skin, low stomach acid, low blood pressure,

stomach acid, muscle / joint pains, depression,depression, fatigue, higher risk for several

fatigue, glaucoma, higher risk for several cancers,cancers, diarrhea, osteoporosis, joint / spinal

osteoporosis, osteoarthritis, calcification, dry skin,degeneration, dehydration, muscle spasms /

constipation, cramps,

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Calcium Sources:Magnesium Sources:

Dairy products, tofu, almonds, brazil nuts, salmon,Almonds, brazil nuts, soybeans, wheat germ,

sardines, broccoli, collard greens, kale, cauliflower,seeds, wheat bran, millet, seafood, legumes,

soybeans, seaweed / kelp, hard water, molasses,dark green vegetables, fruit, hard water. ¤

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Vitamin A (Retinol):Vitamin D (Calciferol):

Vitamin A2 (3,4-dehydro-retinol),Vitamin D2 from plants (Ergocalciferol)

Vitamin A3 (3-hydroxy-retinol)Vitamin D3 from animals (Cholecalciferol)

DRI (RDA):DRI (RDA):

0-6 months2,000 IU or 400mcg0-6 months400 IU or 10mcg

6-12 months2,000 IU or 400mcg6-12 months400 IU or 10mcg

1-3 years2,000 IU or 400mcg1-3 years400 IU or 10mcg

4-6 years2,500 IU or 500mcg4-6 years400 IU or 10mcg

7-10 years3,500 IU or 700mcg7-10 years400 IU or 10mcg

11-18 years4,000 IU or 800mcg11-18 years400 IU or 10mcg

18+ years Males5,000 IU or 1,000mcg18+ years Males300 IU or 7.5mcg

18+ years Females4,000 IU or 800mcg18+ years Females300 IU or 7.5mcg

50+ years Males / Females400 IU or 10mcg

pregnant / lactating4,000 IU or 800mcgpregnant / lactating+200 IU or 5mcg

Therapeutic Range:5,000 IU - 100,000 IUTherapeutic Range:400 IU - 100,000 IU

Therapeutic Range for Beta carotene:10,000 IU - 100,000 IU

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Cellular / Intracellular Attributes and Interactions:

Vitamin A Synergists:Vitamin D Synergists:

Iron, manganese, Vitamin C, fats, conjugatedVitamin C, Vitamin E, boron, [selenium],

linoleic acid (CLA), [zinc, Vitamin E, alcohol],lycopene, UV light,

Vitamin A Antagonists / Inhibitors:Vitamin D Antagonists / Inhibitors:

Zinc, Vitamin D, Vitamin E, mineral oil, [iron],Calcium, strontium, Vitamin A, Vitamin K,alcohol, light, heat, air,cadmium, alcohol, mineral oil, light (Vit D2),

Low Levels / Deficiency - Symptoms and/or Risk Factors:

Vitamin A:Vitamin D:

Night blindness, eye disorders / blindness, weakRickets, osteomalacia, osteopenia, bone pain,

dental enamel, poor bone growth, dry / rough skin,osteoporosis, weak muscles, spasms, cramps,

low resistance to infections, excessive mucous,hypocalemia (low blood calcium), some types

air-born allergies, bronchitis, bronchial asthma,of multiple sclerosis, psoriasis, some cancers,

acne, some cancers,

High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:

Vitamin A:Vitamin D:

Birth defects (over 8,000 IU / day) osteoporosis, hairCalcification of soft tissue (arteriosclerosis),

loss, bone pain, elevated blood sugar, liver damage,bone pain, osteoporosis, high blood pressure,

headaches, dizziness, double vision, bleeding gums,loss of appetite, abdominal pain, weight loss,

seizures, confusion, dry / peeling skin, hydrocephaly,nausea, seizures, retarded growth (physical +dry cough, asthma,mental), kidney damage, tetany of muscle, skin

erruptions, cough, headaches,

Beta carotene: Carotenemia (orange skin color).

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Vitamin A Sources:Vitamin D Sources:

Fish liver oils, liver, eggs, dairy products,Fish liver oils, seafood, fortified dairy products,

Beta carotene Sources: Carrots, broccoli, apricots, sweet potatoes, watermelon, pumpkin, kohlrabi.

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Vitamin K:

Vitamin K1 (phylloquinone, phytonadione) = from plants sources

Vitamin K2 (menaquinone, menatetrenone) = made by intestinal bacteria

Vitamin K3 (menadione, menadiol, menaquinone, menaphthone) = synthetic

DRI (RDA):

0-12 months10-20mcg

1-10 years15-60mcg

11-18 years50-100mcg

18 years +100mcg+

Therapeutic Range:100mcg - 10mg+

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Cellular / Intracellular Attributes and Interactions:

Vitamin K Synergists:Vitamin K Antagonists:

Calcium, copper, Vitamin B5, Vitamin D,Vitamin A, Vit E, mineral oil, oxalates, alcohol,[(Bio)flavonoids],blood thinners / anticoagulants (coumadin),

Antibiotics - by killing intestinal bacteria,

Low Levels / Deficiency - Symptoms and/or Risk Factors:

Bleeding, abnormal / prolonged blood clotting time, bruising, osteoporosis, cardiovascular disease,

stroke, calcification, behavioral problems, failure to grow and develop normally in infants

Vitamin K3 only:

High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors:

Liver impairment / damage, hemolytic anemia, stomach upset, skin rash, brain damage in infants.

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Vitamin K Sources:

Green tea, kale, collards, spinach, cauliflower, cabbage, alfalfa, soybeans, tomatoes, oats, liver, egg

yolk, meat, fish liver oils, blackstrap molasses. Vitamin K is also made by bacteria in the intestines. ¤

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General recommendations for nutritional supplementation: To avoid stomach problems and promote

better tolerance, supplements should always be taken earlier, or in the middle of a larger meal. When

taken on an empty stomach or after a meal, there is a greater risk of some tablets causing irritation, oreventually erosion of the esophageal sphincter, resulting in Gastroesophageal Reflux Disease (GERD).

It is also advisable not to lie down immediately after taking any pills.

When taking a very large daily amount of a single nutrient, it is better to split it up into smaller doses to

not interfere with the absorption of other nutrients in food, or nutrients supplemented at lower amounts.

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Copyright © 2000-2008 Roth DRI / RDA of Calcium & Magnesium + Vitamin A / D / K