Calcium Vitamins

What It Dose

Necessary for the growth and maintenance of bones, teeth and healthy gums; maintains normal blood pressure normal; may reduce risk of heart disease; enables muscles, including the heart, to contract; is essential for normal blood clotting; needed or proper nerve impulse transmission; maintains connective tissue; helps prevent rickets and osteoporosis.

Minimum Recommended Daily Allowance

800 mg.

Food Sources

Asparagus, cruciferous vegetables,dairy products, dark leafy vegetables, figs, legumes,nuts, oats, prunes,salmon with bones, sardines with bones, seeds, soybeans, tofu.

Toxic Dosage

Daily intake of 2000mg or more can lead to constipation, calcium deposits in the soft tissue, urinary tract infections, and possible interference with the body's absorption of zinc.

Enemies

Alcohol, caffeine, excessive sugar intake, high-protein diet, high sodium intake, inadequate levels of Vitamin D, soft drinks containing phosphorous.

Deficiency Symptoms

Aching joints, brittle nails, eczema, elevated blood cholesterol, heat palpitations, hypertension, insomnia,muscle cramps, nervousness, pallor, tooth decay.

Vitamin D Supplement : Calcium Plus Vitamin D

What It Doses

Helps the body utilize calcium and phosphorus; promotes normal development of bones and teeth; assists in thyroid function; maintains normal blood clotting; helps regulate heartbeat, nerve function, and muscle contraction.

Minimum Recommended Daily Allowance

5 µg

Food Sources

Dandelion greens, dairy products, eggs,fatty saltwater fish, parsley, sweet potatoes, vegetable oils.

Toxic Dosage

Daily does higher than 20 µg can lead to raised blood calcium levels and calcium deposits of the heart,liver, and kidney.

Enemies

Antacids, cholesterol-lowering drugs, cortisone drugs.

Deficiency Symptoms

The body naturally manufactures about 200IU of vitamin D when exposed to ten minutes of ultraviolet light, making deficiency rare. Symptoms include bone weakening, diarrhoea, insomnia, muscle twitches, vision disturbances, Severe deficiency can lead to rickets, a disease that results in bone defects such as bowlegs and knock-knees.