Our changing need for vitamin D and calcium through the life span:

Infancy
The greatest risk for rickets exists during the first two years of life. Canadian experts recommend that babies who are entirely breast-fed be given 400 IU of vitamin D daily, year-round. Infants given fortified formulas may require supplementation (400 IU/day) only during the winter months⁽⁸⁾.

Childhood and early adolescence
Young teenagers develop about a third of their bone mass during these years, so vitamin D intake is critical. Yet studies suggest many children have insufficient serum concentrations of both vitamin D and calcium⁽⁹⁾.

Pregnant and nursing mothers
A mother's nutritional status can affect that of her child both during pregnancy, and for those who breast-feed, after delivery. The concentration of vitamin D in human milk has been reported to be as low as 20 IU/L, but levels vary considerably and could reach 400 IU in mothers who receive adequate vitamin D. (10)

Menopausal women
Because the female hormone estrogen plays an important role in slowing the rate of bone loss, osteoporosis risk increases significantly as estrogen levels decline. This applies to women of any age whose estrogen production is decreased. Ensuring adequate intake of calcium and vitamin D, often through supplementation, can help prevent bone loss, especially in combination with other therapies for osteoporosis.

People over 50 years of age
As we age, the skin and often the kidneys become less efficient at synthesizing vitamin D. It has been noted that 80% of people over age 80 have an inadequate intake of vitamin D and of calcium. It's never too late to take action to promote and preserve your bone health.

How much vitamin D and calcium do I need?

Even with "normal" calcium intake, calcium levels may be affected by absorption and excretion. A diet high in salt, protein, or caffeine increases urinary excretion of calcium, while excessive consumption of fibre reduces your body's ability to absorb calcium.

Age	Calcium Daily Intake	Vitamin D Daily Intake
1 to 3 yrs (boys and girls)	500 mg	200 IU
4 to 8 yrs (boys and girls)	800 mg	200 IU
9 to 18 yrs (boys and girls)	1300 mg	200 IU
19 to 50 yrs (men and women)	1,000 mg	200 IU
51 to 70 yrs (men and women)	1,200 mg	400 IU
71 yrs and over	1200-1500 mg	600 IU
Pregnancy and lactation (19+)	1000 mg	400 IU

^{Note: The current upper level for vitamin D, which is unlikely to cause adverse reactions, is set at 2000 IU/day.}