Although severe calcium and vitamin D deficiencies are rare in the United States, many people do not get enough of these nutrients in their diets. These low-level deficiencies place them at higher risk of developing osteoporosis and other health problems, according to the Linus Pauling Institute.
Recommended Intake
For calcium, the adequate intake recommendations are 210 mg per day for infants up to 6 months old, 270 mg per day for infants from 7 to 12 months old, 500 mg per day for children 1 to 3 years old, 800 mg per day for children 4 to 8 years old, 1,300 mg per day for children 9 to 18 years old, 1,000 mg per day for adults between 19 and 50 years old and 1,200 mg per day for those over 50 years old.
The adequate intake recommendation for vitamin D is 200 IU for those up to the age of 50, 400 IU for those between 51 and 70 and 600 IU per day for those over 70 years old.
Dietary Sources
Most people get their calcium from dairy products, such as milk, yogurt and cheese. Broccoli, Chinese cabbage and kale are non-dairy sources of calcium, and there are also calcium-fortified food products available.
Fish, cheese, egg yolks and mushrooms contain vitamin D, and many foods are fortified with this vitamin, including milk, many breakfast cereals and some juices, margarines and yogurts.
Deficiency Symptoms
Symptoms of calcium deficiency include abnormal heart rhythms, convulsions, muscle spasms, numb or tingling fingers, lethargy and poor appetite, according to the Office of Dietary Supplements.
Vitamin D deficiency is called rickets in children and osteomalacia in adults. Signs of this deficiency include bone pain, skeletal deformities, dental deformities, impaired growth resulting in short stature, increased bone fractures and muscle cramps.
Groups at Risk
Women who are of childbearing age whose menstrual periods have stopped, those who are lactose intolerant, postmenopausal women and vegetarians have a higher risk of calcium deficiency.
Persons at higher risk of vitamin D deficiency include those who are elderly or obese, those who cover up their skin in the sun or have dark skin, those with inflammatory bowel disease or conditions that impair fat absorption, and exclusively breastfed babies.
Considerations
Vitamin D deficiency can lead to calcium deficiency as vitamin D is important for calcium absorption. Many supplements contain both calcium and vitamin D because of this relationship.
Too much calcium or vitamin D can be dangerous. Stick within the tolerable upper intake limits to avoid risk of toxicity.
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