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Functions bones and teeth formation nerves and muscles function blood clotting activation of enzymes that convert food to energy Deficiency muscle cramps Children rickets (soft, deformed bones) poor growth in children Adults osteoporosis Good Sources Natural milk and dairy products dark-green, leafy vegetables bok choy, spinach, collard greens, mustard greens, turnup greens broccoli soybean products tofu garbanzo beans bean sprouts nuts almonds, chestnuts, filberts sunflower and sesame seeds fish (with tiny bone particles) canned salmon, sardines, or jack mackerel oysters kelp figs Food Quantity mg Sardines, Atlantic 3 oz 325 Milk, fat free 1 cup 301 Cheese 1 oz 204 Yogurt 8 oz 452 Bok choy, cooked 1 cup 330 Artificial bone meal brewer's yeast corn tortillas (lime added) Adequate Intakes (AI) Males and Females Adults 1000 mg 11-24 years 1200 mg 25 years. and older 800 mg Pregnant/Lactating females 1200 mg Children (1-10 yrs) 800 mg Infants 7 months to 1 year 600 mg birth-6 months 400 mg Sufficient data to set RDA are unavailable Varied values reflect different references Tolerable Upper Intake Levels (UL) Adults (19 to 50 yrs) 2500 mg Intakes above UL may lead to negative health consequences. Supplementation High intakes may cause constipation and increase risk of kidney stones and renal insufficiency.