Banner
   

Index 3: Vitamin and Mineral RDA Table

1.This index shows the RDA for al vitamins and minerals for both men and women. The RDA is a guide for normal bodily function, but for some there are other recommendations for optimum health. We therefore also give our recommended amount for adults, those over 50 where recommendations differ, and women who are pregnant or breastfeeding. These recommendations are in line with those give by the Linus Pauling Institute, a world leader in micronutrient research. Special dietary requirements or exercise may also affect the amount required each day for some of them.

2.The RDA is generally set to prevent deficiency, however some may require more for optimal health benefits. Vitamins C, D and E have higher recommendations, so consult the section on each in this guide.

3.Taking a supplement containing half of the RDA for each is recommended in most cases, though consumption should never be beyond the tolerable upper limit set out in this guide. The following nutrients need to be considered to avoid possible toxic effects: Vitamin A, C, Iron, Manganese, Salt, and Fluoride. Vitamin B3 and Calcium are at risk only from supplementation, and not from dietary sources.

4.Supplements should be obtained from natural sources in most cases.

For a more information on each of the nutrients, click on the nutrient name in the table, or for a more in-depth look at each of the nutrients, visit the following website:

http://lpi.oregonstate.edu/infocenter/

RDA=Recommended Dietary Allowance                

AI=Adequate Intake

IU=International Unit

Vitamin/ Mineral

RDA/day (Men)

RDA/day  (Women)

TFB.com  Recommendation

50 +

Pregnancy

Breast Feeding

Vitamin A

900mcg/ 3,000 IU

700mcg/     2,333IU

3,000 IU(m)  2,333 IU(f) --- 770mcg/ 2,567 IU 1300mcg/ 4,333 IU

Vitamin B1

1.2 mg

1.1  mg

1.2 mg(m) 1.1mg(f)

--- 1.4  mg 1.4  mg

(Thiamine)

Vitamin B2

1.3mg

1.1 mg 

1.3mg(m) 1.1 mg(f)

--- 1.4 mg  1.6 mg 

(Riboflavin)

Vitamin B3

16mg

14 mg

16mg(m) 14 mg(f) --- 18mg 17mg

(Niacin)

Vitamin B5

AI = 5mg

AI = 5 mg

5 mg --- 6 mg 7 mg

(Pantothenic Acid)

       

Vitamin B6

1.3 mg

1.3 mg

1.3 mg

1.7 mg(m) 1.5mg(f)

1.9 mg

2.0 mg

(Pyridoxine)

Vitamin B12

2.4 mcg

2.4 mcg

2.4 mcg 2.4 mcg (supp.) 2.6 mcg 2.8 mcg

Vitamin C

90mg smokers  125 mg

75mg smokers 110 mg

400mg --- 400mg

 

400mg

 

(Ascorbic Acid)

Vitamin D

AI = 5mcg/ 200IU

AI = 5mcg/ 200IU

10mcg/400 IU --- 10mcg/ 400IU 10mcg/ 400IU

Vitamin E

15 mg/ 22.5IU

15 mg/ 22.5IU

200 mg

---

200 mg

200 mg

Vitamin H (Biotin)

AI = 30 mcg

AI = 30mcg

30 mcg

---

30 mcg

35 mcg

 

       

Vitamin K

AI = 120mcg

AI = 90mcg

120mcg(m) 90mcg(f) 250mcg 90mcg 90mcg

Vitamin M

400 mcg

400 mcg

400 mcg

---

600 mcg

500 mcg

(Folic Acid)

Calcium (Ca)

AI = 1,000 mg

AI = 1,000 mg

1,000 mg 1,200 mg 1,000 mg 1,000 mg

Chromium (Cr)

AI = 35 mcg

AI = 25 mcg

35 mcg(m)   25mcg(f) 30mcg(m) 20mcg(f) 30 mcg 45 mcg

Copper (Cu)

900 mcg

900 mcg

900 mcg

---

1000 mcg

1300 mcg

Fluoride (F)

AI = 4 mg

AI = 3 mg

4 mg (m) 3 mg(f) --- 3 mg 3 mg

Iodine (I2)

150 mcg

150 mcg

150 mcg

---

220 mcg

290 mcg

Iron (Fe)

8 mg

18 mg

8 mg(m)18 mg(f) 8mg(m&f) 27 mg 9 mg

Vegetarians

14 mg

33 mg

14 mg(m)33 mg(f) 14mg(m&f)    

Magnesium (Mg)

400 mg

 310 mg

400 mg(m)/310 mg(f) 420m(m) 320mg(f) 350mg 310 mg

Manganese (Mn)

AI = 2.3 mg

AI = 1.8 mg

2.3 mg(m)1.8mg(f)

--- 2.0mg 2.6 mg

Molybdenum (Mo)

45 mcg

45 mcg

45 mcg

---

50 mcg

50 mcg

Phosphorus (P)

700 mg

700 mg

700 mg

---

700 mg

700 mg

Potassium (K)

AI = 4.7 g

AI = 4.7 g

4.7 g --- 4.7 g 5.1 g

Selenium (Se)

55 mcg

55 mcg

55 mcg

---

60 mcg

70 mcg

Sodium (Na)

AI = 1.5 g

AI = 1.5 g

1.5 g 1.3 g 1.5 g 1.5 g

Sodium Chloride (salt)

AI = 3.8 g

AI = 3.8 g

3.3 g 3.0 g 3.8 g 3.8 g

Zinc (Zn)

11 mg

8mg

11 mg(m) 8mg(f)

--- 11mg 12mg