Recommended Daily Intake of Vitamins and Minerals for Adults
| Vitamin (Common Names) | Recommended Dietary Allowance (RDA) or Daily Adequate Intake (AI)* | Upper Limit | |
| Women | Men | ||
| Vitamin A (preformed = retinol; beta-carotene can be converted to Vitamin A) | 700 micrograms (2,333 IU) | 900 micrograms (3,000 IU) | 3,000 micrograms (about 10,000 IU) |
| Thiamin (vitamin B1) | 1.1 milligrams | 1.2 milligrams | Not known |
| Riboflavin (vitamin B2) | 1.1 milligrams | 1.3 milligrams | Not known |
| Niacin (vitamin B3; nicotinic acid) | 14 milligrams | 16 milligrams | 35 milligrams |
| Pantothenic Acid (vitamin B5) | 5 milligrams* | 5 milligrams* | Not known |
| Vitamin B6 (pyridoxal, pyridoxine, pyridoxamine) | Ages 19-50: 1.3 milligrams
Ages 51+: 1.5 milligrams |
Ages 19-50: 1.3 milligrams
Ages 51+: 1.7 milligrams |
100 milligrams |
| Biotin (vitamin B7) | 30 micrograms* | 30 micrograms* | Not known |
| Folate (Folic acid; vitamin B9) | 400 micrograms | 400 micrograms | 1,000 micrograms |
| Vitamin B12 | 2.4 micrograms | 2.4 micrograms | Not known |
| Vitamin C | 75 milligrams*
(Smokers add 35 milligrams) |
90 milligrams*
(Smokers add 35 milligrams) |
2,000 milligrams |
| Choline | 425 milligrams* | 550 milligrams* | 3,500 milligrams |
| Vitamin D (calciferol) | Ages 19-50: 15 micrograms (600 IU)
Ages 51-70: 15 micrograms (600 IU) Ages 71+: 20 micrograms (800 IU) |
Ages 19-50: 15 micrograms (600 IU)
Ages 51-70: 15 micrograms (600 IU) Ages 71+: 20 micrograms (800 IU) |
100 micrograms (4,000 IU) |
| Vitamin E (alpha-tocopherol) | 15 milligrams | 15 milligrams | 1,000 milligrams |
| Vitamin K (phylloquinone, menadione) | 90 micrograms* | 120 micrograms* | Not known |
| Mineral | Recommended Dietary Allowance (RDA) or Daily Adequate Intake (AI)* | Upper Limit | |
| Women | Men | ||
| Calcium | Ages 31-50: 1,000 milligrams
Ages 51+: 1,200 milligrams |
Ages 31-50: 1,000 milligrams
Ages 51+: 1,200 milligrams |
2,500 milligrams |
| Chloride | Ages 19-50: 2.3 grams*
Ages 51-70: 2.0 grams* Ages 71+: 1.8 grams* |
Ages 19-50: 2.3 grams*
Ages 51-70: 2.0 grams* Ages 71+: 1.8 grams* |
Not known |
| Chromium | Ages 31-50: 25 micrograms*
Ages 51+: 20 micrograms* |
Ages 31-50: 35 micrograms*
Ages 51+: 30 micrograms* |
Not known |
| Copper | 900 micrograms | 900 micrograms | 10,000 micrograms |
| Fluoride | 3 milligrams | 4 milligrams | 10 milligrams |
| Iodine | 150 micrograms | 150 micrograms | 1,100 micrograms |
| Iron | Ages 31-50: 18 milligrams
Ages 51+: 8 milligrams |
Ages 31-50: 8 milligrams
Ages 51+: 8 milligrams |
45 milligrams |
| Magnesium | Ages 19-30: 310 milligrams
Ages 31-70+: 320 milligrams |
Ages 19-30: 400 milligrams
Ages 31-70+: 420 milligrams |
350 milligrams (from supplements) |
| Manganese | 1.8 milligrams* | 2.3 milligrams* | 11 milligrams |
| Molybdenum | 45 micrograms | 45 micrograms | 2,000 micrograms |
| Nickel | N/A** | N/A** | N/A** |
| Phosphorus | 700 milligrams | 700 milligrams | Ages 31-70: 4,000 milligrams
Ages 71+: 3,000 milligrams |
| Potassium | Ages 14-18: 2,300 milligrams*
Ages 19+: 2,600 milligrams* |
Ages 14-18: 3,000 milligrams*
Ages 19+: 3,400 milligrams* |
Not known |
| Selenium | 55 micrograms | 55 micrograms | 400 micrograms |
| Sodium | 1,500 milligrams* | 1,500 milligrams* | Not determined; however a chronic disease risk reduction intake has been established |
| Zinc | 8 milligrams | 11 milligrams | 40 milligrams |
| * Denotes Adequate Intake (AI). An AI is a recommended intake when an RDA can’t be determined. RDA is the average daily dietary intake sufficient to meet the nutrient requirement of 97-98% of healthy individuals in a particular group according to stage of life and gender. ** May play a role in the human body, but adequate research regarding its nutritional importance is not available so RDA or AI has not been set. |
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