Health

The following table outlines the recommended daily intake of vitamins and minerals, as set forth by the Food and Nutrition Board of the American Institute of Medicine (other countries have similar guidelines). The amounts listed are for healthy adults averaging 2,000 calories per day. Amounts vary for children, seniors, lactating or pregnant women, smokers, heavy alcohol drinkers, stressed or those requiring depression supplements, those with chronic diseases or those who consume less than 2,000 calories per day.

The Recommended Dietary Allowance (RDA) is the minimum amount required to avoid a deficiency. Recently, some of these figures were updated with a Dietary Reference Intake (DRI), which lists the amount required for optimal health (some experts still believe these have been set too low).

Not all nutrients have a DRI established. If no DRI or RDA has been determined, a Safe and Adequate Intake or Range (or estimate) is provided.

Vitamin or Mineral Dietary Reference Intakes (DRI) Recommended Dietary Allowances (RDA) Safe and Adequate Intake/Range (or Estimate)
Vitamin A Men: 1000 mcg
Women: 800 mcg
Vitamin D 5 - 10 mcg
Vitamin E Men: 10 mg
Women: 8 mg
Vitamin K Men: 70-80 mcg
Women: 60-65 mcg
Vitamin C Men: 90 mg
Women: 75 mg
Choline Men: 550 mg
Women: 425 mg
Thiamin (B1) Men: 1.2 - 1.5 mg
Women: 1-1.1 mg
Riboflavin (B2) Men: 1.3 mg
Women: 1.1 mg
Niacin (B3) Men: 16 mg
Women: 14 mg
Pantothenic Acid 5 mg
Vitamin B6 1.3 - 1.7 mg
Folic Acid/Folate 400 mcg
Vitamin B12 2.4 mcg
Biotin (30 mcg)
Calcium 1000 - 1200 mg
Chloride (750 mg)
Magnesium Men: 400-420 mg
Women:310-320 mg
Phosphorus 700 mg
Potassium (2000 mg)
Sodium (200 - 500 mg)
Sulfur (100 mg)
Boron (2 - 5 mg)
Chromium 50 - 200 mcg
Cobalt (a few mcg)
Copper 1.5 - 3.0 mg
Fluoride Men: 4.0 mg
Women: 3.0 mg
Iodine 150 mcg
Iron 10 - 15 mg
Manganese 2.5 - 5.0 mg
Molybdenum 75 - 250 mcg
Selenium Men: 70 mcg
Women: 55 mcg
Zinc Men: 15 mg
Women: 12 mg