Recommended Daily Intakes of Vitamins and Minerals

Vitamin RDI (Men) Dietary Target RDI (Women) Dietary Target Upper Limit
Vitamin A 900μg 1,500μg 700μg 1,220μg
Vitamin B1 (thiamine 1.2mg 2.5-5mg 1.1mg 2.5-5mg not defined
Vitamin B2 (riboflavin) 1.3mg 5-10mg 1.1mg 5-10mg not defined
Vitamin B3 (niacin) 16mg 16mg 14mg 14mg 35mg
Vitamin B5 (panthothenate) 6mg 10-100mg 4mg 10-100mg not defined
Vitamin B6 (pyridoxine) 1.7mg 10-20mg 1.3mg 10-20mg 50mg
Vitamin B12 (cyanocobalamin) 2.4μg 5-10μg 2.4μg 5-10μg not defined
Folic Acid 400μg 600μg 400μg 600μg 1,000μg
Vitamin C 45mg 220mg 45mg 190mg not defined
Vitamin D (cholecalciferol) 10μg sun dependent 10μg sun dependent 80μg
Vitamin E (d-alpha-tocopherol) 10mg 20mg 7mg 14mg 300mg
Vitamin K 70μg 120μg 60μg 90μg not defined
Mineral RDI (Men) Dietary Target RDI (Women) Dietary Target Upper Limit
Iron 8mg 15mg 18mg 30mg 45mg
Calcium 1,000mg 1,200mg 1,000mg 1,200mg 3,500mg
Zinc 14mg 20mg 8mg 20mg 40mg
Magnesium 420mg 420mg 320mg 320mg 350mg
Chromium 35μg 50-100μg 25μg 50-100μg not defined
Iodine 150μg 200μg 150μg 200μg 1,100μg
Selenium 70μg 100-200μg 60μg 100-200μg 200μg

*Intake above these levels will be required to correct deficiency or deal with additional specific needs.

# Regular intake above this level may place you at risk of side-effects. This threshold will be lower in some individuals, depending on their tolerance, metabolism and other factors.

Last Reviewed 12/Mar/2014

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Whilst wielding a couple of dumbbells in a gym class in 2003, Kate experienced an epiphany around the lack of accepted best practice guidelines when it came to staying well and avoiding disease. Kate realized that she had no chance of slowing her own aging process unless she became better educated about her options.

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