| 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 02/Mar/2014
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Dr Merlin Thomas
Professor Merlin Thomas is Professor of Medicine at Melbourne’s Monash University, based in the Department of Diabetes. He is both a physician and a scientist. Merlin has a broader interest in all aspects of preventive medicine and ageing. He has published over 270 articles in many of the worlds’ leading medical journals
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