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.
