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Vitamins & Minerals
You stroll down the pharmacy aisles on what seems like a
simple mission: pick up some Vitamins. But a quick
glance at a bottle's label can send you running for a
dictionary. Things like "RDA" or "DV" are just a few
examples of an alphabet soup that's on many packages.
But don't despair. We'll help you demystify supplement
guidelines.
Here is a list of the Recommended Dietary Allowance and
Upper Intake Level for each:
What the Numbers Mean
Many of the terms you see on labels or supplement
websites can help you understand how much of the Vitamin
or mineral you should take. For example, here are some
guidelines set up by the Institute of Medicine:
The RDA
(Recommended Dietary Allowance) and the AI
(Adequate Intake) are the amounts of a Vitamin
or mineral you need to keep healthy and stay
well-nourished. They're tailored to women, men, and
specific age groups.
The UL
(Tolerable Upper Intake Level) is the maximum
amount of daily Vitamins and minerals that you can
safely take without risk of an overdose or serious side
effects. For certain nutrients, the higher you go above
the UL, the greater the chance you'll have problems.
Separate from the RDA and the UL, the Food and Drug
Administration uses a different measure for the
nutrients you need:
The DV
(Daily Value) is the only measurement you'll
find on food and supplement labels. That's because space
is limited, and there's a need for one single reference
number. That number is the amount of a Vitamin or
nutrient that you should get for top health from a diet
of 2,000 calories a day. The DV is sometimes the same as
the RDA.
Although the details may be different, remember that the
RDA and DV are both set up to help you get the nutrients
you need to prevent disease and avoid problems caused by
lack of nutrition.
Units
There are 3 types of units used to measure amounts of
minerals and Vitamins:
-
Milligrams – a milligram is 1 thousandth of a gram
and is usually written as mg
-
Micrograms – a microgram is 1 millionth of a gram
and is usually written as μg or mcg. 1,000
micrograms is equal to 1 milligram.
-
International Units, which are sometimes used to
measure Vitamins A, D and E – and usually written as IU. The conversion of milligrams (mg) and micrograms
(μg) into IU depends on the type of Vitamin.
How Much Is Too Much?
Because high doses of some supplements can have risks,
how do you know when it's OK to take more than the RDA
or DV?
One way is to look for the UL (tolerable upper intake
level) of a nutrient. With many Vitamins and minerals,
you can safely take a dose much higher than the RDA or
DV without coming close to the UL.
For instance, the average person can take more than 50
times the RDA of Vitamin B6 without reaching the upper
limit. But some people develop symptoms of nerve pain
with these higher levels of B6. So you should always be
cautious. Here are some things to keep in mind:
Some supplements are riskier than others. With
some Vitamins and minerals, the upper limit is pretty
close to the RDA. So it's easy to get too much. For
example, a man who takes just over three times the RDA
of Vitamin A would get more than the upper limit. High
doses of Vitamin A -- and other fat-soluble Vitamins
like E and K -- can build up in the body and become
toxic. Other risky supplements include the minerals iron
and selenium.
Supplements are designed to be additions to your diet. Popping
pills is not the answer to good health. Experts say you
should eat a well-balanced diet and take supplements to
fill in any nutritional gaps. Some people take a
multiVitamin with minerals for nutritional insurance.
The UL is often the limit for all sources
of a nutrient. It can include the amount you
get from both food and supplements. So when you figure
out whether you've reached the UL on a particular
nutrient, take into account the food you eat.
You won't find the UL on food nutrition labels or on
your Vitamin bottle. It's not a number that
most people know about. But you'll see it on government
websites. And there's a complete list of nutrients with
ULs at the end of this article.
Most supplements don't have a UL -- or RDA or DV. The
government has only set levels for a fraction of the
Vitamins and supplements available. For most of the
supplements you see on the shelves, experts really don't
know the ideal or maximum dose.
Many nutrients, in too high a dose, can be dangerous. To
be on the safe side, steer clear of the UL for any
nutrient. And if you have a health condition, check with
your doctor before you take supplements. They can tell
you if they have side effects or interfere with other
medicines you use.

Vitamin |
Recommended
per Day (RDA) |
Max per Day (UL) |
What it does |
A
(Retinol) |
Birth to 6 months |
400 mcg
|
Infants 7–12 months |
500 mcg
|
Children 1–3 years |
300 mcg
|
Children 4–8 years |
400 mcg
|
Children 9–13 years |
600 mcg
|
Teen males 14–18 years |
900 mcg
|
Teen females 14–18 years |
700 mcg
|
Adult males 19+ years |
900 mcg
|
Adult females 19+ years |
700 mcg
|
Pregnant teens |
750 mcg
|
Pregnant women |
770 mcg
|
Breastfeeding teens |
1,200 mcg
|
Breastfeeding women |
1,300 mcg
|
|
Birth to 12 months |
600 mcg |
Children 1–3 years |
600 mcg |
Children 4–8 years |
900 mcg |
Children 9–13 years |
1,700 mcg |
Teens 14–18 years |
2,800 mcg |
Adults 19+ years |
3,000 mcg |
Pregnant teens |
2,500 mcg |
Pregnant women |
3,000 mcg |
Breastfeeding teens |
2,800 mcg |
Breastfeeding women |
3,000 mcg |
|
Supports
vision, skin, bone and tooth growth, immunity, cell growth and
reproduction
|
B1
(Thiamin) |
Birth to 6 months |
0.2 mg |
Infants 7–12 months |
0.3 mg |
Children 1–3 years |
0.5 mg |
Children 4–8 years |
0.6 mg |
Children 9–13 years |
0.9 mg |
Teen boys 14–18 years |
1.2 mg |
Teen girls 14–18 years |
1.0 mg |
Adult men 19+ years |
1.2 mg |
Adult women 19+ years |
1.1 mg |
Pregnant teens and women |
1.4 mg |
Breastfeeding teens and women |
1.4 mg |
|
Not established
|
Supports energy
metabolism, and nerve function, heart, brain |
B2
(Riboflavin) |
Birth to 6 months |
0.3 mg |
Infants 7–12 months |
0.4 mg |
Children 1–3 years |
0.5 mg |
Children 4–8 years |
0.6 mg |
Children 9–13 years |
0.9 mg |
Teen boys 14–18 years |
1.3 mg |
Teen girls 14–18 years |
1.0 mg |
Adult
Men 19+ years |
1.3 mg |
Adult
Women 19+ years |
1.1 mg |
Pregnant teens and women |
1.4 mg |
Breastfeeding teens and women |
1.6 mg |
|
Not established
|
Supports energy
metabolism, normal vision, and skin health |
B3
(Niacin) |
Birth to 6 months |
2 mg |
Infants 7–12 months |
4 mg NE |
Children 1–3 years |
6 mg NE |
Children 4–8 years |
8 mg NE |
Children 9–13 years |
12 mg NE |
Teen boys 14–18 years |
16 mg NE |
Teen girls 14–18 years |
14 mg NE |
Adult men 19+ years |
16 mg NE |
Adult women 19+ years |
14 mg NE |
Pregnant teens and women |
18 mg NE |
Breastfeeding teens and women |
17 mg NE |
|
Birth to 12 months |
Not established |
Children 1–3 years |
10 mg |
Children 4–8 years |
15 mg |
Children 9–13 years |
20 mg |
Teens 14–18 years |
30 mg |
Adults 19+ years |
35 mg |
Pregnant teens and women |
30 mg |
Breastfeeding teens and women |
35 mg |
|
Supports energy
metabolism, skin health, nervous system, and digestive
system |
B5
(Pantothenic Acid) |
Birth to 6 months |
1.7 mg |
Infants 7–12 months |
1.8 mg |
Children 1–3 years |
2 mg |
Children 4–8 years |
3 mg |
Children 9–13 years |
4 mg |
Teens 14–18 years |
5 mg |
Adults 19+ years |
5 mg |
Pregnant teens and women |
6 mg |
Breastfeeding teens and women |
7 mg |
|
Not established
|
upports energy
metabolism
|
B6
(Pyridoxine) |
Birth to 6 months |
0.1 mg |
Infants 7–12 months |
0.3 mg |
Children 1–3 years |
0.5 mg |
Children 4–8 years |
0.6 mg |
Children 9–13 years |
1.0 mg |
Teens 14–18 years (boys) |
1.3 mg |
Teens 14–18 years (girls) |
1.2 mg |
Adults 19–50 years |
1.3 mg |
Adult men 51+ years |
1.7 mg |
Adult women 51+ years |
1.5 mg |
Pregnant teens and women |
1.9 mg |
Breastfeeding teens and women |
2.0 mg |
|
Birth to 12 months |
Not established |
Children 1–3 years |
30 mg |
Children 4–8 years |
40 mg |
Children 9–13 years |
60 mg |
Teens 14–18 years |
80 mg |
Adults 19+ years |
100 mg |
|
Amino acid and
fatty acid metabolism, red blood cell production
|
B7
(Biotin) |
Birth to 6 months |
5 mcg |
Infants 7–12 months |
6 mcg |
Children 1–3 years |
8 mcg |
Children 4–8 years |
12 mcg |
Children 9–13 years |
20 mcg |
Teens 14–18 years |
25 mcg |
Adults 19+ years |
30 mcg |
Pregnant teens and women |
30 mcg |
Breastfeeding teens and women |
35 mcg |
|
30 mg/day
|
Energy
metabolism, fat synthesis, amino acid metabolism, glycogen
synthesis
|
B9 Folate
(Folic Acid) |
Birth to 6 months |
65 mcg DFE |
Infants 7–12 months |
80 mcg DFE |
Children 1–3 years |
150 mcg DFE |
Children 4–8 years |
200 mcg DFE |
Children 9–13 years |
300 mcg DFE |
Teens 14–18 years |
400 mcg DFE |
Adults 19+ years |
400 mcg DFE |
Pregnant teens and women |
600 mcg DFE |
Breastfeeding teens and women |
500 mcg DFE |
|
Birth to 6 months |
Not established |
Infants 7–12 months |
Not established |
Children 1–3 years |
300 mcg |
Children 4–8 years |
400 mcg |
Children 9–13 years |
600 mcg |
Teens 14–18 years |
800 mcg |
Adults 19+ years |
1,000 mcg |
|
It helps make
DNA and prevent spina bifida and other brain birth defects
|
B12
(Cobalamin) |
Birth to 6 months |
0.4 mcg |
Infants 7–12 months |
0.5 mcg |
Children 1–3 years |
0.9 mcg |
Children 4–8 years |
1.2 mcg |
Children 9–13 years |
1.8 mcg |
Teens 14–18 years |
2.4 mcg |
Adults 19+ years |
2.4 mcg |
Pregnant teens and women |
2.6 mcg |
Breastfeeding teens and women |
2.8 mcg |
|
Not established |
Used in new cell
synthesis, helps break down fatty acids and amino acids,
supports nerve cell maintenance |
C
(Ascorbic acid) |
Birth to 6 months |
40 mg |
Infants 7–12 months |
50 mg |
Children 1–3 years |
15 mg |
Children 4–8 years |
25 mg |
Children 9–13 years |
45 mg |
Teens 14–18 years (boys) |
75 mg |
Teens 14–18 years (girls) |
65 mg |
Adults men 19+ years |
90 mg |
Adults women 19+ years |
75 mg |
Pregnant teens |
80 mg |
Pregnant women |
85 mg |
Breastfeeding teens |
115 mg |
Breastfeeding women |
120 mg |
|
Birth to 12 months |
Not established |
Children 1–3 years |
400 mg |
Children 4–8 years |
650 mg |
Children 9–13 years |
1,200 mg |
Teens 14–18 years |
1,800 mg |
Adults 19+ years |
2,000 mg |
Pregnant teens |
1,800 mg |
Pregnant women |
2,000 mg |
Breastfeeding teens |
1,800 mg |
Breastfeeding women |
2,000 mg |
|
Collagen
synthesis, amino acid metabolism, helps iron absorption,
immunity, antioxidant |
D
(calciferol) |
Birth to 12 months |
10 mcg (400 IU) |
Children 1–13 years |
15 mcg (600 IU) |
Teens 14–18 years |
15 mcg (600 IU) |
Adults 19–70 years |
15 mcg (600 IU) |
Adults 71+ years |
20 mcg (800 IU) |
Pregnant teens and women |
15 mcg (600 IU) |
Breastfeeding teens and women |
15 mcg (600 IU) |
|
Birth to 6 months |
25 mcg (1,000 IU) |
Infants 7–12 months |
38 mcg (1,500 IU) |
Children 1–3 years |
63 mcg (2,500 IU) |
Children 4–8 years |
75 mcg (3,000 IU) |
Children 9–18 years |
100 mcg (4,000 IU) |
Adults 19+ years |
100 mcg (4,000 IU) |
Pregnant teens and women |
100 mcg (4,000 IU) |
Breastfeeding teens and women |
100 mcg (4,000 IU) |
|
Promotes bone
mineralization |
E (Alpha-Tocopherol) |
Birth to 6 months |
4 mg |
Infants 7–12 months |
5 mg |
Children 1–3 years |
6 mg |
Children 4–8 years |
7 mg |
Children 9–13 years |
11 mg |
Teens 14–18 years |
15 mg |
Adults 19+ years |
15 mg |
Pregnant teens and women |
15 mg |
Breastfeeding teens and women |
19 mg |
|
Birth to 6 months |
Not established |
Infants 7–12 months |
Not established |
Children 1–3 years |
200 mg |
Children 4–8 years |
300 mg |
Children 9–13 years |
600 mg |
Teens 14–18 years |
800 mg |
Adults 19+ years |
1,000 mg |
Pregnant teens and women |
1,000 mg |
Breastfeeding teens and women |
1,000 mg |
|
Antioxidant,
regulation of oxidation reactions, supports cell membrane
stabilization |
K (Phylloquinone) (Menadione) |
Birth to 6 months |
2.0 mcg |
Infants
7–12 months |
2.5 mcg |
Children
1–3 years |
30 mcg |
Children
4–8 years |
55 mcg |
Children
9–13 years |
60 mcg |
Teens
14–18 years |
75 mcg |
Adult men 19+ years |
120 mcg |
Adult women 19+ years |
90 mcg |
Pregnant or breastfeeding teens |
75 mcg |
Pregnant or breastfeeding women |
90 mcg |
|
Not established
|
Synthesis of
blood-clotting proteins, regulates blood calcium |
Back
to the top

Mineral |
Recommended
per Day (RDA) |
Max per Day (UL) |
What it
does |
Boron |
Not established |
Birth to 6 months |
Not established |
Infants 7–12 months |
Not established |
Children 1–3 years |
3 mg |
Children 4–8 years |
6 mg |
Children 9–13 years |
11 mg |
Teens 14–18 years |
17 mg |
Adults 19+ years |
20 mg |
Pregnant and breastfeeding teens |
17 mg |
Pregnant and breastfeeding women |
20 mg |
|
For menstrual cramps
and boric acid has been used vaginally for yeast infections,
but evidence is limited |
Calcium |
Birth to 6 months |
200 mg |
Infants 7–12 months |
260 mg |
Children 1–3 years |
700 mg |
Children 4–8 years |
1,000 mg |
Children 9–13 years |
1,300 mg |
Teens 14–18 years |
1,300 mg |
Adults 19–50 years |
1,000 mg |
Adult men 51–70 years |
1,000 mg |
Adult women 51–70 years |
1,200 mg |
Adults 71+ years |
1,200 mg |
Pregnant and breastfeeding teens |
1,300 mg |
Pregnant and breastfeeding women |
1,000 mg |
|
Birth to 6 months |
1,000 mg |
Infants 7–12 months |
1,500 mg |
Children 1–8 years |
2,500 mg |
Children 9–18 years |
3,000 mg |
Adults 19–50 years |
2,500 mg |
Adults 51+ years |
2,000 mg |
Pregnant and breastfeeding teens |
3,000 mg |
Pregnant and breastfeeding women |
2,500 mg |
|
Formation of
bones and teeth, supports blood clotting |
Chloride |
Birth to 12 months |
0.3 g |
Children 1–3 years |
1.7 g |
Children 4–8 years |
2.0 g |
Children 9–13 years |
2.3 g |
Adults 14–50 years |
2.3g |
Adults 51-70 years |
2.0 g |
Adults 71-up years |
1.8 g |
|
Birth to 12 months |
Not established |
Children 1–3 years |
2.3 g |
Children 4–8 years |
2.9 g |
Children 9–13 years |
3.4 g |
Adults 14–50 years |
3.6 g |
Adults 51-70 years |
3.6 g |
Adults 71-up years |
3.6 g |
|
Maintains fluid
and electrolyte balance, aids in digestion |
Choline |
Birth to 6 months |
125 mg |
Infants 7–12 months |
150 mg |
Children 1–3 years |
200 mg |
Children 4–8 years |
250 mg |
Children 9–13 years |
375 mg |
Teen boys 14–18 years |
550 mg |
Teen girls 14–18 years |
400 mg |
Adult
Men 19+ years |
550 mg |
Adult
Women 19+ years |
425 mg |
Pregnant teens and women |
450 mg |
Breastfeeding teens and women |
550 mg |
|
Birth to 12 months |
Not established |
Children 1–3 years |
1,000 mg |
Children 4–8 years |
1,000 mg |
Children 9–13 years |
2,000 mg |
Teens 14–18 years |
3,000 mg |
Adults 19+ years |
3,500 mg |
|
It impacts liver function,
healthy brain development, muscle movement, your nervous
system and metabolism. |
Chromium |
Birth to 6 months |
0.2 mcg |
Infants 7–12 months |
5.5 mcg |
Children 1–3 years |
11 mcg |
Children 4–8 years |
15 mcg |
Boys 9–13 years |
25 mcg |
Girls 9–13 years |
21 mcg |
Teen boys 14–18 years |
35 mcg |
Teen girls 14–18 years |
24 mcg |
Adult men 19–50 years |
35 mcg |
Adult women 19–50 years |
25 mcg |
Adult men 51+ years |
30 mcg |
Adult women 51+ years |
20 mcg |
Pregnant teens |
29 mcg |
Pregnant women |
30 mcg |
Breastfeeding teens |
44 mcg |
Breastfeeding women |
45 mcg |
|
Not established
|
Associated with
insulin and is required for the release of energy from
glucose
|
Copper |
Birth to 6 months |
0.2 mcg |
Infants 7–12 months |
5.5 mcg |
Children 1–3 years |
11 mcg |
Children 4–8 years |
15 mcg |
Boys 9–13 years |
25 mcg |
Girls 9–13 years |
21 mcg |
Teen boys 14–18 years |
35 mcg |
Teen girls 14–18 years |
24 mcg |
Adult men 19–50 years |
35 mcg |
Adult women 19–50 years |
25 mcg |
Adult men 51+ years |
30 mcg |
Adult women 51+ years |
20 mcg |
Pregnant teens |
29 mcg |
Pregnant women |
30 mcg |
Breastfeeding teens |
44 mcg |
Breastfeeding women |
45 mcg |
|
Birth to 12 months |
Not established |
Children 1–3 years |
1,000 mcg |
Children 4–8 years |
3,000 mcg |
Children 9–13 years |
5,000 mcg |
Teens 14–18 years |
8,000 mcg |
Adults 19+ years |
10,000 mcg |
|
Necessary for the
absorption and utilization of iron, supports formation of
hemoglobin and several enzymes
|
Fluoride |
Birth to 6 months |
0.01 mg |
Infants 7–12 months |
0.5 mg |
Children 1–3 years |
0.7 mg |
Children 4–8 years |
1 mg |
Children 9–13 years |
2 mg |
Teens 14–18 years |
3 mg |
Adult men 19+ years |
4 mg |
Adult women 19+ years |
3 mg |
Pregnant teens and women |
3 mg |
Breastfeeding teens and women |
3 mg |
|
Birth to 6 months |
0.7 mg |
Infants 7–12 months |
0.9 mg |
Children 1–3 years |
1.3 mg |
Children 4–8 years |
2.2 mg |
Children 9–13 years |
10 mg |
Teens 14–18 years |
10 mg |
Adults 19+ years |
10 mg |
Pregnant teens and women |
10 mg |
Breastfeeding teens and women |
10 mg |
|
Involved in the
formation of bones and teeth, helps to make teeth resistant
to decay
|
Iodine |
Birth to 6 months |
110 mcg |
Infants 7–12 months |
130 mcg |
Children 1–8 years |
90 mcg |
Children 9–13 years |
120 mcg |
Teens 14–18 years |
150 mcg |
Adults 19+ years |
150 mcg |
Pregnant teens and women |
220 mcg |
Breastfeeding teens and women |
290 mcg |
|
Birth to 12 months: |
Not established |
Children 1–3 years: |
200 mcg |
Children 4–8 years: |
300 mcg |
Children 9–13 years: |
600 mcg |
Teens 14–18 years: |
900 mcg |
Adults: 19+ years |
1,100 mcg |
|
Component of
thyroid hormones that help regulate growth, development and
metabolic rate
|
Iron |
Birth to 6 months |
0.27 mg |
Infants 7–12 months |
11 mg |
Children 1–3 years |
7 mg |
Children 4–8 years |
10 mg |
Children 9–13 years |
8 mg |
Teen boys 14–18 years |
11 mg |
Teen girls 14–18 years |
15 mg |
Adult men 19–50 years |
8 mg |
Adult women 19–50 years |
18 mg |
Adults 51+ years |
8 mg |
Pregnant teens |
27 mg |
Pregnant women |
27 mg |
Breastfeeding teens |
10 mg |
Breastfeeding women |
9 mg |
|
Birth to 12 months |
40 mg |
Children 1–13 years |
40 mg |
Teens 14–18 years |
45 mg |
Adults 19+ years |
45 mg |
|
Part of the
protein hemoglobin (carries oxygen throughout body's cells)
|
Magnesium |
Birth to 6 months |
30 mg |
Infants 7–12 months |
75 mg |
Children 1–3 years |
80 mg |
Children 4–8 years |
130 mg |
Children 9–13 years |
240 mg |
Teen boys 14–18 years |
410 mg |
Teen girls 14–18 years |
310 mg |
Adult
Men 19+ years |
400–420 mg |
Adult
Women 19+ years |
310–320 mg |
Pregnant teens |
400 mg |
Pregnant women |
350–360 mg |
Breastfeeding teens |
360 mg |
Breastfeeding women |
310–320 mg |
|
Birth to 12 months |
Not established |
Children 1–3 years |
65 mg |
Children 4–8 years |
110 mg |
Children 9–18 years |
350 mg |
Adults 19+ years |
350 mg |
|
Supports bone
mineralization, protein building, muscular contraction,
nerve impulse transmission, immunity
|
Manganese |
Birth to 6 months |
0.003 mg |
Infants 7–12 months |
0.6 mg |
Children 1–3 years |
1.2 mg |
Children 4–8 years |
1.5 mg |
Boys 9–13 years |
1.9 mg |
Girls 9–13 years |
1.6 mg |
Teen boys 14–18 years |
2.2 mg |
Teen girls 14–18 years |
1.6 mg |
Adult men 19+ years |
2.3 mg |
Adult women 19+ years |
1.8 mg |
Pregnant teens and women |
2.0 mg |
Breastfeeding teens and women |
2.6 mg |
|
Birth to 6 months |
Not established |
Infants 7–12 months |
Not established |
Children 1–3 years |
2 mg |
Children 4–8 years |
3 mg |
Children 9–13 years |
6 mg |
Teens 14–18 years |
9 mg |
Adults 19+ years |
11 mg |
Pregnant teens |
9 mg |
Pregnant women |
11 mg |
Breastfeeding teens |
9 mg |
Breastfeeding women |
11 mg |
|
In the body, it's
involved in many chemical processes, including the
processing of cholesterol, carbohydrates, and protein. It
might also be involved in bone formation.
|
Molybdenum |
Birth to 6 months |
2 mcg |
Infants 7–12 months |
3 mcg |
Children 1–3 years |
17 mcg |
Children 4–8 years |
22 mcg |
Children 9–13 years |
34 mcg |
Teens 14–18 years |
43 mcg |
Adults 19+ years |
45 mcg |
Pregnant teens and women |
50 mcg |
Breastfeeding teens and women |
50 mcg |
|
Birth to 12 months |
Not established |
Children 1–3 years |
300 mcg |
Children 4–8 years |
600 mcg |
Children 9–13 years |
1,100 mcg |
Teens 14–18 years |
1,700 mcg |
Adults 19+ years |
2,000 mcg |
|
In the body, it helps
to break down proteins and other substances.
|
Phosphorus |
Birth to 6 months |
100 mg |
Infants 7–12 months |
275 mg |
Children 1–3 years |
460 mg |
Children 4–8 years |
500 mg |
Children 9–13 years |
1,250 mg |
Teens 14–18 years |
1,250 mg |
Adults 19+ years |
700 mg |
Pregnant and
breastfeeding teens |
1,250 mg |
Pregnant and
breastfeeding women |
700 mg |
|
Birth to 6 months |
Not established |
Infants 7–12 months |
Not established |
Children 1–3 years |
3,000 mg |
Children 4–8 years |
3,000 mg |
Children 9–13 years |
4,000 mg |
Teens 14–18 years |
4,000 mg |
Adults 19–70 years |
4,000 mg |
Adults 71+ years |
3,000 mg |
Pregnant teens and women |
3,500 mg |
Breastfeeding teens and women |
4,000 mg |
|
Formation of
cells, bones and teeth, maintains acid-base balance |
Potassium |
Birth to 6 months |
400 mg |
Infants 7–12 months |
860 mg |
Children 1–3 years |
2,000 mg |
Children 4–8 years |
2,300 mg |
Children 9–13 years (boys) |
2,500 mg |
Children 9–13 years (girls) |
2,300 mg |
Teens 14–18 years (boys) |
3,000 mg |
Teens 14–18 years (girls) |
2,300 mg |
Adults 19+ years (men) |
3,400 mg |
Adults 19+ years (women) |
2,600 mg |
Pregnant teens |
2,600 mg |
Pregnant women |
2,900 mg |
Breastfeeding teens |
2,500 mg |
Breastfeeding women |
2,800 mg |
|
Not established
|
Maintains fluid
and electrolyte balance, cell integrity, muscle contractions
and nerve impulse transmission
|
Selenium |
Birth to 6 months |
15 mcg |
Infants 7–12 months |
20 mcg |
Children 1–3 years |
20 mcg |
Children 4–8 years |
30 mcg |
Children 9–13 years |
40 mcg |
Teens 14–18 years |
55 mcg |
Adults 19+ years |
55 mcg |
Pregnant teens and women |
60 mcg |
Breastfeeding teens and women |
70 mcg |
|
Birth to 6 months |
45 mcg |
Infants 7–12 months |
60 mcg |
Children 1–3 years |
90 mcg |
Children 4–8 years |
150 mcg |
Children 9–13 years |
280 mcg |
Teens 14–18 years |
400 mcg |
Adults 19+ years |
400 mcg |
|
Antioxidant.
Works with Vitamin E to protect body from oxidation |
Sodium |
Birth to 6 months |
110 mg |
Infants 7–12 months |
370 mg |
Children 1–3 years |
800 mg |
Children 4–8 years |
1,000 mg |
Children 9–13 years |
1,200 mg |
Teens 14–18 years |
1.500 mg |
Adults 19 + years |
1.500 mg |
Pregnant teens and women |
1,500 mg |
Breastfeeding teens and women |
1,500 mg |
|
Not established
|
Maintains fluid
and electrolyte balance, supports muscle contraction and
nerve impulse transmissions |
Zinc |
Birth to 6 months |
2 mg |
Infants 7–12 months |
3 mg |
Children 1–3 years |
3 mg |
Children 4–8 years |
5 mg |
Children 9–13 years |
8 mg |
Teen males 14–18 years |
11 mg |
Teen females 14–18 years |
9 mg |
Adult males 19+ years |
11 mg |
Adult females 19+ years |
8 mg |
Pregnant teens |
12 mg |
Pregnant women |
11 mg |
Breastfeeding teens |
13 mg |
Breastfeeding women |
12 mg |
|
Birth to 6 months |
4 mg |
Infants 7–12 months |
5 mg |
Children 1–3 years |
7 mg |
Children 4–8 years |
12 mg |
Children 9–13 years |
23 mg |
Teens 14–18 years |
34 mg |
Adults 19+ years |
40 mg |
|
A part of many
enzymes, involved in production of genetic material and
proteins, transports Vitamin A, taste perception, wound
healing, sperm production and the normal development of the
fetus |
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|