Daily Vitamin Intake Chart - An Introduction to Vitamin Dosage
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 |
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Vitamin D | 5 - 10 mcg | ||
Vitamin E |
Men: 10 mg Women: 8 mg |
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Vitamin K |
Men: 70-80 mcg Women: 60-65 mcg |
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Vitamin C |
Men: 90 mg Women: 75 mg |
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Choline |
Men: 550 mg Women: 425 mg |
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Thiamin (B1) |
Men: 1.2 - 1.5 mg Women: 1-1.1 mg |
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Riboflavin (B2) |
Men: 1.3 mg Women: 1.1 mg |
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Niacin (B3) |
Men: 16 mg Women: 14 mg |
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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 |
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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 |
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Iodine | 150 mcg | ||
Iron | 10 - 15 mg | ||
Manganese | 2.5 - 5.0 mg | ||
Molybdenum | 75 - 250 mcg | ||
Selenium |
Men: 70 mcg Women: 55 mcg |
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Zinc |
Men: 15 mg Women: 12 mg |