|
Vitamin
or Mineral
|
Recommended Dietary Allowance (RDA) or Adequate Intake (AI)
Nutrients with AIs are marked with an (*)
|
Upper Tolerable Limit (UL)
The highest amount you can take without risk
|
|
Boron
|
Not determined. |
20 mg/day
|
|
Calcium
|
- Age 1-3: 700 mg/day
- Age 4-8: 1,000 mg/day
- Age 9-18: 1,300 mg/day
- Age 19-50: 1,000 mg/day
- Women age 51+: 1,200 mg/day
- Men age 71+: 1,200 mg/day
|
- Age19-50: 2,500 mg/day
- Age 51 and up:2,000 mg/day
|
|
Chloride
|
- Age 19-50: 2,300 mg/day
- Age 50-70: 2,000 mg/day
- Age 70 and older: 1,800 mg/day
|
3,600 mg/day
|
|
Choline
(Vitamin B complex)
|
- Age 70 and older: 1,800 mg/day
- Women: 425 mg/day *
|
3,500 mg/day
|
|
Copper
|
900 micrograms/day
|
10,000 micrograms/day
|
|
Fluoride
|
- Men: 4 mg/day *
- Women: 3 mg/day *
|
10 mg/day
|
|
Folic Acid (Folate)
|
400 micrograms/day
|
1,000 micrograms/day
This applies only to synthetic folic acid in supplements or fortified foods. There is no upper limit for folic acid from natural sources.
|
|
Iodine
|
150 micrograms/day
|
1,100 micrograms/day
|
|
Iron
|
- Men: 8 mg/day
- Women age 19-50: 18 mg/day
- Women age 51 and up: 8 mg/day
|
45 mg/day
|
|
Magnesium
|
- Men age 19-30: 400 mg/day
- Men age 31 and up: 420 mg/day
- Women age 19-30: 310 mg/day
- Women age 31 and up: 320 mg/day
|
350 mg/day
This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water.
|
|
Manganese
|
- Men: 2.3 mg/day *
- Women: 1.8 mg/day*
|
11 mg/day
|
|
Molybdenum
|
45 micrograms/day |
2,000 micrograms/day
|
|
Nickel
|
Not determined |
1.0 mg/day
|
|
Phosphorus
|
700 mg/day |
Up to age 70: 4,000 mg/day Over age 70:3,000 mg/day
|
|
Selenium
|
55 micrograms/day
|
400 micrograms/day
|
|
Sodium
|
- Age 19-50: 1,500 mg/day
- Age 51-70: 1,300 mg/day
- Age 71 and up: 1,200 mg/day
|
2,300 mg/day
|
|
Vanadium
|
Not determined |
1.8 mg/day
|
|
Vitamin A
|
- Men: 3,000 IU/day
- Women: 2,310 IU/day
|
10,000 IU/day
|
|
Vitamin B3 (Niacin)
|
- Men: 16 mg/day
- Women: 14 mg/day
|
35 mg/day
This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources.
|
|
Vitamin B6
|
- Men age 19-50: 1.3 mg/day
- Men age 51 up:1.7 mg/day
- Women age 19-50: 1.3 mg/day
- Women age 51 up: 1.5 mg/day
|
100 mg/day
|
|
Vitamin C
|
- Men: 90 mg/day
- Women: 75 mg/day
|
2,000 mg/day
|
|
Vitamin D (Calciferol)
|
- Age 1-70: 15 micrograms/day
(600 IU, or international units) *
- Age 70 and older: 20 micrograms/day
(800 IU) *
|
100 micrograms/day
(4,000 IU)
|
|
Vitamin E
(alpha-tocopherol)
|
22.4 IU/day |
1,500 IU/day
This applies only to vitamin E in supplements or fortified foods. There is no upper limit for vitamin E from natural sources.
|
|
Zinc
|
- Men: 11 mg/day
- Women: 8 mg/day
|
40 mg/day
|