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Recommended Daily Intakes and Upper Limits for Nutrients
What is the right amount of a vitamin or mineral to get each day? To help you, below are recommended intake levels for selected nutrients based on RDAs (Recommended Daily Allowances) from the Institute of Medicine (IOM) of the National Academy of Sciences. In cases where no RDA is established, the IOM has developed AIs (Adequate Intake) levels, which are shown.
Is it possible to get too much of nutrient? Yes. For this reason, ULs (Upper Tolerable Intake Levels) are also set by the IOM and are provided below. There is an increased risk of an adverse event when exceeding the UL although sometimes these risks are acceptable when the nutrient is used in medical treatment.
Why do DV (Daily Value) figures on food and supplement labels not coincide with the RDAs and AIs? The DVs do not necessarily reflect the latest intake recommendations from the IOM, nor do they carefully distinguish needs by age and gender. Although FDA has noted its intention to update the DVs, it has not done so since 1968.
ConsumerLab.com has full reports on each of these nutrients which include independent tests and reviews of brands of vitamin and supplement products. You can access these ConsumerLab.com (CL) reports using the links below. Also, see our reports on Multivitamins, and reports on other nutrients and popular
supplements.
Click on a Nutrient
Recommended Daily Intakes and Upper Limits for Common Nutrients
Age
|
Vitamin A
See Report
|
Folic Acid
(Vitamin B-9)
See Report
|
Vitamin C
See Report
|
Vitamin D
See Report
|
Calcium
See Report
|
Iron
See Report
|
|
RDA1
|
Upper Limit2
|
RDA3
|
Upper Limit4
|
RDA
|
Upper Limit
|
Ade-
quate
Intake5
|
Upper Limit
|
Ade-
quate
Intake6
|
Upper Limit
|
RDA
|
Upper Limit
|
|
1 - 3
|
1,000 IU
|
2,000 IU
|
150 mcg
|
300 mcg
|
15 mg
|
400 mg
|
200 IU
|
2,000 IU
|
500 mg
|
2,500 mg
|
7 mg
|
40 mg
|
|
4 - 8
|
1,300 IU
|
3,000 IU
|
200 mcg
|
400 mcg
|
25 mg
|
650 mg
|
200 IU
|
2,000 IU
|
800 mg
|
2,500 mg
|
10 mg
|
40 mg
|
|
9 - 13
|
2,000 IU
|
5,666 IU
|
300 mcg
|
600 mcg
|
45 mg
|
1,200 mg
|
200 IU
|
2,000 IU
|
1,300 mg
|
2,500 mg
|
8 mg
|
40 mg
|
|
14 - 18
|
1,000 IU
|
9,333 IU
|
400 mcg
|
800 mcg
|
75 mg (m)
65 mg (f)
80 mg (preg)
115 mg (lact)
|
1,800 mg
|
200 IU
|
2,000 IU
|
1,300 mg
|
2,500 mg
|
11 mg (m)
15 mg (f)
27 mg (preg)
10 mg (lact)
|
45 mg
|
|
Adult
|
3,000 IU (m)
2,300 IU (f)
|
10,000 IU
|
400 mcg
600 mcg (preg)/
500 mcg (lact)
|
1,000 mcg
|
90 (m)
75 mg (f)
85 mg (preg)
120 (lact)
|
2,000 mg
|
400 IU (51- 70 years)
600 IU (71+ years)
|
2,000 IU
|
1,000 mg
(to 50 years)
1,200 mg (51+ years)
|
2,500 mg
|
8 mg (m)
18 mg (f 19 to 50 years)
8 mg (f 51+ years)
27 mg (preg)
9 mg (lact)
|
45 mg
|
Source: Dietary Reference Intakes (1997 2001) from Institute of Medicine of the National Academy of Sciences. (Figures for infants also available.)
Abbreviations: f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram)
Notes:
1 Figures for vitamin A may also be expressed in mcg rather than IU (International Units). The mcg equivalent of one IU of vitamin A depends on the form, such as retinol, retinyl acetate, or retinyl palmitate. Most labels show value in IU (International Units).
2 UL for vitamin A applies only to retinol forms, not beta-carotene.
3 Folic acid from supplements and fortified foods is absorbed twice as well as from regular food. If using supplements or fortified foods as your source, then only half the listed amount is required.
4 UL for folic applies only to supplements and fortified foods, not regular foods.
5 RDA not established for vitamin D. Figures based on AI and only apply if you are not getting adequate exposure to sunlight. Figures may also be expressed in mcg (1 mcg =40 IU) but most labels show value in IU (International Units).
6 RDA not established for calcium. Figures based on AI.
Recommended Daily Intakes and Upper Limits for Additional Nutrients (Continued)
Age
|
Vitamin E
See Report
|
Vitamin K
See Report
|
Thiamin
See Report
|
Riboflavin
See Report
|
Niacin
See Report
|
Vitamin B6
See Report
|
RDA1
S = Synthetic
N = Natural
|
Upper Limit2
|
Ade-
quate
Intake3
|
Upper Limit4
|
RDA
|
Upper Limit5
|
RDA
|
Upper Limit6
|
RDA
|
Upper Limit
|
RDA
|
Upper Limit
|
|
1 - 3
|
13 IU
(S)
9 IU
(N)
|
220 IU
(S)
300 IU
(N)
|
30 mcg
|
NE
|
0.5 mg
|
NE
|
0.5 mg
|
NE
|
6 mg
|
10 mg
|
0.5 mg
|
30 mg
|
|
4 - 8
|
16 IU
(S)
10 IU
(N)
|
330 IU
(S)
450 IU
(N)
|
55 mcg
|
NE
|
0.6 mg
|
NE
|
0.6 mg
|
NE
|
8 mg
|
15 mg
|
0.6 mg
|
40 mg
|
|
9 - 13
|
24 IU
(S)
16 IU
(N)
|
660 IU
(S)
900 IU
(N)
|
60 mcg
|
NE
|
0.9 mg
|
NE
|
0.9 mg
|
NE
|
12 mg
|
20 mg
|
1.0 mg
|
60 mg
|
|
14 - 18
|
33 IU
(S)
22 IU
(N)
|
880 IU
(S)
1,200 IU
(N)
|
75 mcg
|
NE
|
1.2 mg (m)
1 mg (f)
|
NE
|
1.3 mg (m)
1 mg (f)
|
NE
|
16 mg (m)
14 mg (f)
|
30 mg
|
1.3 mg (m)
1.2 mg (f)
|
80 mg
|
|
Adult
|
33 IU
(S)
22 IU
(N)
|
1,100 IU
(S)
1,500 IU
(N)
|
120 mcg (m)
90 mcg (f)
|
NE
|
1.2 mg (m)
1.1 mg (f)
1.4 mg (preg and lact)
|
NE
|
1.3 mg (m)
1.1 mg (f)
1.4 mg (preg)
1.6 mg (lact)
|
NE
|
16 mg (m)
14 mg (f)
18 mg (preg)
17 mg (lact)
|
35 mg
|
1.3 mg (m 19 to 50 years)
1.7 mg (m 51+ years)
1.3 mg (f 19 to 50 years)
1.5 mg (f 51+ years)
1.9 mg (preg)
2.0 mg (lact)
|
100 mg
|
Source: Dietary Reference Intakes (1997 2001) from Institute of Medicine of the National Academy of Sciences. (Figures for infants also available.)
Abbreviations: NE not established; f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram)
Notes:
1 Vitamin E amounts may also be expressed in milligrams (mg). For those amounts, see the Vitamin E Report.
2 The ULs for vitamin E, niacin, and folate apply to synthetic forms obtained from supplements, fortified foods, or a combination of the two.
3 RDA not established for vitamin K. Figures based on AI.
4 ULs are not established for vitamin K.
5 ULs are not established for thiamin.
6 ULs are not established for riboflavin.
Recommended Daily Intakes and Upper Limits for Additional Nutrients (Continued)
Age
|
Vitamin B-12
See Report
|
Pantothenic Acid
See Report
|
Biotin
See Report
|
Choline
|
Chromium
See Report
|
Copper
|
|
RDA
|
Upper Limit2
|
Ade-
quate
Intake3
|
Upper Limit4
|
Ade-
quate
Intake5
|
Upper Limit6
|
Ade-
quate
Intake7
|
Upper Limit
|
Ade-
quate
Intake8
|
Upper Limit9
|
RDA
|
Upper Limit
|
|
1 - 3
|
0.9 mcg
|
NE
|
2 mg
|
NE
|
8 mcg
|
NE
|
200 mg
|
1 g
|
11 mcg
|
NE
|
340 mcg
|
1,000 mcg
|
|
4 - 8
|
1.2 mcg
|
NE
|
3 mg
|
NE
|
12 mcg
|
NE
|
250 mg
|
1 g
|
15 mcg
|
NE
|
440 mcg
|
3,000 mcg
|
|
9 - 13
|
1.8 mcg
|
NE
|
4 mg
|
NE
|
20 mcg
|
NE
|
375 mg
|
2 g
|
25 mcg (m)
21 mcg (f)
|
NE
|
700 mcg
|
5,000 mcg
|
|
14 - 18
|
2.4 mcg
|
NE
|
5 mg
|
NE
|
25 mcg
|
NE
|
550 mg (m)
400 mg (f)
|
3 g
|
35 mcg (m)
24 mcg (f)
29 mcg (preg)
44 mcg (lact)
|
NE
|
890 mcg
1,000 mcg (preg)
1,300 mcg (lact)
|
8,000 mcg
|
|
Adult
|
2.4 mcg1
2.6 mcg (preg)
2.8 mcg(lact)
|
NE
|
5 mg
6 mg (preg)
7 mg (lact)
|
NE
|
30 mcg
35 mcg (lact)
|
NE
|
550 mg (m)
425 mg (f)
450 mg (preg)
550 mg (lact)
|
3.5 g
|
35 mcg (m 19 to 50 years)
25 mcg (f 19 to 50 years)
30 mcg (m 50+ years)
20 mcg (f 50+ years)
30 mcg (preg)
45 mcg (lact)
|
NE
|
900 mcg
1,000 mcg (preg)
1,300 mcg (lact)
|
10,000 mcg
|
Source: Dietary Reference Intakes (1997 2001) from Institute of Medicine of the National Academy of Sciences. (Figures for infants also available.)
Abbreviations: NE not established; f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram)
Notes:
1 Because 10% to 30% of older people may malabsorb food bound vitamin B-12, it is advisable for those older than 50 years to meet their RDA mainly by consuming foods with vitamin B12 or a supplement containing vitamin B12.
2 ULs are not established for vitamin B-12.
3 RDA not established for pantothenic acid
4 ULs are not established for pantothenic acid.
5 RDA not established for biotin
6 ULs not established for biotin.
7 RDA not established for choline. Choline is technically not a vitamin, but is often listed with B vitamins.
8 RDA not established for chromium.
9 ULs not established for chromium.
Recommended Daily Intakes and Upper Limits for Additional Nutrients (Continued)
Age
|
Fluoride
|
Iodine
|
Magnesium
See Report
|
Manganese
|
Molybdenum
|
Phosphorus
|
Ade-
quate
Intake1
|
Upper Limit
|
RDA
|
Upper Limit
|
RDA
|
Upper Limit2
|
Ade-
quate
Intake3
|
Upper Limit
|
RDA
|
Upper Limit
|
RDA
|
Upper Limit
|
|
1 - 3
|
0.7 mg
|
1.3 mg
|
90 mcg
|
200 mcg
|
80 mg
|
65 mg
|
1.2 mg
|
2 mg
|
17 mcg
|
300 mcg
|
460 mg
|
3 g
|
|
4 - 8
|
1 mg
|
2.2 mg
|
90 mcg
|
300 mcg
|
130 mg
|
110 mg
|
1.5 mg
|
3 mg
|
22 mcg
|
600 mcg
|
500 mg
|
3 g
|
|
9 - 13
|
2 mg
|
10 mg
|
120 mcg
|
600 mcg
|
240 mg
|
350 mg
|
1.9 mg (m)
1.6 mg (f)
|
6 mg
|
34 mcg
|
1,100 mcg
|
1,250 mg
|
4 g
|
|
14 - 18
|
3 mg
|
10 mg
|
150 mcg
|
900 mcg
|
410 mg (m)
360 mg (f)
400 mg (preg)
360 mg (lact)
|
350 mg
|
2.2 mg (m)
1.6 mg (f)
|
9 mg
|
43 mcg
|
1,700 mcg
|
1,250 mg
|
4 g
3.5 g (preg)
4 g
(lact)
|
|
Adult
|
4 mg (m)
3 mg (f)
|
10 mg
|
150 mcg
220 mcg (preg)
290 mcg (lact)
|
1,100 mcg
|
400 mg (m 19 to 30 years)
420 mg (m 30+ years)
310 mg (f 19 to 30 years)
350 mg (preg 19 to 30 years)
310 mg (lact 19 to 30 years)
320 mg (f 30+ years)
360 mg (preg 30+ years)
320 mg (lact 30+ years)
|
350 mg
|
2.3 mg (m)
1.8 mg (f)
2 mg (preg)
2.6 mg (lact)
|
11 mg
|
45 mcg
50 mcg (preg and lact)
|
2,000 mcg
|
700 mg
|
4 g
(19 to 70 years)
3 g
(70+ years)
|
Source: Dietary Reference Intakes (1997 2001) from Institute of Medicine of the National Academy of Sciences. (Figures for infants also available.)
Abbreviations: f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram)
Notes:
1 RDA not established for fluoride
2 The UL's for magnesium represent intake from a pharmacologic agent only and do not include intake from food and water.
3 RDA not established for manganese.
Recommended Daily Intakes and Upper Limits for Additional Nutrients (Continued)
Age
|
Potassium
See Report
|
Selenium
See Report
|
Zinc
See Report
|
|
Adequate Intake1
|
Upper Limit2
|
RDA
|
Upper Limit
|
RDA
|
Upper Limit
|
|
1 - 3
|
3.0 g
|
NE
|
20 mcg
|
90 mcg
|
3 mg
|
7 mg
|
|
4 - 8
|
3.8 g
|
NE
|
30 mcg
|
150 mcg
|
5 mg
|
12 mg
|
|
9 - 13
|
4.5 g
|
NE
|
40 mcg
|
280 mcg
|
8 mg
|
23 mg
|
|
14 - 18
|
4.7 g
|
NE
|
55 mcg
|
400 mcg
|
11 mg (m)
9 mg (f)
12 mg (preg)
13 mg (lact)
|
34 mg
|
|
Adult
|
4.7 g
5.1 g (lact)
|
NE
|
55 mcg
60 mcg (preg)
70 mcg (lact)
|
400 mcg
|
11 mg (m)
8 mg (f)
11 mg (preg)
12 mg (lact)
|
40 mg
|
Source: Dietary Reference Intakes (1997 2001) from Institute of Medicine of the National Academy of Sciences. (Figures for infants also available.)
Abbreviations: NE not established; f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram)
Notes:
1 RDA not established for potassium.
2 ULs are not established for potassium.
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