Recommended Daily Intakes and Upper Limits for Vitamins and Minerals

DFE = Dietary Folate Equivalent; 1 DFE = 1 mcg naturally-occurring folate = 0.6 mcg folic acid taken with food = 0.5 mcg folic acid taken on an empty stomach. Until all labels are updated to reflect the latest rules (by January 2021), be aware that a product listing 400 mcg of synthetic folate, such as folic acid, actually provides about 667 mcg to 800 mcg DFE. Old labeling will show this to be 100% of the DV, while it is actually closer to 167% to 200% of the DV.

UL - Note that all UL figures are not based on mcg DFE, but on mcg of synthetic folate, such as folic acid or methylfolate, as there is no UL for natural folate. Consequently, if a product made with folic acid lists 1,000 mcg DFE, it only contains about 600 mcg of folic acid (which is far below the adult UL of 1,000 mcg of synthetic folate).

AIs established for potassium in 2005 were reduced in 2019 due to a change in approach, focusing specifically on nutritional adequacy. Higher intakes may reduce high blood pressure for some, but evidence is insufficient to establish intakes for that purpose. ULs are not established for potassium, but caution against high intakes is warranted, particularly for people with, or at risk of, compromised kidney function.

Figures for vitamin A are expressed in mcg RAE (retinol activity equivalents) rather than IU (International Units), an older unit of measurement. 1 IU = 0.3 mcg RAE, such that 3,000 IU = 900 mcg RAE. Newer labels show values in mcg RAE or simply as mcg of vitamin A. 1 microgram RAE = 1 microgram retinol, 2 microgram supplemental β- carotene, 12 micrograms dietary β-carotene, 24 micrograms α-carotene, or 24 micrograms β-cryptoxanthin (FDA 2016). UL for vitamin A applies only to retinol forms, not beta-carotene.

Due to reduced absorption, those older than 50 years are advised to meet their RDA mainly by consuming supplements with B12 or foods fortified with B12.

For smokers, add 35 mg to the listed RDAs for vitamin C.

Older labels may use IU (International Units). 1 mcg = 40 IU.

1 mg α-tocopherol = 1 mg RRR- α-tocopherol = 2 mg all rac-α-tocopherol (FDA 2016). UL includes all supplemental forms of α-tocopherol.

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