Recommended Daily Allowance Of Vitamins And Minerals Chart
Getting the right amount of vitamins and minerals is essential for overall health and wellness. The Recommended Daily Allowance (RDA) is the amount of each nutrient that is necessary to meet the needs of most healthy individuals. Here is a detailed chart of the RDA for various vitamins and minerals:
Vitamin A
Vitamin A is important for healthy vision, skin, and immune function. The RDA for vitamin A is 900 micrograms (mcg) for men and 700 mcg for women.
Vitamin C
Vitamin C is essential for immune function and skin health. The RDA for vitamin C is 90 milligrams (mg) for men and 75 mg for women.
Vitamin D
Vitamin D is necessary for bone health and immune function. The RDA for vitamin D is 600 international units (IU) for both men and women.
Vitamin E
Vitamin E is an antioxidant that helps protect cells from damage. The RDA for vitamin E is 15 mg for both men and women.
Vitamin K
Vitamin K is important for blood clotting and bone health. The RDA for vitamin K is 120 mcg for men and 90 mcg for women.
Thiamin (Vitamin B1)
Thiamin is important for energy metabolism and nerve function. The RDA for thiamin is 1.2 mg for men and 1.1 mg for women.
Riboflavin (Vitamin B2)
Riboflavin is important for energy metabolism and healthy skin. The RDA for riboflavin is 1.3 mg for men and 1.1 mg for women.
Niacin (Vitamin B3)
Niacin is important for energy metabolism and healthy skin. The RDA for niacin is 16 mg for men and 14 mg for women.
Pantothenic Acid (Vitamin B5)
Pantothenic acid is important for energy metabolism and hormone production. The RDA for pantothenic acid is 5 mg for both men and women.
Pyridoxine (Vitamin B6)
Pyridoxine is important for protein metabolism and nerve function. The RDA for pyridoxine is 1.3 mg for both men and women.
Biotin (Vitamin B7)
Biotin is important for energy metabolism and healthy hair, skin, and nails. The RDA for biotin is 30 mcg for both men and women.
Folate (Vitamin B9)
Folate is important for DNA synthesis and cell division. The RDA for folate is 400 mcg for both men and women.
Cobalamin (Vitamin B12)
Cobalamin is important for nerve function and DNA synthesis. The RDA for cobalamin is 2.4 mcg for both men and women.
Calcium
Calcium is important for bone health and muscle function. The RDA for calcium is 1000 mg for both men and women.
Chromium
Chromium is important for glucose metabolism and insulin sensitivity. The RDA for chromium is 35 mcg for men and 25 mcg for women.
Copper
Copper is important for iron metabolism and immune function. The RDA for copper is 900 mcg for both men and women.
Fluoride
Fluoride is important for dental health. The RDA for fluoride is 4 mg for men and 3 mg for women.
Iodine
Iodine is important for thyroid function. The RDA for iodine is 150 mcg for both men and women.
Iron
Iron is important for oxygen transport and immune function. The RDA for iron is 8 mg for men and 18 mg for women.
Magnesium
Magnesium is important for bone health and muscle function. The RDA for magnesium is 400 mg for men and 310 mg for women.
Manganese
Manganese is important for bone health and energy metabolism. The RDA for manganese is 2.3 mg for men and 1.8 mg for women.
Molybdenum
Molybdenum is important for amino acid metabolism. The RDA for molybdenum is 45 mcg for both men and women.
Phosphorus
Phosphorus is important for bone health and energy metabolism. The RDA for phosphorus is 700 mg for both men and women.
Potassium
Potassium is important for blood pressure regulation and muscle function. The RDA for potassium is 4700 mg for both men and women.
Selenium
Selenium is important for antioxidant function and thyroid health. The RDA for selenium is 55 mcg for both men and women.
Sodium
Sodium is important for fluid balance and nerve function. The RDA for sodium is 2300 mg for both men and women.
Zinc
Zinc is important for immune function and wound healing. The RDA for zinc is 11 mg for men and 8 mg for women.
Getting the right amount of vitamins and minerals is crucial for staying healthy. By following the RDA chart, you can ensure that you are getting the right amount of nutrients for optimal health.
