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Daily Requirement for Minerals & Vitamins

Vitamins & minerals are in important component of a nutritious diet. These nutrients provide a number of important functions in the body, and help to maintain overall good health. In the United States, the Institute of Medicine, a division of the National Academy of Sciences, maintains the list of recommended daily allowances (RDA) for vitamins and minerals in a well-balanced diet.

  1. B Vitamins

    • The RDA for vitamin B1 (thiamin) is 1.2 mg for adult males and 1.1 mg for adult females; for vitamin B2 (riboflavin) 1.3 mg for adult males and 1.1 mg for adult females; for vitamin B6 1.3 mg for adult males and adult females; for vitamin B12 2.4 mcg (micrograms) for adult males and females.

    Vitamin C

    • The RDA for vitamin C is 90 mg for adult males and 75 mg for adult females.

    Folate and Niacin

    • The RDA for folate (also called folic acid) is 400 mcg for adult males and adult females. The RDA for niacin is 16 mg for adult males and 14 mg for adult females.

    Calcium and Vitamin D

    • The RDA for calcium is 1,000 mg for adult males and adult females. The RDA for vitamin D is 5 mcg for adult males and adult females. Vitamin D aids in the absorption of calcium in the body.

    Phosphorus

    • The RDA for phosphorus is 700 mg for adult males and adult females.

    Copper and Magnesium

    • The RDA for copper is 900 micrograms for adult males and adult females. The RDA for magnesium is 420 mg for adult males and 320 mg for adult females.

    Iron

    • The RDA for iron is 8 mg for adult males and 18 mg for adult females. Because non-animal-based sources of iron are not absorbed as well as animal-based sources, vegetarians should aim to get double the RDA of iron in their diet.

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