Recommended Daily Allowances (RDA)

Quick Tip: The Recommended Daily Allowances are formed by a committee of scientists. They are based on research studies and estimate the nutrient needs of healthy people. The RDA’s are set so that the bulk of the population will be covered. This is why it is sometimes best to consult your physician and/or dietitian to determine what recommendations are right for you.

Recommended Daily Dietary Allowances, Revised 1989

Recommended Vitamin Intakes:

Category
Age (yrs)
Vita-min A (mcg)
Vita-min D (mcg)
Vita-min E (mg)
Vita-min K (mcg)
Vita-min C (mg)
Thia-min (mg)
Ribo-flavin (mg)
Niacin (mg)
Vita-min B6 (mg)
Folate (mcg)
Vita-min B12
Infants
0-.5
375
7.5
3
5
30
.3
.4
5
.3
25
.3
 
.5-1
375
10
4
10
35
.4
.5
6
.6
35
.5
Children
1-3
400
10
6
15
40
.7
.8
9
1.0
50
.7
 
4-6
500
10
7
20
45
.9
1.1
12
1.1
75
1.0
 
7-10
700
10
7
30
45
1.0
1.2
13
1.4
100
1.4
Males
11-14
1000
10
10
45
50
1.3
1.5
17
1.7
150
2.0
 
15-18
1000
10
10
65
60
1.5
1.8
20
2
200
2.0
 
19-24
1000
10
10
70
60
1.5
1.7
19
2
200
2.0
 
25-50
1000
5
10
80
60
1.5
1.7
19
2
200
2.0
 
51+
1000
5
10
80
60
1.2
1.4
15
2
200
2.0
Females
11-14
800
10
8
45
50
1.1
1.3
15
1.4
150
2.0
 
15-18
800
10
10
55
60
1.1
1.3
15
1.5
180
2.0
 
19-24
800
10
10
60
60
1.1
1.3
15
1.6
180
2.0
 
25-50
800
5
10
65
60
1.1
1.3
15
1.6
180
2.0
 
51+
800
5
10
65
60
1.0
1.2
13
1.6
180
2.0
Pregnant
800
10
10
65
70
1.5
1.6
17
2.2
400
2.3
Lactating
1st 6 mo’s
1300
10
12
65
95
1.6
1.8
20
2.1
280
2.6
 
2nd 6 mo’s
1200
10
11
65
90
1.6
1.7
20
2.1
260
2.6

Recommended Mineral Intakes:

Category
Age (yrs)
Calcium (mg)
Phosporus (mg)
Magnesium (mg)
Iron (mg)
Zinc (mg)
Iodine (mcg)
Selenium (mcg)
Infants
0-.5
400
300
40
6
5
40
10
.5-1
600
500
60
10
5
50
15
Children
1-3
800
800
80
10
10
70
20
4-6
800
800
120
10
10
90
20
7-10
800
800
170
10
10
120
30
Males
11-14
1200
1200
270
12
15
150
40
15-18
1200
1200
400
12
15
150
50
19-24
1200
1200
350
10
15
150
70
25-50
800
800
350
10
15
150
70
51+
800
800
350
10
15
150
70
Females
11-14
1200
1200
280
15
12
150
45
15-18
1200
1200
300
15
12
150
50
19-24
1200
1200
280
15
12
150
55
25-50
800
800
280
15
12
150
55
51+
800
800
280
10
12
150
55
Pregnant
1200
1200
320
30
15
175
65
Lactating
1st 6 mo’s
1200
1200
355
15
19
200
75
2nd 6 mo’s
1200
1200
340
15
16
200
75

 

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