Vitamins and Minerals: How Much Do You Need?

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Vitamins and Supplements Lifestyle Guide
Getting the Most From Supplements Your guide to the benefits of taking vitamins and supplements.
Vitamins and Supplements Glossary What does that vitamin label mean? A vitamin and supplement glossary of terms.
How Many Supplements Should I Take? How many supplements should you take each day? Get answers and facts here.
Your Guide to Protein Powders Got protein? What you should know about whey and other protein powders.
Understanding Prenatal Vitamins Get the basics on prenatal vitamins and your baby's health.
Iron Supplements Explained Who needs iron supplements? Get the facts on how iron works.
Vitamins that Fight Inflammation Facts on which vitamins and supplements may help decrease inflammation.
Nutritious & Delicious Foods Find out how these tasty and nutritious foods can benefit you.
How to Use Supplements Wisely A handy guide to taking supplements wisely.
Supplements to Boost Your Mood Depressed? Get the facts to see if supplements can help improve your mood.
Natural Sleep Supplements If you're in search of a good night's sleep, try these natural sleep aids.
Energy-Enhancing Supplements Low on energy and tired all the time? Find vitamin fixes here.
Libido-Boosting Supplements Can dietary supplements help put the spark back in your sex life?
Chronic Pain Supplements Don't let chronic pain keep you grounded. Find out which supplements ease pain.
Supplements for Skin & Beauty Which vitamins help keep you looking your best? Get the facts here.
Arthritis & Joint Pain Supplements Find out which supplements can help ease joint pain.
Memory-Boosting Supplements Fortify your memory naturally with the right vitamins.
Allergy Vitamins & Supplements Vitamins and supplements to help ease bothersome allergy symptoms.
Supplements for People With Cancer If you have cancer, you may have special nutrition needs. Vitamins may help.
Supplements for Cold and Flu Can vitamins help you stay healthy during flu season?
Evaluating Supplements What should you know before taking vitamins and supplements?
Heart Health Supplements Find out which supplements can help lower cholesterol.
Weight Loss Supplements Stuck in a diet rut? Find out if supplements can boost your weight loss efforts.

Vitamins and Minerals: How Much Should You Take?

(continued)

Table: RDAs and ULs for Vitamins and Minerals

The Institute of Medicine has determined upper limits for 24 nutrients. Here is a chart comparing the RDA and UL for all of them.

This table only applies to adults age 19 or older. It also does not apply to women who are pregnant or breastfeeding, because they have different nutritional requirements. Anyone who is under 19, pregnant, or breastfeeding should check with a doctor before using supplements.

Vitamin or Mineral	Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs are marked with an ()*	Upper Tolerable Limit (UL) The highest amount you can take without risk
Boron	Not determined.	20 mg/day
Calcium	Age 1-3: 700 mg/day Age 4-8: 1,000 mg/day Age 9-18: 1,300 mg/day Age 19-50: 1,000 mg/day Women age 51+: 1,200 mg/day Men age 71+: 1,200 mg/day	Age19-50: 2,500 mg/day Age 51 and up:2,000 mg/day
Chloride	Age 19-50: 2,300 mg/day Age 50-70: 2,000 mg/day Age 70 and older: 1,800 mg/day	3,600 mg/day
Choline (Vitamin B complex)	Age 70 and older: 1,800 mg/day Women: 425 mg/day *	3,500 mg/day
Copper	900 micrograms/day	10,000 micrograms/day
Fluoride	Men: 4 mg/day * Women: 3 mg/day *	10 mg/day
Folic Acid (Folate)	400 micrograms/day	1,000 micrograms/day This applies only to synthetic folic acid in supplements or fortified foods. There is no upper limit for folic acid from natural sources.
Iodine	150 micrograms/day	1,100 micrograms/day
Iron	Men: 8 mg/day Women age 19-50: 18 mg/day Women age 51 and up: 8 mg/day	45 mg/day
Magnesium	Men age 19-30: 400 mg/day Men age 31 and up: 420 mg/day Women age 19-30: 310 mg/day Women age 31 and up: 320 mg/day	350 mg/day This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water.
Manganese	Men: 2.3 mg/day * Women: 1.8 mg/day*	11 mg/day
Molybdenum	45 micrograms/day	2,000 micrograms/day
Nickel	Not determined	1.0 mg/day
Phosphorus	700 mg/day	Up to age 70: 4,000 mg/day Over age 70: 3,000 mg/day
Selenium	55 micrograms/day	400 micrograms/day
Sodium	Age 19-50: 1,500 mg/day Age 51-70: 1,300 mg/day Age 71 and up: 1,200 mg/day	2,300 mg/day
Vanadium	Not determined	1.8 mg/day
Vitamin A	Men: 3,000 IU/day Women: 2,310 IU/day	10,000 IU/day
Vitamin B3 (Niacin)	Men: 16 mg/day Women: 14 mg/day	35 mg/day This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources.
Vitamin B6	Men age 19-50: 1.3 mg/day Men age 51 up:1.7 mg/day Women age 19-50: 1.3 mg/day Women age 51 up: 1.5 mg/day	100 mg/day
Vitamin C	Men: 90 mg/day Women: 75 mg/day	2,000 mg/day
Vitamin D (Calciferol)	Age 1-70: 15 micrograms/day (600 IU, or international units) * Age 70 and older: 20 micrograms/day (800 IU) *	100 micrograms/day (4,000 IU)
Vitamin E (alpha-tocopherol)	22.4 IU/day	1,500 IU/day This applies only to vitamin E in supplements or fortified foods. There is no upper limit for vitamin E from natural sources.
Zinc	Men: 11 mg/day Women: 8 mg/day	40 mg/day