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List of Recommended Daily Allowance of Vitamins and Minerals

by
author image Abigail Ekue
Abigail Ekue is a writer specializing in health, fitness and nutrition. She is a NATA-certified Athletic Trainer with a degree in Sports Sciences. She has experience in sports physical therapy and personal fitness training. Her work has been featured in "AM New York," "AskMen," "New York Resident," various blogs along with LIVESTRONG and eHow.
List of Recommended Daily Allowance of Vitamins and Minerals
There are specific RDAs for vitamins and minerals for men and women Photo Credit Thinkstock/Stockbyte/Getty Images

Vitamins and minerals are essential to overall health. Deficiencies in any of these nutrients alter functions in the body and even lead to disease. The Recommended Daily Allowances (RDAs), also known as Recommended Daily Intakes (RDIs) or Dietary Reference Intakes (DRIs), are the average daily intake amount of specific vitamins and minerals deemed to be safe and recommended for the diet in order to reach nutrient requirements. For some vitamins and minerals, the RDAs vary between men and women due to different physiological needs.

Recommended Daily Allowance for Vitamins for Men 31 to 50 Years Old

According to the Food and Nutrition Board of the Institute of Medicine, the RDAs for fat-soluble vitamins for men are as follows: Vitamin A is 900 micrograms, vitamin D is 15 micrograms, and vitamin E is 15 milligrams. For water-soluble vitamins, vitamin C is 90 milligrams, thiamin is 1.2 milligrams, riboflavin is 1.3 milligrams, niacin is 16 milligrams, vitamin B6 is 1.3 milligrams, vitamin B12 is 2.4 micrograms, and folate is 400 micrograms.

Recommended Daily Allowance for Vitamins for Women 31 to 50 Years Old

For women, the RDAs for fat-soluble vitamins are as follows: 700 micrograms for vitamin A, 15 micrograms of vitamin D and 15 milligrams of vitamin E. The RDAs for water-soluble vitamins are slightly different for women than men. Vitamin C is 75 milligrams, thiamin is 1.1 milligrams, riboflavin is 1.1 milligrams, niacin is 14 milligrams, B6 is 1.3 milligrams, B12 is 2.4 micrograms, and folate is 400 micrograms.

Recommended Daily Allowance for Minerals for Men 31 to 50 Years Old

For men, the Institute of Medicine reports the RDAs for minerals as follows: 1,000 milligrams of calcium, 8 milligrams of iron, 150 micrograms of iodine, 55 micrograms of selenium, 11 milligrams of zinc, 420 milligrams of magnesium and 900 micrograms of copper.

Recommended Daily Allowance for Minerals for Women 31 to 50 Years Old

Mineral Recommended Daily Allowances for women, ages 31 to 50, vary slightly from men. Calcium is 1,000 milligrams, iron is 18 milligrams, iodine is 150 micrograms, selenium is 55 micrograms, zinc is 8 milligrams, magnesium is 320 milligrams, and copper is 900 micrograms.

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