The Food and Nutrition Board of the Institute of Medicine has created recommended dietary allowances, or RDAs, for many essential vitamins and minerals. This encourages a healthy diet and prevents nutritional deficiencies that can lead to serious health problems. Eating a variety of foods will ensure that you get enough of these nutrients.
Fat-soluble Vitamins
Fat-soluble vitamins include vitamins A, D, E and K. Males ages 14 and older require 900 mcg and females require 700 mcg of vitamin A per day. People ages 1 to 70 require 15 mcg of vitamin D and people over 70 require 20 mcg. The RDA of vitamin E is 15 mg for ages 14 and older. Teenagers ages 14 to 18 require 75 mcg and adults require 90 mcg of vitamin K per day.
Water-soluble Vitamins
Water-soluble vitamins include vitamin C, thiamine, riboflavin, niacin, pantothenic acid, B-6, B-12, biotin and folate. The RDA of vitamin C is 90 mg for men and 75 mg for women. Men require 1.2 mg and women require 1.1 mg of thiamine. Men require 1.3 mg and women require 1.1 mg of riboflavin per day. People ages 19 to 50 require 1.3 mg of B-6 and 2.4 mcg of B-12. Adults require 30 mcg and 400 mcg of biotin and folate, respectively.
Calcium, Magnesium and Phosphorus
The RDA of calcium is 1,000 mg for adults ages 19 to 50. People ages 9 to 18 require 1,300 mg due to rapid bone growth. Adult men require between 400 mg to 420 mg and adult women require 310 mg to 320 mg of magnesium daily. Adults require 700 mg and people ages 9 to 18 require 1,250 mg of phosphorus per day, notes Medlineplus.
Other Minerals
Other minerals include iron, selenium. iodine, chromium and zinc. The RDA of iron is 8 mg for men and 18 mg for women. The RDA increases to 27 mg for pregnant women because of the increased demand for red blood cells by the mother and fetus. Adults require 55 mcg of selenium and 150 mcg of iodine per day. Males ages 19 to 50 require 35 mcg and females require 25 mcg of chromium. Adult men require 11 mg and women require 8 mg of zinc daily.
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