You body requires essential vitamins and minerals each day to function properly, to avoid diseases and for you to feel you best. According to the U.S. Department of Agriculture, many Americans do not consume enough of certain essential nutrients, despite having adequate resources to consume a healthy diet. Daily vitamin and mineral requirements vary by gender and age. You can obtain them through eating a healthy diet or from your diet plus multivitamin supplementation.
Background
Daily requirements for vitamin and minerals are called recommended dietary allowances or RDAs, and adequate intakes or AIs. RDAs were set by the Institute of Medicine Food and Nutrition Board to help meet the nutrition needs of 97 to 98 percent of people in each age and gender group. If not enough evidence existed to determine an RDA, the Institute of Medicine established AI values.
Adult Vitamin Requirements
Vitamin RDA ranges for adults include: 75 to 90 mg of vitamin C; 15 to 20 mcg of vitamin D; 700 to 900 mcg of vitamin A; 15 mg of vitamin E; 14 to 16 mg of niacin; 1.1 to 1.3 mg of riboflavin; 1.1 to 1.2 mg of thiamine; 1.3 to 1.7 mg of vitamin B-6; 2.4 mcg of vitamin B-12; and 400 mcg of folate.
Vitamin AI ranges for adults include: 90 to 120 mcg of vitamin K; 425 to 550 mg of choline; 5 mg of pantothenic acid and 30 mcg of biotin.
Adult Mineral Requirements
Mineral RDA ranges for adults include: 8 to 18 mg of iron; 1,000 to 1,200 mg of calcium; 150 mcg iodine; 900 mcg of copper; 310 to 420 mg of magnesium; 45 mcg of molybdenum; 700 mg of phosphorous; 55 mcg of selenium and 8 to 11 mg of zinc.
Mineral AI ranges for adults include: 20 to 35 mcg of chromium; 3 to 4 mg of fluoride; 1.8 to 2.3 mg of manganese; 4.7 grams of potassium; 1.8 to 2.3 g of chloride and 1.2 to 1.5 g of sodium.
Pregnancy
In general, vitamin and mineral requirements during pregnancy are higher than for other adults. According to the American Dietetic Association, key vitamins and minerals for a healthy pregnancy include calcium, iron and folic acid. An obstetrician will usually recommend you take a prenatal multivitamin supplement if you are pregnant to help ensure a healthy pregnancy and baby.
Vegetarians
If you're a vegetarian and eliminate certain foods from your diet, it's important to consume key nutrients through diet or diet plus supplementation. According to the American Dietetic Association, important nutrients for vegetarians are iron, zinc, calcium, iodine, vitamin B-12, vitamin D, omega-3 fatty acids and protein.
References
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- Institute of Medicine Food and Nutrition Board: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes for Vitamins and Elements
- American Dietetic Association: Eating Right During Pregnancy
- American Dietetic Association; Vegetarian Diets; July 2009
Member Comments