The MDR, or minimum daily requirement, of vitamins and minerals was first created during World War II to establish nutritional standards for military rations. Since then the name has changed, but it still remains a valuable tool you can use to be sure you're getting the right amount of vitamins and minerals.
MDR, RDA and DRIs
The MDR defines the minimum amount of nutrients that the average person needs to maintain health and prevent disease. The MDR became known as the Recommended Dietary Allowance, or RDA, and the RDA is now part of the Dietary Reference Intakes, or DRIs. Don't let the different names confuse you. What counts is that you can rely on the number assigned to each vitamin and mineral that tells how much of each you should consume in a day.
About DRIs
The DRIs are based on several different values: the Estimated Average Requirement, the Recommended Dietary Allowance and an Adequate Intake. The Estimated Average Requirement, or EAR, defines the nutritional needs of 50 percent of the population. The RDA is the average amount of nutrients needed to prevent a deficiency in 98 percent of the population. The Adequate Intake, or AI, is used when there isn't enough information about a nutrient to establish a RDA. DRIs also define the maximum tolerable amount, or Upper Intake Level, of nutrients that can become toxic. Be aware that DRIs are only for healthy people and that medical conditions can change your nutritional needs.
Finding the RDA
The RDA for each vitamin and mineral is different depending on your age, whether you're an adult man or woman and if you're a woman who is pregnant or breastfeeding. The best way to find out how much you need is to search one of the charts available online from the USDA, the Office of Dietary Supplements or the Institute of Medicine. Detailed information about each vitamin and mineral, as well as the RDA or AI, is also available at the Linus Pauling Institute's Micronutrient Information Center.
RDA for Vitamins
The daily RDA for the fat-soluble vitamins for adult men and women is 700 to 900 mcg of vitamin A, 5 mcg of vitamin D, 15 mg of vitamin E and 90 to 120 mcg of vitamin K. Adult women need about 75 mg of vitamin C each day, while men need 90 mg. The daily recommendations for the B vitamins include: 30 mcg of biotin, 400 mcg of folate, 14 to 16 mg of niacin, 1.1 to 1.3 mg of riboflavin, 1.1 to 1.2 mg of thiamin, 1.3 mg of vitamin B6 and 2.4 mg of vitamin B12.
RDA for Minerals
Adult men and women should include about 1,000 mg of calcium in their diet each day and 700 mg of phosphorus. Women need about 18 mg of iron daily, while men only need 8 mg. Other mineral requirements include 4.7 g of potassium, 320 to 420 mg of magnesium and 8 to 11 mg of zinc. For those watching salt intake, it's important to know that the recommended daily intake for sodium is 1.3 to 1.5 g.
References
- Institute of Medicine: Dietary Reference Intakes: Vitamins and Elements
- Office of Dietary Supplements: Nutrient Recommendations: Dietary Reference Intakes (DRI)
- Institute of Medicine: Dietary Reference Intakes: Vitamins
- Institute of Medicine: Dietary Reference Intakes: Elements
- Linus Pauling Institute: Micronutrient Information Center
- USDA: Dietary Guidance: DRI Tables
Member Comments