RECOMMENDED DAILY ALLOWANCE
OF VITAMINS & MINERALS

Vitamins

VITAMINS
  ADULT
MALES		 ADULT
FEMALES		 LACTATING
FEMALES		 PREGNANT
FEMALES		 KIDS AGES
7 - 10		 KIDS AGES
4 - 6		 KIDS AGES
1 - 3
VITAMIN A 10,000 IU 8,000 IU 12,000 IU 8,000 IU 7,000 IU 5,000 IU 4,000 IU
VITAMIN B1
Thiamin		 1.2 mg 1.1 mg 1.5 mg 1.1 mg .6 - .9 mg 6 - .9 mg .6 - .9 mg
VITAMIN B2
Riboflavin		 1.3 mg 1.1 mg 1.5 mg 1.5 mg .6 - .9 mg .6 - .9 mg .6 - .9 mg
VITAMIN B3
Niacin		 16 mg 14 mg 17 - 18 mg 9 - 16 mg 9 - 16 mg 9 - 16 mg 9 - 16 mg
VITAMIN B5
Pantothenic Acid		 5 mg 5 mg 6 - 7 mg 6 - 7 mg 2 - 4 mg 2 - 4 mg 2 - 4 mg
VITAMIN B6
Pryidoxine		 1.3 - 1.7 mg 1.3 - 1.7 mg 2 mg 2 mg .6 - 1.3 mg .6 - 1.3 mg 6 - 1.3 mg
VITAMIN B9
Folic Acid		 400 mcg 400 mcg 500 mcg 600 mcg 150 - 300 mcg 150 - 300 mcg 150 - 300
mcg
VITAMIN B12 2.4 mcg 2.4 mcg 2.8 mcg 2.4 mcg .9 - 2.4 mcg .9 - 2.4 mcg .9 - 2.4 mcg
VITAMIN C 60 mg 60 mg 95 mg 70 mg 45 - 50 mg 45 - 50 mg 45 - 50 mg
VITAMIN D
See note below
 400 - 800
IU		 400 - 800 IU 5 mg 5 mg 5 mg 5 mg 5 mg
Ages 50-70
Over 70		 800 - 1,000 IU
1,000 IU		 800-1,000 IU
1,000 IU		          
VITAMIN E 30 IU 30 IU 30 IU 30 IU 1 IU (.75 mg) 1 IU (.75 mg) 1 IU (.75 mg)
VITAMIN H
Biotin
Ages 14 - 18
 25 mcg
 25 mcg 35 mcg 30 mcg 20 mcg
Ages 9 - 13		 12 mcg
(Ages 4 - 8)		 8 mcg
Ages19 & up 30 mcg 30 mcg          
VITAMIN K 70 - 80 mcg 60 - 65 mcg 60 - 65 mcg 60 - 65 mcg 35 mcg 35 mcg 35 mcg
  ADULT
MALES		 ADULT
FEMALES		 LACTATING
FEMALES 		PREGNANT
FEMALES		 KIDS AGES
7 - 10		 KIDS AGES
4 - 6		 KIDS AGES
1 - 3

MINERALS
  ADULT
MALES		 ADULT
FEMALES		 LACTATING
FEMALES 		PREGNANT
FEMALES		 KIDS AGES
7 - 10		 KIDS AGES
4 - 6		 KIDS AGES
1 - 3
CALCIUM 1,000 mg 1,000 mg 1,000 mg 1,000 mg 800 - 1,300 mg 800 - 1,300 mg 800 - 1,300 mg
COPPER 1.5 - 3.0 mg 1.5 - 3.0 mg 1.5 - 3.0 mg 1.5 - 3.0 mg 1.5 - 3.0 mg 1.5 - 3.0 mg 1.5 - 3.0 mg
IODINE 150 mcg 150 mcg 150 mcg 150 mcg 70 - 150 mcg 70 - 150 mcg 70 - 150 mcg
IRON 10 mg 15 mg Ask Dr. 310 - 420 mg 10 - 12 mg 10 - 12 mg 10 - 12 mg
MAGNESIUM 310 -420mg 310 - 420 mg 310 - 420 mg 310 - 420 mg 130 - 240 mg 130 - 240 mg 130 - 240 mg
MANGANESE 2.0- 5.0 mg 2.0- 5.0 mg 2.0- 5.0 mg 2.0- 5.0 mg 2.0 - 3.0 mg 1.5 - 2.0 mg 1.0 - 1.5 mg
PHOSPEROUS 700 mg 700 mg 700 mg 700 mg 500 - 1250 mg 500 - 1250 mg 500 - 1250 mg
POTASSIUM 2,000 mg 2,000 mg 2,000 mg 2,000 mg      
SELENIUM 70 mcgs 55 mcgs 55 mcgs 55 mcgs      
SODIUM 500 mg 500 mg 500 mg Ask Dr.      
ZINC
See note below
 15 mg 12 mg 12 mg Ask Dr.      
  ADULT
MALES		 ADULT
FEMALES		 LACTATING
FEMALES 		PREGNANT
FEMALES		 KIDS AGES
7 - 10		 KIDS AGES
4 - 6		 KIDS AGES
1 - 3

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