Vitamin and Mineral Reference Chart

What Are The Recommended Daily Amounts of Vitamins & Minerals?

Do you ever wonder what the minimum amount of vitamin and minerals you should be getting every day? The US RDA has not been updated in over 20 years, yet amounts recommended by dietitians and doctors have changed considerably.

Here, we’re just going to list the current guidelines for healthy adults ages 20 and up. The first number is for women, the second number is for men. Of course, if you’re pregnant or have an illness, your requirements may be different.

You can use this chart to compare your current vitamin-mineral regime and determine if you need to increase or decrease the amounts you’re currently taking.

Vitamins RDI Functions
Vitamin A (Retinol) 2,500 IU Maintenance of healthy skin, eyes, bones, hair and teeth
Beta Carotene 15,000 IU Beta Carotene is an antioxidant and can be converted by the body to vitamin A as needed
Vitamin D 1000 IU Assists in the absorption and metabolism of calcium and phosphorus for strong bones and teeth
Vitamin C 75 mg to 90 mg As an antioxidant, inhibits the formation of nitrosamines (a suspected carcinogen). Important for maintenance of bones, teeth, collagen and blood vessels (capillaries). Enhances iron absorption, red blood cell formation
Vitamin E 30 IU As an antioxidant, helps protect cell membranes, lipoproteins, fats and vitamin A from destructive oxidation. Helps protect red blood cells
Vitamin K 90 mcg to
120 mcg		 Needed for proper blood clotting
Vitamin B-1
(Thiamine)		 1.1 mg to
1.2 mg 		Releases energy from foods. Needed for normal appetite and for functioning of nervous system
Vitamin B-2
(Riboflavin)		 1.1 mg to
1.3 mg 		Releases energy from foods. Necessary for healthy skin and eyes
Vitamin B-3
(Niacin)		 14 mg to
16 mg		 Releases energy from foods. Aids in maintenance of skin, nervous system and proper mental functioning
Vitamin B-6 1.3 mg to
1.7 mg		 Releases energy from foods. Plays a role in protein and fat metabolism. Essential for function of red blood cells and hemoglobin synthesis
Vitamin B-12 2.4 mcg Prevents pernicious anemia. Necessary for healthy nervous system Involved in synthesis of genetic material (DNA)
Biotin 30 mcg Releases energy from foods. Plays a role in metabolism of amino acids. Needed for normal hair production and growth
Pantothenic Acid 5 mg Releases energy from foods Involved in synthesis of acetylcholine, an excitatory neurotransmitter. Needed for normal functioning of the adrenal glands
Folic Acid 400 mcg Necessary for proper red blood cell formation. Plays a role in the metabolism of fats, amino acids, DNA and RNA. Needed for proper cell division and protein synthesis
Choline 425 mg to
550 mg		 As a lipotropic nutrient, prevents fat accumulation in the liver. Precursor to acetylcholine, a major neurotransmitter in the brain
Inositol ** Involved in calcium mobilization
Minerals RDI Functions
Boron ** Possibly plays a role in maintaining strong bones Affects calcium and magnesium metabolism. May be needed for proper membrane function
Calcium 1000 mg Builds strong bones and teeth Involved in nerve transmission and muscle contraction
Chromium 120 mcg As part of Glucose Tolerance Factor (GTF), it works with insulin to regulate blood sugar levels
Copper 900 mcg Essential for red blood cell formation, hemoglobin synthesis. Involved in many enzyme systems including, superoxide dismutase (SOD), a major antioxidant enzyme system
Iodine 150 mcg Needed for proper functioning of the thyroid gland and production of thyroid hormones
Iron 18 mg
9 mg		 Prevents anemia; as a constituent of hemoglobin, transports oxygen throughout the body
Magnesium 400 mg Needed in many enzyme systems, especially those involved with energy production. Essential for proper heartbeat and nerve transmission. Constituent of bones and teeth
Manganese ** Cofactor in many enzyme systems including those involved in bone formation, energy production and protein metabolism
Molybdenum ** Required for proper growth and development. Plays a role in fat and nucleic acid metabolism. Needed for proper sulfur metabolism
Phosphorus ** Maintains strong bones and teeth. Necessary for muscle and nerve function.
Potassium 3,500 mg An electrolyte needed to maintain fluid balance, proper heartbeat and nerve transmission.
Selenium 70 mcg As an antioxidant, it is a constituent of glutathione peroxidase. Protects vitamin E
Silicon ** Needed for proper bone structure and growth
Zinc 15 mg Component of insulin; required for blood sugar control. Needed for proper taste and hearing. Important in wound healing and enzyme activation.

** No current recommendations set. Usually means we get enough in our daily diet.