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Recommended Daily Intakes and Upper Limits for Nutrients
What is the right amount of a vitamin or mineral to get each day? To help you, below are recommended intake levels for selected nutrients based on RDAs (Recommended Dietary Allowances) from the Institute of Medicine (IOM) of the National Academy of Sciences. In cases where no RDA is established, the IOM has developed AIs (Adequate Intake) levels, which are shown.
Is it possible to get too much of nutrient? Yes. For this reason, ULs (Upper Tolerable Intake Levels) are also set by the IOM and are provided below. There is an increased risk of an adverse event when exceeding the UL although sometimes these risks are acceptable when the nutrient is used in medical treatment.
Why do DV (Daily Value) figures on food and supplement labels not coincide with the RDAs and AIs? The DVs do not necessarily reflect the latest intake recommendations from the IOM, nor do they carefully distinguish needs by age and gender. Although FDA has noted its intention to update the DVs, it has not done so since 1968.
ConsumerLab.com has full reports on each of these nutrients which include independent tests and reviews of brands of vitamin and supplement products. You can access these ConsumerLab.com (CL) reports using the links below. Also, see our reports on Multivitamins, and reports on other nutrients and popular
supplements.
Source:Dietary Reference Intakes Tables and Application from Institute of Medicine of the National Academy of Sciences, November 30 2010 (Figures for infants also available.) Abbreviations: f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram) Notes: 1 Figures for vitamin A may also be expressed in mcg rather than IU (International Units). The mcg equivalent of one IU of vitamin A depends on the form, such as retinol, retinyl acetate, or retinyl palmitate. Most labels show value in IU (International Units).
2 UL for vitamin A applies only to retinol forms, not beta-carotene.
3 Folate from supplements and fortified foods is absorbed twice as well as from regular food. If using supplements or fortified foods as your source, then only half the listed amount is required.
4 UL for folate applies only to supplements and fortified foods, not regular foods.
5 Figures may also be expressed in mcg (1 mcg =40 IU) but most labels show value in IU (International Units).
Recommended Daily Intakes and Upper Limits for Additional Nutrients (Continued)
Source:Dietary Reference Intakes Tables and Application from Institute of Medicine of the National Academy of Sciences, November 30 2010 (Figures for infants also available.) Abbreviations: NE not established; f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram) Notes: 1 Vitamin E amounts may also be expressed in milligrams (mg). For those amounts, see the Vitamin E Report. 2 The ULs for vitamin E, niacin, and folate apply to synthetic forms obtained from supplements, fortified foods, or a combination of the two.
3 RDA not established for vitamin K. Figures based on AI.
4 ULs are not established for vitamin K.
5 ULs are not established for thiamin.
6 ULs are not established for riboflavin.
Recommended Daily Intakes and Upper Limits for Additional Nutrients (Continued)
35 mcg (m 19 to 50 years)
25 mcg (f 19 to 50 years)
30 mcg (m 50+ years)
20 mcg (f 50+ years)
30 mcg (preg)
45 mcg (lact)
NE
900 mcg
1,000 mcg (preg)
1,300 mcg (lact)
10,000 mcg
Source:Dietary Reference Intakes Tables and Application from Institute of Medicine of the National Academy of Sciences, November 30 2010 (Figures for infants also available.) Abbreviations: NE not established; f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram) Notes: 1 Because 10% to 30% of older people may malabsorb food bound vitamin B-12, it is advisable for those older than 50 years to meet their RDA mainly by consuming foods with vitamin B12 or a supplement containing vitamin B12.
2 ULs are not established for vitamin B-12.
3 RDA not established for pantothenic acid
4 ULs are not established for pantothenic acid.
5 RDA not established for biotin
6 ULs not established for biotin.
7 RDA not established for choline. Choline is technically not a vitamin, but is often listed with B vitamins.
8 RDA not established for chromium.
9 ULs not established for chromium.
Recommended Daily Intakes and Upper Limits for Additional Nutrients (Continued)
Source:Dietary Reference Intakes Tables and Application from Institute of Medicine of the National Academy of Sciences, November 30 2010 (Figures for infants also available.) Abbreviations: f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram) Notes: 1 RDA not established for fluoride
2 The UL's for magnesium represent intake from a pharmacologic agent only and do not include intake from food and water.
3 RDA not established for manganese.
Recommended Daily Intakes and Upper Limits for Additional Nutrients (Continued)
Source:Dietary Reference Intakes Tables and Application from Institute of Medicine of the National Academy of Sciences, November 30 2010 (Figures for infants also available.) Abbreviations: NE not established; f - female; lact lactating (breast feeding) female; m male; preg pregnant female;
mg milligram (1,000 milligrams = 1 gram); mcg microgram (1,000 micrograms = 1 milligram) Notes: 1 RDA not established for potassium.
2 ULs are not established for potassium.
