Nutrient RDAs – Vitamin and Mineral Recommended Dietary Allowance

September 30, 2023 2 mins to read

Vitamins and Minerals RDA for Adults (Ages 19-50)


  1. Vitamin A: 900 mcg (men), 700 mcg (women)
  2. Vitamin C: 90 mg (men), 75 mg (women)
  3. Vitamin D: 600 IU
  4. Vitamin E: 15 mg
  5. Vitamin K: 120 mcg (men), 90 mcg (women)
  6. Vitamin B1 (Thiamin): 1.2 mg (men), 1.1 mg (women)
  7. Vitamin B2 (Riboflavin): 1.3 mg (men), 1.1 mg (women)
  8. Vitamin B3 (Niacin): 16 mg (men), 14 mg (women)
  9. Vitamin B5 (Pantothenic Acid): 5 mg
  10. Vitamin B6: 1.3 mg
  11. Vitamin B7 (Biotin): 30 mcg
  12. Vitamin B9 (Folate): 400 mcg
  13. Vitamin B12: 2.4 mcg
  14. Choline: 550 mg (men), 425 mg (women)


  1. Calcium: 1000 mg
  2. Iron: 8 mg (men), 18 mg (women)
  3. Magnesium: 400 mg (men), 310 mg (women)
  4. Phosphorus: 700 mg
  5. Potassium: 3400 mg (men), 2600 mg (women)
  6. Sodium: 2300 mg (upper limit)
  7. Zinc: 11 mg (men), 8 mg (women)
  8. Copper: 900 mcg
  9. Manganese: 2.3 mg (men), 1.8 mg (women)
  10. Selenium: 55 mcg
  11. Chromium: 35 mcg (men), 25 mcg (women)
  12. Molybdenum: 45 mcg
  13. Iodine: 150 mcg
  14. Fluoride: 4 mg (men), 3 mg (women)

My Favorite Supplements

Dr. Wallach designed a multi-vitamin and multi mineral complex (Youngevity Brand), that comes as part of a bundle designed he calls “Mighty 90” or “90 for Life” to provide your body with all of the 91 essential nutrients your body needs to stay healthy and reduce the risk of disease , as well as to help restore good health. I’m a distributor for these products because, they help me and my clients and are in my opinion the best money can buy and some of the highest quality in the world. You can get more info here and Buy Dr. Wallachs Mighty 90 Bundles here, and they’ll give your body all the nutrients it needs.


RDAs can be grossly inadequate for some people and too much for others. If you have a severe deficiency, higher amounts may be required until healthy levels are restored. I suggest you book an appointment, to be put on a proper nutritional plan that accommodates for your diet (or adjusts it), and gives you the correct nutrients and dosages to optimize your health.

Leave a comment

Your email address will not be published. Required fields are marked *