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Vitamin Intake

Adequate vitamin intake is important for overall health and normal body function. There is a vast amount of information available regarding what vitamins and quantities a person should consume to ensure proper body function. In an effort to ensure that our patients and the general public has access to scientifically-backed, accurate information, we have provided the recommended daily intake ranges for most common vitamin and mineral supplements in the table below. These values are established by the U.S. government, based upon scientific data and disseminated by both the NIH and USDA.

The RDI is the recommended minimum daily intake amount and the UL is the maximum limit for daily intake in healthy adults. Please note that “ug” (micrograms) is sometimes noted as “mcg.”

Vitamin RDI amounts (per day) Maximum (per day)
Calcium 1000mg 2500mg
Copper 900ug 10,000ug
Iodine 150ug 1100ug
Magnesium 320mg 350mg
Phosphorus 700mg 4g
Selenium 55ug 400ug
Zinc 8mg 40mg
Sodium 1.5g 2.3g
Chloride 2.3g 3.6g
Potassium 4.7g none
Iron 18mg 45mg
Vitamin A 700ug= 2500IU 3000ug= 10,000IU
Vitamin C 75mg 2000mg
Vitamin D 15ug = 600IU 100ug= 4000IU
Vitamin E 15mg = 22.4IU 1000mg = 1493IU
Thiamin (B1) 1.1mg nd
Riboflavin (B2) 1.1mg nd
Niacin (B3) 14mg 35mg
Vitamin B6 1.3mg 100mg
Folate 400ug 1000ug
Vitamin B12 2.4ug nd
Vitamin K 90ug nd
Choline 425mg 3.5g
Biotin 30ug nd
Water 3.7L
Carbohydrates 130g
Fiber 25g
Linoleic acid (n-6 polyunsaturated fatty acids) 17g
Linoleic acid (n-3 polyunsaturated fatty acids) 1.1g
Protein 46g
Histidine 18mg/ g protein
Isoleucine 25mg/ g protein
Leucine 55mg/ g protein
Lysine 51mg/ g protein
Methionine 25mg/ g protein
Cysteine 25mg/ g protein
Phenylalanine 47mg/ g protein
Tyrosine 47mg/ g protein
Threonine 27mg/ g protein
Tryptophan 7mg/ g protein
Valine 32mg/ g protein

(nd = not determined)

References for all recommended values:

  • http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables
  • http://www.nap.edu/