Complete Vitamin and Mineral Daily Values Table: RDA by Age, Gender, and Life Stage

This is a comprehensive reference for the Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) of all essential vitamins and minerals. The values presented here are drawn from the Dietary Reference Intakes (DRIs) established by the Institute of Medicine (now the National Academies of Sciences, Engineering, and Medicine) and verified against the National Institutes of Health Office of Dietary Supplements (NIH ODS) fact sheets.

Use this guide as a definitive reference when evaluating your nutritional intake, planning meals, or comparing supplement labels to actual recommended values.

Understanding the Terms

Before diving into the tables, it helps to understand what the numbers represent:

• RDA (Recommended Dietary Allowance): The average daily intake sufficient to meet the nutrient requirements of 97–98% of healthy individuals in a given age and gender group. This is the primary target to aim for.
• AI (Adequate Intake): Used when there is insufficient evidence to establish an RDA. Represents the intake level assumed to ensure nutritional adequacy based on observed intakes of healthy populations. Marked with an asterisk (*) in the tables below.
• UL (Tolerable Upper Intake Level): The maximum daily intake unlikely to cause adverse health effects. Exceeding the UL does not guarantee harm but increases the risk.
• DV (Daily Value): The value used on U.S. nutrition labels. Based on a 2,000-calorie diet and a single reference value for all adults. DVs were updated in 2016 and may differ from RDAs for specific age/gender groups.

Fat-Soluble Vitamins

Fat-soluble vitamins (A, D, E, K) are stored in body fat and the liver. Because they accumulate, both deficiency and excess are concerns.

Vitamin A

Vitamin A is essential for vision, immune function, and cell growth. It is measured in micrograms of Retinol Activity Equivalents (mcg RAE).

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	400 mcg AI*	400 mcg AI*	—	—
7–12 months	500 mcg AI*	500 mcg AI*	—	—
1–3 years	300 mcg	300 mcg	—	—
4–8 years	400 mcg	400 mcg	—	—
9–13 years	600 mcg	600 mcg	—	—
14–18 years	900 mcg	700 mcg	750 mcg	1,200 mcg
19–50 years	900 mcg	700 mcg	770 mcg	1,300 mcg
51+ years	900 mcg	700 mcg	—	—

UL: 3,000 mcg/day for adults (preformed vitamin A only; beta-carotene has no established UL).

Vitamin D

Vitamin D regulates calcium absorption and bone metabolism. It is measured in micrograms (mcg) or International Units (IU). 1 mcg = 40 IU.

Life Stage	Male	Female	Pregnancy	Lactation
0–12 months	10 mcg (400 IU) AI*	10 mcg (400 IU) AI*	—	—
1–13 years	15 mcg (600 IU)	15 mcg (600 IU)	—	—
14–18 years	15 mcg (600 IU)	15 mcg (600 IU)	15 mcg (600 IU)	15 mcg (600 IU)
19–50 years	15 mcg (600 IU)	15 mcg (600 IU)	15 mcg (600 IU)	15 mcg (600 IU)
51–70 years	15 mcg (600 IU)	15 mcg (600 IU)	—	—
71+ years	20 mcg (800 IU)	20 mcg (800 IU)	—	—

UL: 100 mcg (4,000 IU)/day for adults. Many researchers argue the RDA is too low and advocate for 1,000–2,000 IU/day based on recent evidence (Holick, 2007; Heaney, 2011).

Vitamin E

Vitamin E is a fat-soluble antioxidant. It is measured in milligrams of alpha-tocopherol.

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	4 mg AI*	4 mg AI*	—	—
7–12 months	5 mg AI*	5 mg AI*	—	—
1–3 years	6 mg	6 mg	—	—
4–8 years	7 mg	7 mg	—	—
9–13 years	11 mg	11 mg	—	—
14+ years	15 mg	15 mg	15 mg	19 mg

UL: 1,000 mg/day for adults (from supplements only; food-based vitamin E has no established UL).

Vitamin K

Vitamin K is essential for blood clotting and bone metabolism. It is measured in micrograms (mcg). All values are AI (no RDA has been established).

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	2.0 mcg AI*	2.0 mcg AI*	—	—
7–12 months	2.5 mcg AI*	2.5 mcg AI*	—	—
1–3 years	30 mcg AI*	30 mcg AI*	—	—
4–8 years	55 mcg AI*	55 mcg AI*	—	—
9–13 years	60 mcg AI*	60 mcg AI*	—	—
14–18 years	75 mcg AI*	75 mcg AI*	75 mcg AI*	75 mcg AI*
19+ years	120 mcg AI*	90 mcg AI*	90 mcg AI*	90 mcg AI*

UL: No UL established. However, vitamin K can interfere with anticoagulant medications (warfarin). Patients on warfarin should maintain consistent vitamin K intake.

Water-Soluble Vitamins

Water-soluble vitamins are not stored in significant quantities and must be consumed regularly.

Vitamin C (Ascorbic Acid)

Essential for collagen synthesis, immune function, and antioxidant defense.

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	40 mg AI*	40 mg AI*	—	—
7–12 months	50 mg AI*	50 mg AI*	—	—
1–3 years	15 mg	15 mg	—	—
4–8 years	25 mg	25 mg	—	—
9–13 years	45 mg	45 mg	—	—
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg

UL: 2,000 mg/day for adults. Smokers need an additional 35 mg/day above the standard RDA.

B Vitamins — Complete Table

The B-vitamin complex includes eight distinct vitamins, each with unique functions.

Vitamin B1 (Thiamin)

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	0.2 mg AI*	0.2 mg AI*	—	—
7–12 months	0.3 mg AI*	0.3 mg AI*	—	—
1–3 years	0.5 mg	0.5 mg	—	—
4–8 years	0.6 mg	0.6 mg	—	—
9–13 years	0.9 mg	0.9 mg	—	—
14–18 years	1.2 mg	1.0 mg	1.4 mg	1.4 mg
19+ years	1.2 mg	1.1 mg	1.4 mg	1.4 mg

Vitamin B2 (Riboflavin)

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	0.3 mg AI*	0.3 mg AI*	—	—
7–12 months	0.4 mg AI*	0.4 mg AI*	—	—
1–3 years	0.5 mg	0.5 mg	—	—
4–8 years	0.6 mg	0.6 mg	—	—
9–13 years	0.9 mg	0.9 mg	—	—
14–18 years	1.3 mg	1.0 mg	1.4 mg	1.6 mg
19+ years	1.3 mg	1.1 mg	1.4 mg	1.6 mg

Vitamin B3 (Niacin)

Measured in milligrams of Niacin Equivalents (NE).

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	2 mg AI*	2 mg AI*	—	—
7–12 months	4 mg AI*	4 mg AI*	—	—
1–3 years	6 mg	6 mg	—	—
4–8 years	8 mg	8 mg	—	—
9–13 years	12 mg	12 mg	—	—
14–18 years	16 mg	14 mg	18 mg	17 mg
19+ years	16 mg	14 mg	18 mg	17 mg

UL: 35 mg/day from supplements (flushing can occur above this level).

Vitamin B5 (Pantothenic Acid)

All values are AI — no RDA established.

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	1.7 mg AI*	1.7 mg AI*	—	—
7–12 months	1.8 mg AI*	1.8 mg AI*	—	—
1–3 years	2 mg AI*	2 mg AI*	—	—
4–8 years	3 mg AI*	3 mg AI*	—	—
9–13 years	4 mg AI*	4 mg AI*	—	—
14+ years	5 mg AI*	5 mg AI*	6 mg AI*	7 mg AI*

Vitamin B6 (Pyridoxine)

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	0.1 mg AI*	0.1 mg AI*	—	—
7–12 months	0.3 mg AI*	0.3 mg AI*	—	—
1–3 years	0.5 mg	0.5 mg	—	—
4–8 years	0.6 mg	0.6 mg	—	—
9–13 years	1.0 mg	1.0 mg	—	—
14–18 years	1.3 mg	1.2 mg	1.9 mg	2.0 mg
19–50 years	1.3 mg	1.3 mg	1.9 mg	2.0 mg
51+ years	1.7 mg	1.5 mg	—	—

UL: 100 mg/day for adults.

Vitamin B7 (Biotin)

All values are AI — no RDA established.

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	5 mcg AI*	5 mcg AI*	—	—
7–12 months	6 mcg AI*	6 mcg AI*	—	—
1–3 years	8 mcg AI*	8 mcg AI*	—	—
4–8 years	12 mcg AI*	12 mcg AI*	—	—
9–13 years	20 mcg AI*	20 mcg AI*	—	—
14–18 years	25 mcg AI*	25 mcg AI*	30 mcg AI*	35 mcg AI*
19+ years	30 mcg AI*	30 mcg AI*	30 mcg AI*	35 mcg AI*

Vitamin B9 (Folate)

Measured in micrograms of Dietary Folate Equivalents (mcg DFE).

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	65 mcg AI*	65 mcg AI*	—	—
7–12 months	80 mcg AI*	80 mcg AI*	—	—
1–3 years	150 mcg	150 mcg	—	—
4–8 years	200 mcg	200 mcg	—	—
9–13 years	300 mcg	300 mcg	—	—
14–18 years	400 mcg	400 mcg	600 mcg	500 mcg
19+ years	400 mcg	400 mcg	600 mcg	500 mcg

UL: 1,000 mcg/day from folic acid (synthetic form) for adults. Critical note: all women capable of becoming pregnant should consume 400–800 mcg of folic acid daily to prevent neural tube defects.

Vitamin B12 (Cobalamin)

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	0.4 mcg AI*	0.4 mcg AI*	—	—
7–12 months	0.5 mcg AI*	0.5 mcg AI*	—	—
1–3 years	0.9 mcg	0.9 mcg	—	—
4–8 years	1.2 mcg	1.2 mcg	—	—
9–13 years	1.8 mcg	1.8 mcg	—	—
14–18 years	2.4 mcg	2.4 mcg	2.6 mcg	2.8 mcg
19+ years	2.4 mcg	2.4 mcg	2.6 mcg	2.8 mcg

UL: No UL established. B12 has very low toxicity risk. Adults over 50 are advised to obtain B12 from supplements or fortified foods due to reduced absorption of food-bound B12.

Essential Minerals

Major Minerals

These minerals are needed in amounts greater than 100 mg/day.

Calcium

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	200 mg AI*	200 mg AI*	—	—
7–12 months	260 mg AI*	260 mg AI*	—	—
1–3 years	700 mg	700 mg	—	—
4–8 years	1,000 mg	1,000 mg	—	—
9–13 years	1,300 mg	1,300 mg	—	—
14–18 years	1,300 mg	1,300 mg	1,300 mg	1,300 mg
19–50 years	1,000 mg	1,000 mg	1,000 mg	1,000 mg
51–70 years	1,000 mg	1,200 mg	—	—
71+ years	1,200 mg	1,200 mg	—	—

UL: 2,500 mg/day (19–50 years); 2,000 mg/day (51+ years).

Magnesium

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	30 mg AI*	30 mg AI*	—	—
7–12 months	75 mg AI*	75 mg AI*	—	—
1–3 years	80 mg	80 mg	—	—
4–8 years	130 mg	130 mg	—	—
9–13 years	240 mg	240 mg	—	—
14–18 years	410 mg	360 mg	400 mg	360 mg
19–30 years	400 mg	310 mg	350 mg	310 mg
31+ years	420 mg	320 mg	360 mg	320 mg

UL: 350 mg/day from supplements only (GI distress threshold). Magnesium from food is not a concern.

Phosphorus

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	100 mg AI*	100 mg AI*	—	—
7–12 months	275 mg AI*	275 mg AI*	—	—
1–3 years	460 mg	460 mg	—	—
4–8 years	500 mg	500 mg	—	—
9–18 years	1,250 mg	1,250 mg	1,250 mg	1,250 mg
19+ years	700 mg	700 mg	700 mg	700 mg

UL: 4,000 mg/day (adults up to 70); 3,000 mg/day (71+).

Potassium

All values are AI — no RDA established (values updated in 2019).

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	400 mg AI*	400 mg AI*	—	—
7–12 months	860 mg AI*	860 mg AI*	—	—
1–3 years	2,000 mg AI*	2,000 mg AI*	—	—
4–8 years	2,300 mg AI*	2,300 mg AI*	—	—
9–13 years	2,500 mg AI*	2,300 mg AI*	—	—
14–18 years	3,000 mg AI*	2,300 mg AI*	2,600 mg AI*	2,500 mg AI*
19+ years	3,400 mg AI*	2,600 mg AI*	2,900 mg AI*	2,800 mg AI*

UL: No UL established from food. Supplemental potassium should be taken with caution, particularly in individuals with kidney disease.

Sodium

All values are AI. The Chronic Disease Risk Reduction (CDRR) level is the intake above which reduction is recommended to lower chronic disease risk.

Life Stage	AI	CDRR (Reduce intake if above)
0–6 months	110 mg AI*	—
7–12 months	370 mg AI*	—
1–3 years	800 mg AI*	1,200 mg
4–8 years	1,000 mg AI*	1,500 mg
9–13 years	1,200 mg AI*	1,800 mg
14+ years	1,500 mg AI*	2,300 mg

Most adults in developed nations consume 3,400–4,000 mg/day — well above the CDRR.

Trace Minerals

These minerals are needed in smaller amounts.

Iron

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	0.27 mg AI*	0.27 mg AI*	—	—
7–12 months	11 mg	11 mg	—	—
1–3 years	7 mg	7 mg	—	—
4–8 years	10 mg	10 mg	—	—
9–13 years	8 mg	8 mg	—	—
14–18 years	11 mg	15 mg	27 mg	10 mg
19–50 years	8 mg	18 mg	27 mg	9 mg
51+ years	8 mg	8 mg	—	—

UL: 45 mg/day for adults. Iron is the most common micronutrient deficiency worldwide. The high RDA for premenopausal women (18 mg) reflects menstrual losses. The pregnancy requirement (27 mg) is difficult to meet from food alone, which is why prenatal supplements contain iron.

Zinc

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	2 mg AI*	2 mg AI*	—	—
7–12 months	3 mg	3 mg	—	—
1–3 years	3 mg	3 mg	—	—
4–8 years	5 mg	5 mg	—	—
9–13 years	8 mg	8 mg	—	—
14–18 years	11 mg	9 mg	12 mg	13 mg
19+ years	11 mg	8 mg	11 mg	12 mg

UL: 40 mg/day for adults.

Selenium

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	15 mcg AI*	15 mcg AI*	—	—
7–12 months	20 mcg AI*	20 mcg AI*	—	—
1–3 years	20 mcg	20 mcg	—	—
4–8 years	30 mcg	30 mcg	—	—
9–13 years	40 mcg	40 mcg	—	—
14+ years	55 mcg	55 mcg	60 mcg	70 mcg

UL: 400 mcg/day for adults.

Iodine

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	110 mcg AI*	110 mcg AI*	—	—
7–12 months	130 mcg AI*	130 mcg AI*	—	—
1–3 years	90 mcg	90 mcg	—	—
4–8 years	90 mcg	90 mcg	—	—
9–13 years	120 mcg	120 mcg	—	—
14+ years	150 mcg	150 mcg	220 mcg	290 mcg

UL: 1,100 mcg/day for adults.

Copper

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	200 mcg AI*	200 mcg AI*	—	—
7–12 months	220 mcg AI*	220 mcg AI*	—	—
1–3 years	340 mcg	340 mcg	—	—
4–8 years	440 mcg	440 mcg	—	—
9–13 years	700 mcg	700 mcg	—	—
14–18 years	890 mcg	890 mcg	1,000 mcg	1,300 mcg
19+ years	900 mcg	900 mcg	1,000 mcg	1,300 mcg

UL: 10,000 mcg (10 mg)/day for adults.

Manganese

All values are AI.

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	0.003 mg AI*	0.003 mg AI*	—	—
7–12 months	0.6 mg AI*	0.6 mg AI*	—	—
1–3 years	1.2 mg AI*	1.2 mg AI*	—	—
4–8 years	1.5 mg AI*	1.5 mg AI*	—	—
9–13 years	1.9 mg AI*	1.6 mg AI*	—	—
14–18 years	2.2 mg AI*	1.6 mg AI*	2.0 mg AI*	2.6 mg AI*
19+ years	2.3 mg AI*	1.8 mg AI*	2.0 mg AI*	2.6 mg AI*

UL: 11 mg/day for adults.

Chromium

All values are AI.

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	0.2 mcg AI*	0.2 mcg AI*	—	—
7–12 months	5.5 mcg AI*	5.5 mcg AI*	—	—
1–3 years	11 mcg AI*	11 mcg AI*	—	—
4–8 years	15 mcg AI*	15 mcg AI*	—	—
9–13 years	25 mcg AI*	21 mcg AI*	—	—
14–18 years	35 mcg AI*	24 mcg AI*	29 mcg AI*	44 mcg AI*
19–50 years	35 mcg AI*	25 mcg AI*	30 mcg AI*	45 mcg AI*
51+ years	30 mcg AI*	20 mcg AI*	—	—

Molybdenum

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	2 mcg AI*	2 mcg AI*	—	—
7–12 months	3 mcg AI*	3 mcg AI*	—	—
1–3 years	17 mcg	17 mcg	—	—
4–8 years	22 mcg	22 mcg	—	—
9–13 years	34 mcg	34 mcg	—	—
14–18 years	43 mcg	43 mcg	50 mcg	50 mcg
19+ years	45 mcg	45 mcg	50 mcg	50 mcg

UL: 2,000 mcg/day for adults.

Fluoride

All values are AI.

Life Stage	Male	Female	Pregnancy	Lactation
0–6 months	0.01 mg AI*	0.01 mg AI*	—	—
7–12 months	0.5 mg AI*	0.5 mg AI*	—	—
1–3 years	0.7 mg AI*	0.7 mg AI*	—	—
4–8 years	1 mg AI*	1 mg AI*	—	—
9–13 years	2 mg AI*	2 mg AI*	—	—
14–18 years	3 mg AI*	3 mg AI*	3 mg AI*	3 mg AI*
19+ years	4 mg AI*	3 mg AI*	3 mg AI*	3 mg AI*

UL: 10 mg/day for adults.

Quick-Reference Summary Table: Adult RDAs (19–50 Years)

This condensed table shows the values most adults need at a glance.

Nutrient	Male (19–50)	Female (19–50)	Pregnancy	Lactation	UL
Vitamin A	900 mcg RAE	700 mcg RAE	770 mcg	1,300 mcg	3,000 mcg
Vitamin C	90 mg	75 mg	85 mg	120 mg	2,000 mg
Vitamin D	15 mcg (600 IU)	15 mcg (600 IU)	15 mcg	15 mcg	100 mcg
Vitamin E	15 mg	15 mg	15 mg	19 mg	1,000 mg
Vitamin K	120 mcg AI*	90 mcg AI*	90 mcg	90 mcg	None set
Thiamin (B1)	1.2 mg	1.1 mg	1.4 mg	1.4 mg	None set
Riboflavin (B2)	1.3 mg	1.1 mg	1.4 mg	1.6 mg	None set
Niacin (B3)	16 mg NE	14 mg NE	18 mg	17 mg	35 mg
Pantothenic Acid (B5)	5 mg AI*	5 mg AI*	6 mg	7 mg	None set
Vitamin B6	1.3 mg	1.3 mg	1.9 mg	2.0 mg	100 mg
Biotin (B7)	30 mcg AI*	30 mcg AI*	30 mcg	35 mcg	None set
Folate (B9)	400 mcg DFE	400 mcg DFE	600 mcg	500 mcg	1,000 mcg
Vitamin B12	2.4 mcg	2.4 mcg	2.6 mcg	2.8 mcg	None set
Calcium	1,000 mg	1,000 mg	1,000 mg	1,000 mg	2,500 mg
Iron	8 mg	18 mg	27 mg	9 mg	45 mg
Magnesium	400–420 mg	310–320 mg	350–360 mg	310–320 mg	350 mg*
Zinc	11 mg	8 mg	11 mg	12 mg	40 mg
Selenium	55 mcg	55 mcg	60 mcg	70 mcg	400 mcg
Iodine	150 mcg	150 mcg	220 mcg	290 mcg	1,100 mcg
Potassium	3,400 mg AI*	2,600 mg AI*	2,900 mg	2,800 mg	None set
Sodium	1,500 mg AI*	1,500 mg AI*	1,500 mg	1,500 mg	2,300 mg CDRR
Phosphorus	700 mg	700 mg	700 mg	700 mg	4,000 mg
Copper	900 mcg	900 mcg	1,000 mcg	1,300 mcg	10,000 mcg
Manganese	2.3 mg AI*	1.8 mg AI*	2.0 mg	2.6 mg	11 mg
Chromium	35 mcg AI*	25 mcg AI*	30 mcg	45 mcg	None set
Molybdenum	45 mcg	45 mcg	50 mcg	50 mcg	2,000 mcg

*Magnesium UL applies to supplemental magnesium only.

Most Commonly Deficient Nutrients

According to the CDC's Second Nutrition Report and WHO data, the nutrients most commonly deficient in developed nations are:

1. Vitamin D — An estimated 42% of U.S. adults are deficient (Forrest & Stuhldreher, 2011). Limited sun exposure, darker skin pigmentation, and northern latitudes increase risk.
2. Iron — The most common nutrient deficiency worldwide. Premenopausal women, vegetarians, and frequent blood donors are at highest risk.
3. Magnesium — An estimated 50% of Americans consume less than the Estimated Average Requirement. Processing removes magnesium from grains, and modern agricultural soils are increasingly depleted.
4. Vitamin B12 — Common in vegans, vegetarians, and adults over 50 (due to reduced gastric acid production).
5. Calcium — Many adults consume significantly less than the RDA, particularly those who avoid dairy.
6. Potassium — The average intake in the U.S. is approximately 2,500 mg/day — well below the 2,600–3,400 mg AI.
7. Folate — Despite fortification of grain products, many women of childbearing age do not meet the 400 mcg recommendation.

Practical Application: How to Use These Tables

Step 1: Identify Your Category

Find your age, gender, and life stage (general adult, pregnant, lactating) in the tables above.

Step 2: Track Your Intake

Using a nutrition tracking app like Nutrola that includes micronutrient data allows you to see how your daily diet compares to RDA values. Many people are surprised to discover which nutrients they consistently under- or over-consume.

Step 3: Focus on Gaps

Rather than supplementing everything, identify the specific nutrients where your intake consistently falls short. Food-first approaches are preferred — supplements are most appropriate when dietary intake cannot reasonably meet needs (vitamin D in winter, B12 for vegans, iron during pregnancy).

Step 4: Do Not Exceed ULs

The Tolerable Upper Intake Level is not a target — it is a ceiling. Nutrients with established ULs can cause adverse effects when consumed in excess, particularly from supplements. Food-based intake rarely exceeds ULs (with the exception of sodium).

Frequently Asked Questions

Are RDAs the same as Daily Values on nutrition labels?

No. Daily Values (DVs) are simplified reference values used on U.S. nutrition labels, based on a 2,000-calorie diet. They provide a single number for all adults, while RDAs vary by age, gender, and life stage. For some nutrients, the DV matches the RDA for adult men; for others, it differs. The DVs were updated in 2016 to better align with current DRIs.

Can I get all my vitamins and minerals from food alone?

For most nutrients, yes — a varied diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and dairy or fortified alternatives, can meet RDAs. The notable exceptions are vitamin D (difficult to obtain from food alone, especially in northern latitudes), vitamin B12 for strict vegans, and iron during pregnancy. Some experts also argue that obtaining optimal vitamin D and omega-3 levels from food alone is impractical for many people.

Are the RDAs for athletes different?

The IOM DRIs do not provide separate values for athletes. However, research suggests that athletes may have increased needs for certain nutrients due to higher metabolic rates, greater sweat losses, and increased oxidative stress. Nutrients of particular concern for athletes include iron, calcium, vitamin D, B vitamins (particularly B1, B2, and B6), magnesium, zinc, and sodium. The American College of Sports Medicine recommends that athletes who restrict calories should be especially vigilant about micronutrient intake.

Do RDA values change as you get older?

Yes. Several nutrients have different RDAs for older adults. Vitamin D increases from 600 IU to 800 IU at age 71. Calcium increases from 1,000 mg to 1,200 mg for women at age 51 and men at age 71. Vitamin B6 increases for both men and women after age 50. Vitamin B12 absorption from food decreases with age, making supplementation or fortified foods more important.

Should I take a multivitamin?

A multivitamin can serve as an insurance policy for nutrient gaps, but it should not replace a balanced diet. The NIH states that a multivitamin can help when dietary intake is inadequate but that high-dose supplementation of individual nutrients without a documented deficiency carries potential risks. If you use a multivitamin, choose one that provides 100% or less of the DV for most nutrients and does not exceed ULs.

How do I know if I have a nutrient deficiency?

Symptoms vary by nutrient and can be nonspecific (fatigue, weakness, poor concentration). The only definitive way to diagnose a deficiency is through blood testing. If you suspect a deficiency — particularly for iron, vitamin D, vitamin B12, or folate — request specific blood work from your healthcare provider rather than self-supplementing at high doses.

The Bottom Line

This reference table covers all 27 essential vitamins and minerals with their recommended intakes broken down by age, gender, pregnancy, and lactation. The values are based on the most authoritative sources available — the IOM Dietary Reference Intakes and NIH Office of Dietary Supplements — and are intended to serve as a practical reference for evaluating and optimizing your nutritional intake.

The most actionable step is to track your actual intake against these values. Most people discover that they consistently exceed some RDAs (sodium, for example) while falling short on others (potassium, magnesium, vitamin D). Identifying these specific gaps — rather than taking a blanket approach to supplementation — is the most evidence-based path to nutritional optimization.