Complete Vitamin and Mineral RDA Chart: By Age, Gender, and Life Stage

Knowing exactly how much of each vitamin and mineral your body needs is the foundation of good nutrition. Yet most people have never seen a single, comprehensive reference that covers every essential micronutrient across every life stage. This article is that reference. Below you will find complete Recommended Dietary Allowance tables for all 27 essential vitamins and minerals, organized by age group, gender, pregnancy, lactation, and elderly status, with upper limits and top food sources included for each nutrient.

Every value in this article is sourced from the National Institutes of Health (NIH) Office of Dietary Supplements, the USDA Dietary Reference Intakes, and the National Academies of Sciences, Engineering, and Medicine. Where RDAs have not been established, Adequate Intake (AI) values are provided and clearly marked.

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What Are RDAs and Who Sets Them

The Recommended Dietary Allowance (RDA) is the average daily intake level sufficient to meet the nutrient requirements of 97 to 98 percent of healthy individuals in a particular life stage and gender group. RDAs are established by the Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine in the United States, and they form the basis of dietary guidance issued by the NIH and USDA.

Internationally, the World Health Organization (WHO) publishes its own set of recommended nutrient intakes (RNIs) that serve a similar purpose. While WHO values occasionally differ from U.S. RDAs due to population-level dietary pattern differences, the core methodology is the same: identify the intake level that prevents deficiency and supports optimal function in the vast majority of the population.

RDAs are updated periodically as new research emerges. The most recent comprehensive update to the Dietary Reference Intakes for calcium and vitamin D was published in 2011, while sodium and potassium values were updated in 2019. The values in this article reflect the most current published DRIs as of early 2026.

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RDA vs. AI vs. UL: Understanding the Three Key Values

Before reading the tables below, it is important to understand three distinct reference values that appear throughout this article.

Recommended Dietary Allowance (RDA)

The RDA is the daily intake level that meets the needs of 97 to 98 percent of healthy individuals. When sufficient scientific evidence exists to calculate this value with confidence, an RDA is set. This is the primary target for daily intake.

Adequate Intake (AI)

When evidence is insufficient to establish an RDA, an Adequate Intake value is set instead. The AI is based on observed or experimentally determined estimates of nutrient intake by groups of healthy people. AI values are marked with an asterisk (*) in the tables below. While an AI is not as statistically rigorous as an RDA, it is considered a reliable target for individual intake.

Tolerable Upper Intake Level (UL)

The UL is the maximum daily intake unlikely to cause adverse health effects in almost all individuals. Exceeding the UL does not necessarily mean harm will occur on a given day, but chronic intake above this level increases the risk of toxicity. Not all nutrients have established ULs, particularly those where toxicity evidence is limited.

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Fat-Soluble Vitamins: RDA Chart (Vitamins A, D, E, K)

Fat-soluble vitamins are stored in the body's fatty tissue and liver. Because they accumulate over time, both deficiency and toxicity are clinically relevant. The following table provides complete RDA or AI values for all four fat-soluble vitamins.

Vitamin A

Age / Life Stage	RDA (mcg RAE/day)	UL (mcg/day)
Infants 0–6 months	400*	600
Infants 7–12 months	500*	600
Children 1–3 years	300	600
Children 4–8 years	400	900
Boys 9–13 years	600	1,700
Girls 9–13 years	600	1,700
Teen Males 14–18	900	2,800
Teen Females 14–18	700	2,800
Adult Males 19–50	900	3,000
Adult Females 19–50	700	3,000
Males 51–70+	900	3,000
Females 51–70+	700	3,000
Pregnant (14–18)	750	2,800
Pregnant (19–50)	770	3,000
Lactating (14–18)	1,200	2,800
Lactating (19–50)	1,300	3,000

Unit note: mcg RAE = micrograms of Retinol Activity Equivalents.

Top food sources: Beef liver (6,582 mcg per 85 g serving), sweet potato (1,403 mcg per baked potato), spinach (573 mcg per 1/2 cup cooked), carrots (459 mcg per 1/2 cup raw), cantaloupe (135 mcg per 1/2 cup).

Vitamin D

Age / Life Stage	RDA (mcg/day)	RDA (IU/day)	UL (mcg/day)
Infants 0–12 months	10*	400*	25
Children 1–3 years	15	600	63
Children 4–8 years	15	600	75
Children 9–13 years	15	600	100
Teens 14–18 years	15	600	100
Adults 19–50	15	600	100
Adults 51–70	15	600	100
Adults 71+	20	800	100
Pregnant (14–50)	15	600	100
Lactating (14–50)	15	600	100

Unit note: 1 mcg vitamin D = 40 IU.

Top food sources: Cod liver oil (34 mcg per tablespoon), trout (16.2 mcg per 85 g), salmon (14.2 mcg per 85 g), fortified milk (2.9 mcg per cup), fortified orange juice (2.5 mcg per cup), egg yolk (1.1 mcg per large egg).

Vitamin E

Age / Life Stage	RDA (mg AT/day)	UL (mg/day)
Infants 0–6 months	4*	ND
Infants 7–12 months	5*	ND
Children 1–3 years	6	200
Children 4–8 years	7	300
Children 9–13 years	11	600
Teens 14–18 years	15	800
Adults 19+	15	1,000
Pregnant (14–50)	15	800–1,000
Lactating (14–50)	19	800–1,000

Unit note: mg AT = milligrams of alpha-tocopherol. ND = Not Determinable (insufficient data for UL in infants).

Top food sources: Wheat germ oil (20.3 mg per tablespoon), sunflower seeds (7.4 mg per 28 g), almonds (6.8 mg per 28 g), hazelnuts (4.3 mg per 28 g), spinach (1.9 mg per 1/2 cup boiled).

Vitamin K

Age / Life Stage	AI (mcg/day)*	UL
Infants 0–6 months	2.0	ND
Infants 7–12 months	2.5	ND
Children 1–3 years	30	ND
Children 4–8 years	55	ND
Children 9–13 years	60	ND
Teens 14–18 years	75	ND
Adult Males 19+	120	ND
Adult Females 19+	90	ND
Pregnant (14–18)	75	ND
Pregnant (19–50)	90	ND
Lactating (14–18)	75	ND
Lactating (19–50)	90	ND

Note: All vitamin K values are Adequate Intakes (AI) because insufficient data exists to establish an RDA. No UL has been determined for vitamin K.

Top food sources: Natto (850 mcg per 85 g), collard greens (530 mcg per 1/2 cup cooked), turnip greens (426 mcg per 1/2 cup cooked), spinach (445 mcg per 1/2 cup cooked), kale (113 mcg per cup raw), broccoli (110 mcg per 1/2 cup cooked).

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Water-Soluble Vitamins: RDA Chart (Vitamin C, B-Complex)

Water-soluble vitamins are not stored in significant amounts by the body, meaning they must be replenished regularly through diet. Excess intake is generally excreted in urine, making toxicity less common than with fat-soluble vitamins, though upper limits still exist for several of these nutrients.

Vitamin C (Ascorbic Acid)

Age / Life Stage	RDA (mg/day)	UL (mg/day)
Infants 0–6 months	40*	ND
Infants 7–12 months	50*	ND
Children 1–3 years	15	400
Children 4–8 years	25	650
Children 9–13 years	45	1,200
Teen Males 14–18	75	1,800
Teen Females 14–18	65	1,800
Adult Males 19+	90	2,000
Adult Females 19+	75	2,000
Pregnant (14–18)	80	1,800
Pregnant (19–50)	85	2,000
Lactating (14–18)	115	1,800
Lactating (19–50)	120	2,000
Smokers (add to base)	+35	—

Top food sources: Red bell pepper (95 mg per 1/2 cup raw), orange juice (93 mg per 3/4 cup), orange (70 mg per medium fruit), kiwifruit (64 mg per one medium), broccoli (51 mg per 1/2 cup cooked), strawberries (49 mg per 1/2 cup).

Vitamin B1 (Thiamin)

Age / Life Stage	RDA (mg/day)	UL
Infants 0–6 months	0.2*	ND
Infants 7–12 months	0.3*	ND
Children 1–3 years	0.5	ND
Children 4–8 years	0.6	ND
Children 9–13 years	0.9	ND
Teen Males 14–18	1.2	ND
Teen Females 14–18	1.0	ND
Adult Males 19+	1.2	ND
Adult Females 19+	1.1	ND
Pregnant (all ages)	1.4	ND
Lactating (all ages)	1.4	ND

Top food sources: Fortified breakfast cereal (1.5 mg per serving), pork chop (0.4 mg per 85 g), brown rice (0.4 mg per cup cooked), black beans (0.4 mg per cup cooked), trout (0.4 mg per 85 g).

Vitamin B2 (Riboflavin)

Age / Life Stage	RDA (mg/day)	UL
Infants 0–6 months	0.3*	ND
Infants 7–12 months	0.4*	ND
Children 1–3 years	0.5	ND
Children 4–8 years	0.6	ND
Children 9–13 years	0.9	ND
Teen Males 14–18	1.3	ND
Teen Females 14–18	1.0	ND
Adult Males 19+	1.3	ND
Adult Females 19+	1.1	ND
Pregnant (all ages)	1.4	ND
Lactating (all ages)	1.6	ND

Top food sources: Beef liver (2.9 mg per 85 g), fortified breakfast cereal (1.3 mg per serving), yogurt (0.5 mg per cup), milk (0.4 mg per cup), almonds (0.3 mg per 28 g).

Vitamin B3 (Niacin)

Age / Life Stage	RDA (mg NE/day)	UL (mg/day)
Infants 0–6 months	2*	ND
Infants 7–12 months	4*	ND
Children 1–3 years	6	10
Children 4–8 years	8	15
Children 9–13 years	12	20
Teens 14–18 years	16 (M) / 14 (F)	30
Adults 19+	16 (M) / 14 (F)	35
Pregnant (all ages)	18	30–35
Lactating (all ages)	17	30–35

Unit note: mg NE = milligrams of Niacin Equivalents. UL applies to supplemental niacin and fortified foods only, not naturally occurring niacin in food.

Top food sources: Chicken breast (11.4 mg per 85 g), tuna (11.3 mg per 85 g), turkey breast (10.0 mg per 85 g), salmon (8.6 mg per 85 g), fortified breakfast cereal (up to 20 mg per serving).

Vitamin B5 (Pantothenic Acid)

Age / Life Stage	AI (mg/day)*	UL
Infants 0–6 months	1.7	ND
Infants 7–12 months	1.8	ND
Children 1–3 years	2	ND
Children 4–8 years	3	ND
Children 9–13 years	4	ND
Teens 14–18 years	5	ND
Adults 19+	5	ND
Pregnant (all ages)	6	ND
Lactating (all ages)	7	ND

Note: All values are Adequate Intakes. No RDA or UL has been established.

Top food sources: Beef liver (8.3 mg per 85 g), chicken breast (1.3 mg per 85 g), shiitake mushrooms (3.6 mg per 1/2 cup cooked), avocado (1.0 mg per half), sunflower seeds (2.0 mg per 28 g).

Vitamin B6 (Pyridoxine)

Age / Life Stage	RDA (mg/day)	UL (mg/day)
Infants 0–6 months	0.1*	ND
Infants 7–12 months	0.3*	ND
Children 1–3 years	0.5	30
Children 4–8 years	0.6	40
Children 9–13 years	1.0	60
Teens 14–18 years	1.3 (M) / 1.2 (F)	80
Adults 19–50	1.3	100
Males 51+	1.7	100
Females 51+	1.5	100
Pregnant (all ages)	1.9	80–100
Lactating (all ages)	2.0	80–100

Top food sources: Chickpeas (1.1 mg per cup canned), tuna (0.9 mg per 85 g), salmon (0.6 mg per 85 g), chicken breast (0.5 mg per 85 g), potato (0.4 mg per medium baked), banana (0.4 mg per medium fruit).

Vitamin B7 (Biotin)

Age / Life Stage	AI (mcg/day)*	UL
Infants 0–6 months	5	ND
Infants 7–12 months	6	ND
Children 1–3 years	8	ND
Children 4–8 years	12	ND
Children 9–13 years	20	ND
Teens 14–18 years	25	ND
Adults 19+	30	ND
Pregnant (all ages)	30	ND
Lactating (all ages)	35	ND

Note: All values are Adequate Intakes. No RDA or UL has been established for biotin.

Top food sources: Beef liver (30.8 mcg per 85 g), whole egg (10.0 mcg per large egg), salmon (5.0 mcg per 85 g), pork chop (3.8 mcg per 85 g), sweet potato (2.4 mcg per 1/2 cup cooked).

Vitamin B9 (Folate)

Age / Life Stage	RDA (mcg DFE/day)	UL (mcg/day)
Infants 0–6 months	65*	ND
Infants 7–12 months	80*	ND
Children 1–3 years	150	300
Children 4–8 years	200	400
Children 9–13 years	300	600
Teens 14–18 years	400	800
Adults 19+	400	1,000
Pregnant (all ages)	600	800–1,000
Lactating (all ages)	500	800–1,000

Unit note: mcg DFE = micrograms of Dietary Folate Equivalents. UL applies to folic acid from supplements and fortified foods only.

Critical note for pregnancy: The 600 mcg DFE recommendation during pregnancy is essential for preventing neural tube defects. Many health authorities recommend that all women of childbearing age consume 400 mcg of folic acid daily from supplements or fortified foods in addition to food folate.

Top food sources: Beef liver (215 mcg per 85 g), spinach (131 mcg per 1/2 cup cooked), black-eyed peas (105 mcg per 1/2 cup cooked), fortified rice (90 mcg per 1/2 cup cooked), asparagus (89 mcg per 4 spears), Brussels sprouts (78 mcg per 1/2 cup cooked).

Vitamin B12 (Cobalamin)

Age / Life Stage	RDA (mcg/day)	UL
Infants 0–6 months	0.4*	ND
Infants 7–12 months	0.5*	ND
Children 1–3 years	0.9	ND
Children 4–8 years	1.2	ND
Children 9–13 years	1.8	ND
Teens 14–18 years	2.4	ND
Adults 19+	2.4	ND
Pregnant (all ages)	2.6	ND
Lactating (all ages)	2.8	ND

Note: No UL has been established for vitamin B12. Adults over 50 are advised to obtain most B12 from supplements or fortified foods due to declining absorption from food-bound sources.

Top food sources: Clams (84.1 mcg per 85 g), beef liver (70.7 mcg per 85 g), trout (3.5 mcg per 85 g), salmon (2.4 mcg per 85 g), tuna (2.5 mcg per 85 g), fortified nutritional yeast (varies by brand, often 2–4 mcg per tablespoon).

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Major Minerals: RDA Chart (Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride)

Major minerals are needed in amounts greater than 100 mg per day. They play structural, electrolyte, and enzymatic roles throughout the body.

Calcium

Age / Life Stage	RDA (mg/day)	UL (mg/day)
Infants 0–6 months	200*	1,000
Infants 7–12 months	260*	1,500
Children 1–3 years	700	2,500
Children 4–8 years	1,000	2,500
Children 9–13 years	1,300	3,000
Teens 14–18 years	1,300	3,000
Adults 19–50	1,000	2,500
Males 51–70	1,000	2,000
Females 51–70	1,200	2,000
Adults 71+	1,200	2,000
Pregnant (14–18)	1,300	3,000
Pregnant (19–50)	1,000	2,500
Lactating (14–18)	1,300	3,000
Lactating (19–50)	1,000	2,500

Top food sources: Yogurt (415 mg per 8 oz), cheddar cheese (307 mg per 42 g), sardines with bones (325 mg per 85 g), milk (299 mg per cup), fortified tofu (253 mg per 1/2 cup), kale (94 mg per cup cooked).

Phosphorus

Age / Life Stage	RDA (mg/day)	UL (mg/day)
Infants 0–6 months	100*	ND
Infants 7–12 months	275*	ND
Children 1–3 years	460	3,000
Children 4–8 years	500	3,000
Children 9–13 years	1,250	4,000
Teens 14–18 years	1,250	4,000
Adults 19–50	700	4,000
Adults 51–70	700	4,000
Adults 71+	700	3,000
Pregnant (14–18)	1,250	3,500
Pregnant (19–50)	700	3,500
Lactating (14–18)	1,250	4,000
Lactating (19–50)	700	4,000

Top food sources: Yogurt (356 mg per 8 oz), salmon (315 mg per 85 g), chicken breast (196 mg per 85 g), lentils (356 mg per cup cooked), milk (226 mg per cup).

Magnesium

Age / Life Stage	RDA (mg/day)	UL (mg/day)
Infants 0–6 months	30*	ND
Infants 7–12 months	75*	ND
Children 1–3 years	80	65
Children 4–8 years	130	110
Children 9–13 years	240	350
Teen Males 14–18	410	350
Teen Females 14–18	360	350
Adult Males 19–30	400	350
Adult Males 31+	420	350
Adult Females 19–30	310	350
Adult Females 31+	320	350
Pregnant (14–18)	400	350
Pregnant (19–30)	350	350
Pregnant (31–50)	360	350
Lactating (14–18)	360	350
Lactating (19–30)	310	350
Lactating (31–50)	320	350

UL note: The magnesium UL of 350 mg applies only to supplemental magnesium (pharmacological agents), not magnesium from food and water.

Top food sources: Pumpkin seeds (156 mg per 28 g), chia seeds (111 mg per 28 g), almonds (80 mg per 28 g), spinach (78 mg per 1/2 cup cooked), black beans (60 mg per 1/2 cup cooked), dark chocolate 70–85% (65 mg per 28 g).

Sodium

Age / Life Stage	AI (mg/day)*	CDRR (mg/day)
Infants 0–6 months	110	ND
Infants 7–12 months	370	ND
Children 1–3 years	800	ND
Children 4–8 years	1,000	ND
Children 9–13 years	1,200	ND
Teens 14–18 years	1,500	2,300
Adults 19–50	1,500	2,300
Adults 51–70	1,500	2,300
Adults 71+	1,500	2,300
Pregnant (14–50)	1,500	2,300
Lactating (14–50)	1,500	2,300

Note: The 2019 DRI update replaced the traditional UL for sodium with the Chronic Disease Risk Reduction (CDRR) level. Intake above 2,300 mg/day is associated with increased chronic disease risk, and reducing intake below the CDRR is recommended for adults consuming above it.

Potassium

Age / Life Stage	AI (mg/day)*	UL
Infants 0–6 months	400	ND
Infants 7–12 months	860	ND
Children 1–3 years	2,000	ND
Children 4–8 years	2,300	ND
Boys 9–13 years	2,500	ND
Girls 9–13 years	2,300	ND
Teen Males 14–18	3,000	ND
Teen Females 14–18	2,300	ND
Adult Males 19+	3,400	ND
Adult Females 19+	2,600	ND
Pregnant (14–18)	2,600	ND
Pregnant (19–50)	2,900	ND
Lactating (14–18)	2,500	ND
Lactating (19–50)	2,800	ND

Note: All values are Adequate Intakes based on the 2019 DRI update. No UL has been established for potassium from food. Supplemental potassium in pharmacological doses can cause hyperkalemia.

Top food sources: Baked potato with skin (926 mg per medium), kidney beans (607 mg per 1/2 cup), banana (422 mg per medium), orange juice (496 mg per cup), spinach (420 mg per 1/2 cup cooked), salmon (326 mg per 85 g).

Chloride

Age / Life Stage	AI (mg/day)*	UL (mg/day)
Infants 0–6 months	180	ND
Infants 7–12 months	570	ND
Children 1–3 years	1,500	2,300
Children 4–8 years	1,900	2,900
Children 9–13 years	2,300	3,400
Teens 14–18 years	2,300	3,600
Adults 19–50	2,300	3,600
Adults 51–70	2,000	3,600
Adults 71+	1,800	3,600
Pregnant (14–50)	2,300	3,600
Lactating (14–50)	2,300	3,600

Note: Chloride intake is closely linked to sodium intake because table salt (sodium chloride) is the primary dietary source.

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Trace Minerals: RDA Chart (Iron, Zinc, Copper, Manganese, Selenium, Iodine, Chromium, Molybdenum, Fluoride)

Trace minerals are required in amounts less than 100 mg per day. Despite being needed in small quantities, they are essential for enzyme function, oxygen transport, immune response, and dozens of other biological processes.

Iron

Age / Life Stage	RDA (mg/day)	UL (mg/day)
Infants 0–6 months	0.27*	40
Infants 7–12 months	11	40
Children 1–3 years	7	40
Children 4–8 years	10	40
Children 9–13 years	8	40
Teen Males 14–18	11	45
Teen Females 14–18	15	45
Adult Males 19–50	8	45
Adult Females 19–50	18	45
Males 51+	8	45
Females 51+	8	45
Pregnant (all ages)	27	45
Lactating (14–18)	10	45
Lactating (19–50)	9	45
Vegetarians	1.8x listed RDA	—

Critical note: Iron requirements for vegetarians and vegans are approximately 1.8 times higher than for omnivores because non-heme iron from plant foods is less bioavailable than heme iron from animal sources.

Top food sources: Fortified breakfast cereal (18 mg per serving), oysters (8.0 mg per 85 g), white beans (8.0 mg per cup canned), beef liver (5.2 mg per 85 g), spinach (3.2 mg per 1/2 cup cooked), lentils (3.3 mg per 1/2 cup cooked), dark chocolate (3.4 mg per 28 g).

Zinc

Age / Life Stage	RDA (mg/day)	UL (mg/day)
Infants 0–6 months	2*	4
Infants 7–12 months	3	5
Children 1–3 years	3	7
Children 4–8 years	5	12
Children 9–13 years	8	23
Teen Males 14–18	11	34
Teen Females 14–18	9	34
Adult Males 19+	11	40
Adult Females 19+	8	40
Pregnant (14–18)	12	34
Pregnant (19–50)	11	40
Lactating (14–18)	13	34
Lactating (19–50)	12	40

Top food sources: Oysters (74.0 mg per 85 g), beef chuck roast (7.0 mg per 85 g), crab (6.5 mg per 85 g), fortified breakfast cereal (3.8 mg per serving), lobster (3.4 mg per 85 g), pork chop (2.9 mg per 85 g), baked beans (2.9 mg per 1/2 cup).

Copper

Age / Life Stage	RDA (mcg/day)	UL (mcg/day)
Infants 0–6 months	200*	ND
Infants 7–12 months	200*	ND
Children 1–3 years	340	1,000
Children 4–8 years	440	3,000
Children 9–13 years	700	5,000
Teens 14–18 years	890	8,000
Adults 19+	900	10,000
Pregnant (14–18)	1,000	8,000
Pregnant (19–50)	1,000	10,000
Lactating (14–18)	1,300	8,000
Lactating (19–50)	1,300	10,000

Top food sources: Beef liver (12,400 mcg per 85 g), oysters (4,850 mcg per 85 g), dark chocolate (500 mcg per 28 g), cashews (629 mcg per 28 g), sunflower seeds (519 mcg per 28 g), shiitake mushrooms (650 mcg per 1/2 cup cooked).

Manganese

Age / Life Stage	AI (mg/day)*	UL (mg/day)
Infants 0–6 months	0.003	ND
Infants 7–12 months	0.6	ND
Children 1–3 years	1.2	2
Children 4–8 years	1.5	3
Boys 9–13 years	1.9	6
Girls 9–13 years	1.6	6
Teen Males 14–18	2.2	9
Teen Females 14–18	1.6	9
Adult Males 19+	2.3	11
Adult Females 19+	1.8	11
Pregnant (all ages)	2.0	11
Lactating (all ages)	2.6	11

Top food sources: Brown rice (1.8 mg per 1/2 cup cooked), oatmeal (1.3 mg per 1/2 cup cooked), pecans (1.3 mg per 28 g), pineapple (0.8 mg per 1/2 cup), spinach (0.8 mg per 1/2 cup cooked).

Selenium

Age / Life Stage	RDA (mcg/day)	UL (mcg/day)
Infants 0–6 months	15*	45
Infants 7–12 months	20*	60
Children 1–3 years	20	90
Children 4–8 years	30	150
Children 9–13 years	40	280
Teens 14–18 years	55	400
Adults 19+	55	400
Pregnant (all ages)	60	400
Lactating (all ages)	70	400

Top food sources: Brazil nuts (544 mcg per 28 g — one to two nuts can exceed the daily RDA), tuna (92 mcg per 85 g), halibut (47 mcg per 85 g), sardines (45 mcg per 85 g), shrimp (40 mcg per 85 g), ham (42 mcg per 85 g).

Iodine

Age / Life Stage	RDA (mcg/day)	UL (mcg/day)
Infants 0–6 months	110*	ND
Infants 7–12 months	130*	ND
Children 1–3 years	90	200
Children 4–8 years	90	300
Children 9–13 years	120	600
Teens 14–18 years	150	900
Adults 19+	150	1,100
Pregnant (all ages)	220	900–1,100
Lactating (all ages)	290	900–1,100

Top food sources: Seaweed (nori, kelp — highly variable, 16 to 2,984 mcg per sheet/gram), cod (158 mcg per 85 g), iodized salt (71 mcg per 1/4 teaspoon), yogurt (75 mcg per cup), milk (56 mcg per cup), shrimp (35 mcg per 85 g).

Chromium

Age / Life Stage	AI (mcg/day)*	UL
Infants 0–6 months	0.2	ND
Infants 7–12 months	5.5	ND
Children 1–3 years	11	ND
Children 4–8 years	15	ND
Boys 9–13 years	25	ND
Girls 9–13 years	21	ND
Teen Males 14–18	35	ND
Teen Females 14–18	24	ND
Adult Males 19–50	35	ND
Adult Females 19–50	25	ND
Males 51+	30	ND
Females 51+	20	ND
Pregnant (all ages)	30	ND
Lactating (all ages)	45	ND

Note: All values are Adequate Intakes. No RDA or UL has been established for chromium.

Top food sources: Broccoli (11 mcg per 1/2 cup), grape juice (8 mcg per cup), whole wheat English muffin (4 mcg), garlic (3 mcg per teaspoon), potatoes (3 mcg per cup mashed).

Molybdenum

Age / Life Stage	RDA (mcg/day)	UL (mcg/day)
Infants 0–6 months	2*	ND
Infants 7–12 months	3*	ND
Children 1–3 years	17	300
Children 4–8 years	22	600
Children 9–13 years	34	1,100
Teens 14–18 years	43	1,700
Adults 19+	45	2,000
Pregnant (all ages)	50	1,700–2,000
Lactating (all ages)	50	1,700–2,000

Top food sources: Black-eyed peas (288 mcg per cup cooked), lima beans (142 mcg per cup cooked), almonds (46.4 mcg per cup), oats (24.5 mcg per cup cooked), peanuts (21.6 mcg per 28 g).

Fluoride

Age / Life Stage	AI (mg/day)*	UL (mg/day)
Infants 0–6 months	0.01	0.7
Infants 7–12 months	0.5	0.9
Children 1–3 years	0.7	1.3
Children 4–8 years	1.0	2.2
Children 9–13 years	2.0	10
Teens 14–18 years	3.0	10
Adult Males 19+	4.0	10
Adult Females 19+	3.0	10
Pregnant (all ages)	3.0	10
Lactating (all ages)	3.0	10

Note: All values are Adequate Intakes. The primary source of fluoride for most people is fluoridated drinking water (typically 0.7 mg per liter in the U.S.) and dental products.

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Common Nutrient Deficiencies by Demographic Group

Even in developed countries with abundant food supply, micronutrient deficiencies remain widespread. The following table summarizes the most common shortfalls by population group based on national dietary survey data (NHANES) and global WHO surveillance.

Demographic Group	Most Common Deficiencies	Contributing Factors
Infants and toddlers	Iron, vitamin D, zinc	Rapid growth demands, limited diet variety, low breast-milk vitamin D
Children 4–8 years	Calcium, fiber, potassium, vitamin D	Picky eating, high processed food intake, low vegetable consumption
Teen females	Iron, calcium, folate, vitamin D	Menstruation onset, restrictive dieting, dairy avoidance
Teen males	Calcium, vitamin D, potassium, magnesium	Rapid growth, high calorie but low nutrient-density food choices
Adult women (19–50)	Iron, calcium, vitamin D, folate, magnesium	Menstrual losses, inadequate dairy and leafy green intake
Adult men (19–50)	Vitamin D, magnesium, potassium	Low fruit and vegetable intake despite adequate calorie consumption
Pregnant women	Iron, folate, iodine, vitamin D, calcium, choline	Dramatically increased requirements across multiple nutrients
Older adults (65+)	Vitamin B12, vitamin D, calcium, magnesium, potassium	Reduced absorption capacity, lower calorie intake, medication interactions
Vegans and vegetarians	Vitamin B12, iron, zinc, calcium, vitamin D, omega-3 (EPA/DHA), iodine	Elimination of animal-source foods that are primary sources of several nutrients
Athletes and highly active individuals	Iron, calcium, vitamin D, magnesium, B vitamins	Increased losses through sweat, higher metabolic demand, potential calorie restriction

Key Statistics on Global Deficiency Prevalence

• Vitamin D: An estimated 1 billion people worldwide have vitamin D deficiency or insufficiency (serum 25(OH)D below 20 ng/mL). In the United States, approximately 42 percent of adults are vitamin D deficient based on NHANES data.
• Iron: Iron deficiency is the most common nutritional deficiency in the world, affecting over 1.2 billion people according to WHO data. In the U.S., approximately 10 percent of women of childbearing age are iron deficient.
• Magnesium: Surveys consistently show that roughly 50 percent of the U.S. population consumes less than the Estimated Average Requirement (EAR) for magnesium.
• Vitamin B12: Deficiency prevalence increases sharply with age, affecting an estimated 6 percent of adults under 60 and up to 20 percent of those over 60 in the United States and United Kingdom.
• Iodine: While iodized salt programs have dramatically reduced deficiency in many countries, approximately 2 billion people globally remain at risk of iodine deficiency, particularly in South Asia, Southeast Asia, and parts of Africa and Europe.
• Calcium: Over 40 percent of the U.S. population does not meet the EAR for calcium from food alone, with teenage girls and elderly women at the highest risk.

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How to Track Your Micronutrient Intake

Knowing the RDA values is only useful if you can measure your actual intake against them. Most people vastly overestimate their micronutrient adequacy because they focus exclusively on calories and macronutrients while ignoring vitamins and minerals entirely.

Effective micronutrient tracking requires a tool with a sufficiently detailed nutrient database. Many popular calorie-counting apps track only calories, protein, carbs, fat, and perhaps a handful of vitamins. This leaves dozens of essential nutrients invisible in your daily totals.

Nutrola tracks over 100 nutrients per food entry, including every vitamin and mineral listed in the tables above. Its verified food database is built from laboratory-analyzed sources, not user-submitted entries. When you log a meal using photo recognition or voice logging, you see your complete micronutrient profile for the day, making it straightforward to identify shortfalls before they become clinical deficiencies. The core tracking features, including full micronutrient breakdowns, are available for free.

For anyone using these RDA charts as a reference, the practical next step is to track your actual intake for at least seven consecutive days to establish a baseline. Single-day snapshots are misleading because micronutrient intake varies significantly from day to day. A seven-day average provides a much more reliable picture of your habitual nutrient status.

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Special Considerations by Life Stage

Pregnancy and Lactation

Pregnancy increases requirements for nearly every micronutrient, but the most critical increases are for folate (from 400 to 600 mcg DFE), iron (from 18 to 27 mg), iodine (from 150 to 220 mcg), and calcium (maintained at 1,000 mg but with increased absorption efficiency). Prenatal supplements are widely recommended because meeting these elevated targets through food alone is extremely difficult, particularly for iron and folate.

During lactation, calorie needs increase by approximately 450 to 500 calories per day, and several nutrient requirements are even higher than during pregnancy. Vitamin A needs jump to 1,200 to 1,300 mcg RAE, vitamin C increases to 115 to 120 mg, and iodine requirements rise to 290 mcg, the highest of any life stage.

Elderly Adults (65+)

Aging affects micronutrient status through multiple mechanisms: reduced stomach acid production decreases B12 and iron absorption, lower sunlight exposure and reduced skin synthesis capacity decrease vitamin D status, and declining calorie intake often means less total nutrient intake across the board.

The vitamin D RDA increases from 600 IU (15 mcg) to 800 IU (20 mcg) after age 70. Calcium requirements increase to 1,200 mg for women over 50 and all adults over 70. The NIH specifically recommends that adults over 50 obtain vitamin B12 from fortified foods or supplements because the crystalline form in these products does not require stomach acid for absorption.

Vegetarians and Vegans

Plant-based diets can meet the vast majority of micronutrient needs, but several nutrients require deliberate planning. Vitamin B12 has no reliable plant food sources and must be obtained from fortified foods or supplements. Iron from plant sources (non-heme iron) is absorbed at roughly 2 to 20 percent efficiency compared to 15 to 35 percent for heme iron from animal foods, which is why the iron RDA for vegetarians is 1.8 times the standard recommendation. Zinc absorption is similarly reduced by the phytates present in whole grains, legumes, and nuts.

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FAQ

What is the difference between RDA and Daily Value (DV) on nutrition labels?

The RDA is a set of age- and gender-specific intake recommendations set by the National Academies. The Daily Value (DV), which appears on Nutrition Facts labels in the United States, is a single reference value used for all adults and children over four years old. DVs are derived from RDAs but are simplified into one number for labeling purposes. For example, the DV for calcium is 1,300 mg (based on the highest adult RDA), while the actual RDA for men aged 19 to 50 is 1,000 mg. This means some individuals may see 100 percent DV on a label while actually exceeding their personal RDA.

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

For most healthy adults eating a varied diet that includes fruits, vegetables, whole grains, lean proteins, dairy or fortified alternatives, and healthy fats, it is possible to meet the majority of micronutrient needs from food. However, certain nutrients are exceptionally difficult to obtain in adequate amounts from food alone for specific populations. Vitamin D is hard to achieve without sun exposure or supplementation. Vitamin B12 requires supplementation for strict vegans. Iron during pregnancy almost always requires supplementation. Folate during the periconceptional period is recommended from supplements in addition to food sources.

Are RDA values the same worldwide?

No. While the underlying science is similar, different countries and organizations set slightly different recommended values based on their population's dietary patterns, genetic backgrounds, food fortification policies, and public health priorities. For example, the WHO recommends 5 mcg (200 IU) of vitamin D per day for adults under 50, while the U.S. RDA is 15 mcg (600 IU). Japanese dietary reference intakes for sodium are higher than U.S. values reflecting typical dietary patterns. The tables in this article use U.S. DRI values established by the National Academies.

Is it dangerous to exceed the RDA?

Exceeding the RDA is not inherently dangerous. The RDA is a minimum target, not a maximum. The relevant safety ceiling is the Tolerable Upper Intake Level (UL). Intake between the RDA and UL is generally considered safe and may even be beneficial for some nutrients in some individuals. Intake above the UL, particularly from supplements, can cause adverse effects. For example, chronic vitamin A intake above the UL (3,000 mcg for adults) can cause liver toxicity, and excessive iron supplementation (above 45 mg daily) can cause gastrointestinal distress and, in extreme cases, organ damage. Nutrients without an established UL (like vitamin B12 and vitamin K) have not demonstrated toxicity at high intakes in healthy individuals, though this does not mean unlimited supplementation is advisable.

Do athletes need higher micronutrient intakes than the RDA?

Current RDAs are set for generally healthy individuals and do not account for the increased metabolic demands, sweat losses, and tissue repair needs of athletes. Research suggests that physically active individuals may need more iron (due to exercise-induced hemolysis and increased red blood cell production), magnesium (lost in sweat and consumed in energy metabolism), B vitamins (involved in energy production pathways that are upregulated during exercise), and vitamin D (particularly for indoor athletes with limited sun exposure). However, no separate set of athlete-specific RDAs exists. Most sports nutrition guidelines recommend that athletes meet the standard RDA as a minimum and pay particular attention to iron, vitamin D, calcium, and magnesium status through regular blood work.

How often should I get blood work done to check my micronutrient levels?

For healthy adults with no known deficiencies, an annual comprehensive metabolic panel and complete blood count (CBC) is a reasonable baseline. If you suspect specific deficiencies based on symptoms or dietary patterns, targeted tests are available: serum 25-hydroxyvitamin D for vitamin D status, serum ferritin for iron stores, serum B12 and methylmalonic acid for B12 status, and red blood cell magnesium for magnesium status (more reliable than serum magnesium). Pregnant women, elderly adults, vegans, and individuals with malabsorption conditions (celiac disease, Crohn's disease, gastric bypass history) may benefit from more frequent testing, typically every three to six months for nutrients of concern.