Vitamin and minerals recommendations

The recommended daily intake of vitamins and minerals varies depending on individual factors such as age, gender, and specific health needs. Here is a summary of the general guidelines for essential vitamins and minerals for adults:

Vitamins

• Vitamin A: 900 mcg for men and 700 mcg for women
• Vitamin B1 (Thiamin): 1.2 mg for men and 1.1 mg for women
• Vitamin B2 (Riboflavin): 1.3 mg for men and 1.1 mg for women
• Vitamin B3 (Niacin): 16 mg for men and 14 mg for women
• Vitamin B6: 1.7 mg for men and 1.5 mg for women
• Vitamin B12: 2.4 mcg for both men and women
• Vitamin C: 90 mg for men and 75 mg for women
• Vitamin D: 20 mcg (800 IU) for both men and women
• Vitamin E: 15 mg for both men and women
• Vitamin K: 120 mcg for men and 90 mcg for women
• Folate (Folic Acid): 400 mcg for both men and women

Minerals

• Calcium: 1,000 mg for men aged 19-70 and women aged 19-50; 1,200 mg for men over 70 and women over 50
• Iron: 8 mg for men and 18 mg for women aged 19-50 (8 mg for women over 50)
• Magnesium: 400-420 mg for men and 310-320 mg for women
• Zinc: 11 mg for men and 8 mg for women
• Selenium: 55 mcg for both men and women
• Iodine: 150 mcg for both men and women
• Potassium: 2,600 mg for women and 3,400 mg for men

These values are based on the Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) established by health authorities like the National Institutes of Health (NIH) and the Food and Drug Administration (FDA)[1][2][3]. It's important to note that while supplements can help meet these recommendations, they should ideally be taken under the guidance of a healthcare provider to avoid potential overconsumption and adverse effects[4][5].

Sources
[1] Nutrient Recommendations and Databases https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
[2] Recommended daily intake of vitamins and minerals - Lenntech https://www.lenntech.com/recommended-daily-intake.htm
[3] Daily intake of vitamins and minerals: What to know https://www.medicalnewstoday.com/articles/vitamin-dosage
[4] Should You Take Vitamins Daily? - Cleveland Clinic Health Essentials https://health.clevelandclinic.org/which-vitamins-should-you-take
[5] [PDF] Special Report - Mayo Clinic https://www.mayoclinic.org/documents/mc5129-0709-sp-rpt-pdf/doc-20079085
[6] Vitamins and Minerals for Older Adults | National Institute on Aging https://www.nia.nih.gov/health/vitamins-and-supplements/vitamins-and-minerals-older-adults
[7] Vitamins and minerals - NHS https://www.nhs.uk/conditions/vitamins-and-minerals/