Daily Rda Vitamin C
Recommended Daily Allowances (RDA) Table
Links to Recommended Daily Allowances (RDA) charts below :
RDA Chart for Infants and Children
RDA Chart for Older Children (9 to 18 Years)
RDA Chart for Adult Men and Women (19 Years and Up)
RDA Chart for Pregnant Women and Lactating Mothers
About RDA
RDA stands for Recommended Dietary Allowance, also commonly known as Recommended Daily Allowances. It is the recommended daily vitamins and mineral intake considered adequate for healthy people.
The RDA was last revised in 1989, and is rather outdated. Parts of it are replaced by the Dietary Reference Intakes (DRI), the most recent dietary guidelines by the Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences, 1997-2001, in a collaboration between the US and Canada.
The Recommended Daily Allowances below incorporate the DRI figures.
Recommended Daily Allowances / Dietary Reference Intake
In the Recommended Dietary Allowance charts below, amounts marked with a * indicate AI (Adequate Intake) figures taken from the Dietary Reference Intakes (DRI).
Legend
1 µg = 1 mcg = 1 microgram = 1/1,000,000 of a gram
1 mg = 1 milligram = 1/1,000 of a gram
1 g = 1 gram
#1As cholecalciferol. 1 µg cholecalciferol = 40 IU vitamin D.
Recommended Daily Allowances (RDA) Chart for Infants & Children
| NUTRIENT | 0-6 mths | 7-12mths | 1-3 yrs | 4-8 yrs |
| RDA Vitamins (Per Day) | ||||
| vitamin A – retinol | 400* µg | 500* µg | 300 µg | 400 µg |
| vitamin C – ascorbic acid | 40* mg | 50* mg | 15 mg | 25 mg |
| vitamin D #1 | 5* µg | 5* µg | 5* µg | 5* µg |
| vitamin E | 4* mg | 5* mg | 6 mg | 7 mg |
| vitamin K | 2.0* µg | 2.5* µg | 30* µg | 55* µg |
| vitamin B1 – thiamin | 0.2* mg | 0.3* mg | 0.5 mg | 0.6 mg |
| vitamin B2 – riboflavin | 0.3* mg | 0.4* mg | 0.5 mg | 0.6 mg |
| vitamin B3 – niacin | 2* mg | 4* mg | 6 mg | 8 mg |
| vitamin B5 – pantothenic acid | 1.7* mg | 1.8* mg | 2* mg | 3* mg |
| vitamin B6 – pyridoxine | 0.1* mg | 0.3* mg | 0.5 mg | 0.6 mg |
| vitamin B12 – cyanocobalamin | 0.4* µg | 0.5* µg | 0.9 µg | 1.2 µg |
| biotin | 5* µg | 6* µg | 8* µg | 12* µg |
| choline | 125* mg | 150* mg | 200* mg | 250* mg |
| folate – folic acid | 65* µg | 80* µg | 150 µg | 200 µg |
| Recommended Daily Allowances for Minerals | ||||
| calcium | 210* mg | 270* mg | 500* mg | 800* mg |
| chromium | 0.2* µg | 5.5* µg | 11* µg | 15* µg |
| copper | 200* µg | 220* µg | 340 µg | 440 µg |
| fluoride | >0.01* mg | 0.5* mg | 0.7* mg | 1* mg |
| iodine | 110* µg | 130* µg | 90 µg | 90 µg |
| iron | 0.27* mg | 11 mg | 7 mg | 10 mg |
| magnesium | 30* mg | 75* mg | 80 mg | 130 mg |
| manganese | 0.003* mg | 0.6* mg | 1.2* mg | 1.5* mg |
| molybdenum | 2* µg | 3* µg | 17 µg | 22 µg |
| phosphorus | 100* mg | 275* mg | 460 mg | 500 mg |
| selenium | 15* µg | 20* µg | 20 µg | 30 µg |
| zinc | 2* mg | 3 mg | 3 mg | 5 mg |
| potassium | 0.4* g | 0.7* g | 3.0* g | 3.8* g |
| sodium | 0.12* g | 0.37* g | 1.0* g | 1.2* g |
| chloride | 0.18* g | 0.57* g | 1.5* g | 1.9* g |
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Recommended Daily Allowances for Older Children (9 to 18 Years)
| NUTRIENT | Male 9-13 Yrs | Male 14-18 Yrs | Female 9-13 Yrs | Female 14-18 Yrs |
| RDA Vitamins (Per Day) | ||||
| vitamin A – retinol | 600 µg | 900 µg | 600 µg | 700 µg |
| vitamin C – ascorbic acid | 45 mg | 75 mg | 45 mg | 65 mg |
| vitamin D #1 | 5* µg | 5* µg | 5* µg | 5* µg |
| vitamin E | 11 mg | 15 mg | 11 mg | 15 mg |
| vitamin K | 60* µg | 75* µg | 60* µg | 75* µg |
| vitamin B1 – thiamin | 0.9 mg | 1.2 mg | 0.9 mg | 1.0 mg |
| vitamin B2 – riboflavin | 0.9 mg | 1.3 mg | 0.9 mg | 1.0 mg |
| vitamin B3 – niacin | 12 mg | 16 mg | 12 mg | 14 mg |
| vitamin B5 – pantothenic acid | 4* mg | 5* mg | 4* mg | 5* mg |
| vitamin B6 – pyridoxine | 1.0 mg | 1.3 mg | 1.0 mg | 1.2 mg |
| vitamin B12 – cyanocobalamin | 1.8 µg | 2.4 µg | 1.8 µg | 2.4 µg |
| biotin | 20* µg | 25* µg | 20* µg | 25* µg |
| choline | 375* mg | 550* mg | 375* mg | 400* mg |
| folate – folic acid #3 | 300 µg | 400 µg | 300 µg | 400 µg |
| Recommended Daily Allowances for Minerals | ||||
| calcium | 1300* mg | 1300* mg | 1300* mg | 1300* mg |
| chromium | 25* µg | 35* µg | 21* µg | 24* µg |
| copper | 700 µg | 890 µg | 700 µg | 890 µg |
| fluoride | 2* mg | 3* mg | 2* mg | 3* mg |
| iodine | 120 µg | 150 µg | 120 µg | 150 µg |
| iron | 8 mg | 11 mg | 8 mg | 15 mg |
| magnesium | 240 mg | 410 mg | 240 mg | 360 mg |
| manganese | 1.9* mg | 2.2* mg | 1.6* mg | 1.6* mg |
| molybdenum | 34 µg | 43 µg | 34 µg | 43 µg |
| phosphorus | 1250 mg | 1250 mg | 1250 mg | 1250 mg |
| selenium | 40 µg | 55 µg | 40 µg | 55 µg |
| zinc | 8 mg | 11 mg | 8 mg | 9 mg |
| potassium | 4.5* g | 4.7* g | 4.5* g | 4.7* g |
| sodium | 1.5* g | 1.5* g | 1.5* g | 1.5* g |
| chloride | 2.3* g | 2.3* g | 2.3* g | 2.3* g |
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Recommended Daily Allowances for Adults (19 Years and Up)
| NUTRIENT | Male 19-50 Yrs | Male >50 Yrs | Female 19-50 Yrs | Female >50 Yrs |
| RDA Vitamins (Per Day) | ||||
| vitamin A – retinol | 900 µg | 900 µg | 700 µg | 700 µg |
| vitamin C – ascorbic acid | 90 mg | 90 mg | 75 mg | 75 mg |
| vitamin D #1 #5 | 5* µg | 10* µg | 5* µg | 10* µg |
| vitamin E | 15 mg | 15 mg | 15 mg | 15 mg |
| vitamin K | 120* µg | 120* µg | 90* µg | 90* µg |
| vitamin B1 – thiamin | 1.2 mg | 1.2 mg | 1.1mg | 1.1 mg |
| vitamin B2 – riboflavin | 1.3 mg | 1.3 mg | 1.1 mg | 1.1 mg |
| vitamin B3 – niacin | 16 mg | 16 mg | 14 mg | 14 mg |
| vitamin B5 – pantothenic acid | 5* mg | 5* mg | 5* mg | 5* mg |
| vitamin B6 – pyridoxine | 1.3 mg | 1.7 mg | 1.3 mg | 1.5 mg |
| vitamin B12 #2 | 2.4 µg | 2.4 µg | 2.4 µg | 2.4 µg |
| biotin | 30* µg | 30* µg | 30* µg | 30* µg |
| choline | 550* mg | 550* mg | 425* mg | 425* mg |
| folate – folic acid #3 | 400 µg | 400 µg | 400 µg | 400 µg |
| Recommended Daily Allowances for Minerals | ||||
| calcium | 1000* mg | 1200* mg | 1000* mg | 1200* mg |
| chromium | 35* µg | 30* µg | 25* µg | 20* µg |
| copper | 900 µg | 900 µg | 900 µg | 900 µg |
| fluoride | 4* mg | 4* mg | 3* mg | 3* mg |
| iodine | 150 µg | 150 µg | 150 µg | 150 µg |
| iron | 8 mg | 8 mg | 18 mg | 8 mg |
| magnesium #4 | 400/420 mg | 420 mg | 310/320 mg | 320 mg |
| manganese | 2.3* mg | 2.3* mg | 1.8* mg | 1.8* mg |
| molybdenum | 45 µg | 45 µg | 45 µg | 45 µg |
| phosphorus | 700 mg | 700 mg | 700 mg | 700 mg |
| selenium | 55 µg | 55 µg | 55 µg | 55 µg |
| zinc | 11 mg | 11 mg | 8 mg | 8 mg |
| potassium | 4.7* g | 4.7* g | 4.7* g | 4.7* g |
| sodium #5 | 1.5* g | 1.3* g | 1.5* g | 1.3* g |
| chloride #5 | 2.3* g | 2.0* g | 2.3* g | 2.0* g |
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Food and Nutrition Board (FNB) Recommendations (#)
#2 : As 10 to 30 percent of older people may malabsorb food-bound B12, FNB advises those older than 50 years to meet their Recommended Daily Allowances for it by consuming foods fortified with B12 or a supplement containing B12.
#3 : In view of evidence linking folate deficiency with neural tube defects in the fetus, FNB recommends that women capable of becoming pregnant consume 400 µg of folate from supplements or fortified foods, in addition to intake of food folate from a varied diet.
#4 : Men from 31 to 50 need slightly more magnesium (420 mg) than those from 19 to 30 years old (400 mg). Women from 31 to 50 also need slightly more magnesium (320 mg) than those from 19 to 30 years old (310 mg).
#5 : Adults over 70 years need slightly different levels of vitamin D (15µg), sodium (1.2g), and chloride (1.8g).
For a list of the 33 top ranked supplements that meet RDA requirements, see Best Multi Vitamin Products.
Recommended Daily Allowances for Pregnancy / Lactating Mothers
| NUTRIENT | Pregnancy 14-18 Yrs | Pregnancy 19-50 Yrs | Lactation 14-18 Yrs | Lactation 19-50 Yrs |
| Recommended Daily Allowances for Vitamins | ||||
| vitamin A – retinol | 750 µg | 770 µg | 1200 µg | 1300 µg |
| vitamin C – ascorbic acid | 80 mg | 85 mg | 115 mg | 120 mg |
| vitamin D #1 | 5* µg | 5* µg | 5* µg | 5* µg |
| vitamin E | 15 mg | 15 mg | 19 mg | 19 mg |
| vitamin K | 75* µg | 90* µg | 75* µg | 90* µg |
| vitamin B1 – thiamin | 1.4 mg | 1.4 mg | 1.4 mg | 1.4 mg |
| vitamin B2 – riboflavin | 1.4 mg | 1.4 mg | 1.6 mg | 1.6 mg |
| vitamin B3 – niacin | 18 mg | 18 mg | 17 mg | 17 mg |
| vitamin B5 – pantothenic acid | 6* mg | 6* mg | 7* mg | 7* mg |
| vitamin B6 – pyridoxine | 1.9 mg | 1.9 mg | 2.0 mg | 2.0 mg |
| vitamin B12 | 2.6 µg | 2.6 µg | 2.8 µg | 2.8 µg |
| biotin | 30* µg | 30* µg | 35* µg | 35* µg |
| choline | 450* mg | 450* mg | 550* mg | 550* mg |
| folate – folic acid #3 | 600 µg | 600 µg | 500 µg | 500 µg |
| Recommended Daily Allowances for Minerals | ||||
| calcium | 1300* mg | 1000* mg | 1300* mg | 1000* mg |
| chromium | 29* µg | 30* µg | 44* µg | 45* µg |
| copper | 1000 µg | 1000 µg | 1300 µg | 1300 µg |
| fluoride | 3* mg | 3* mg | 3* mg | 3* mg |
| iodine | 220 µg | 220 µg | 290 µg | 290 µg |
| iron | 27 mg | 27 mg | 10 mg | 9 mg |
| magnesium #6 | 400 mg | 350/360 mg | 360 mg | 310/320 mg |
| manganese | 2.0* mg | 2.0* mg | 2.6* mg | 2.6* mg |
| molybdenum | 50 µg | 50 µg | 50 µg | 50 µg |
| phosphorus | 1250 mg | 700 mg | 1250 mg | 700 mg |
| selenium | 60 µg | 60 µg | 70 µg | 70 µg |
| zinc | 12 mg | 11 mg | 13 mg | 12 mg |
| potassium | 4.7* g | 4.7* g | 5.1* g | 5.1* g |
| sodium | 1.5* g | 1.5* g | 1.5* g | 1.5* g |
| chloride | 2.3* g | 2.3* g | 2.3* g | 2.3* g |
#6: Pregnant women from 31 to 50 need slightly more magnesium (360 mg) than those between 19 to 30 years old (350 mg). Women from 31 to 50 who are breastfeeding also require slightly more magnesium (320 mg) than those between 19 to 30 years old (310 mg).
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References
| 1. | Institute of Medicine. (1997). Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. Washington DC: National Academy Press. |
| 2. | Institute of Medicine. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press. |
| 3. | Institute of Medicine. (2000). Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press. |
| 4. | Institute of Medicine. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press. |
| 5. | Institute of Medicine. (2004). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: National Academy Press. |
Source: https://healthsupplementsnutritionalguide.com/recommended-daily-allowances/
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