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Minerals: Recommended Intake Levels

Mineral

Women

Men

minimum

maximum

minimum

maximum

Boron

NK

20 mg

NK

20 mg

Boron

ages 14-18

17 mg

17 mg

Calcium

1,000 mg

2,500 mg

1,000 mg

2,500 mg

Calcium

ages 14-18

1,300 mg

1,300 mg

Calcium

ages 51+

1,200 mg

1,200 mg

Chromium

25 mcg

NK

35 mcg

NK

Chromium

ages 51+

20 mcg

30 mcg

Copper

900 mcg

10,000 mcg

900 mcg

10,000 

mcg

Fluoride

3 mg

10 mg

4 mg

10 mg

Iodine

150 mcg

1,000 mcg

150 mcg

1,000 mcg

Iron

18 mg

45 mg

8 mg

45 mg

Iron

 ages 14-18

15 mg

11 mg

Iron

ages 50+

8 mg

Magnesium

310 mg

350 mg

400 mg

350 mg

Magnesium 

ages 14-18

360 mg

410 mg

Magnesium

ages 31+

320 mg

420 mg

Manganese

1.8 mg

11 mg

2.3 mg

11 mg

Manganese 

ages 14-18

1.6 mg

9 mg

2.2 mg

9 mg

Molybdenum

45 mcg

2,000 mcg

45 mcg

2,000 mcg

Molybdenum 

ages 14-18

43 mcg

1,700 mcg

43 mcg

1,700 mcg

Nickel

NK

1.0 mg

NK

1.0 mg

Phosphorus

700 mg

4,000 mg

700 mg

4,000 mg

Phosphorus 

ages 14-18

1,250 mg

1,250 mg

Selenium

55 mcg

400 mcg

55 mcg

400 mcg

Vanadium

NK

1.8 mg

NK

1.8 mg

Zinc

8 mg

40 mg

11 mg

40 mg

Zinc

ages 14-18

9 mg

34 mg

34 mg

30 June 2004
by Wyn Snow, Managing Editor

The following chart shows the recommended minimum daily intake levels and the recommended "not to exceed" daily maximums (tolerable upper intake levels) for minerals—as recommended for healthy adults by the Food and Nutrition Board of the National Academy's Institute of Medicine.

When there is more than one line for a mineral, the first line is for everyone ages 14 and older, unless a second or third line specifies an age group.

It's not necessary for your multi-vitamin/mineral to contain 100% of every nutrient. The most important minerals are calcium, magnesium and zinc—plus iron for menstruating women. Even then, however, the recommended daily intake for calcium would not fit into a single pill (or if it did, the pill would be huge).

NK

means "not known"

mg

milligrams

mcg

micrograms (1,000 mcg = 1 mg)