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) |