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This article was written on 02 Jun 2008, and is filled under Minerals.

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Minerals: Recommended Intake Levels

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.

Healthy food group

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)
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

See our article about Vitamins.


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