The Recommended Daily Allowance (RDA) specifies the quantity of vitamins, minerals and nutrients you should consume on a daily basis to remain healthy.
Keep in mind that this value is the minimum amount and not all experts agree on what minimum levels of some nutrients are necessary for a truly healthy body (as opposed to a barely functioning body).
The RDA is not universal. The intake that is right for you might be quite different according to your gender, health, size, weight, age, exposure to pollution … and many other factors.
For people with allergies, the RDA might be far too low for some dietary supplements. Increasing your intake of certain vitamins, minerals and other dietary supplements might be beneficial if you suffer from allergies.
Recommended Daily Allowances
The following tables are from Wikipedia. They have not been adjusted for allergy requirements. This table is more useful than just listing the RDA. It also indicates the following:
- EAR: Estimated Average Requirements
- RDI: Reference Daily Intake
- AI: Adequate Intake
- UL: Tolerable upper intake levels
| Nutrient | EAR | RDI/AI | UL | Unit |
|---|---|---|---|---|
| Vitamin A | 2083 | 3000 | 15000 | IU |
| Vitamin C | 75 | 90 | 2000 | mg |
| Vitamin D | NE | 200 | 2000 | IU |
| Vitamin K | NE | 120 | ND | µg |
| Vitamin B6 | 1.1 | 1.3 | 100 | mg |
| ?-tocopherol (E) | 12 | 15 | 1000 | IU |
| Biotin | NE | 30 | ND | µg |
| Boron | NE | - | 20 | mg |
| Calcium | NE | 1000 | 2500 | mg |
| Chloride | NE | 2300 | 3600 | mg |
| Chromium | NE | 35 | ND | µg |
| Choline | NE | 550 | 3500 | mg |
| Copper | 700 | 900 | 10000 | µg |
| Cyanocobalamin (B12) | 2.0 | 2.4 | ND | µg |
| Fluoride | NE | 4 | 10 | mg |
| Folate (B9) | 320 | 400 | 1000 | µg |
| Iodine | 95 | 150 | 1100 | µg |
| Iron | 6 | 8 | 45 | mg |
| Magnesium | 330 | 420 | 350a | mg |
| Manganese | NE | 7.1 | 11 | mg |
| Molybdenum | 34 | 45 | 2000 | µg |
| Niacin (B3) | 12 | 16 | 35 | mg |
| Nickel | NE | - | 1.0 | mg |
| Pantothenic acid (B5) | NE | 5 | ND | mg |
| Phosphorus | 580 | 700 | 4000 | mg |
| Potassium | NE | 4700 | ND | mg |
| Thiamin (B1) | 1.0 | 1.2 | ND | mg |
| Riboflavin (B2) | 1.1 | 1.3 | ND | mg |
| Selenium | 45 | 55 | 400 | µg |
| Sodium | NE | 1500 | 2300 | mg |
| Sulfate | NE | - | ND | - |
| Zinc | 9.4 | 11 | 40 | mg |
External Links
Wikipedia on Recommended Daily Allowance
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