Recommended Daily Allowances (RDA)
~ Jo Jordan
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In 1997 the United States Department of Agriculture (USDA) created a newer and more extensive way of looking at RDA's. They created the dietary reference intakes (DRI's) which categorizes intakes into four different definitions.
- Recommended Dietary Allowance (RDA): the average level of daily dietary intake which is sufficient enough to meet nutrient requirements of 97– 98 percent of healthy persons in particular life stages and gender groups.
- Adequate Intake (AI): the recommended intake based on experimentally or observed approximations of nutrient intake by groups of healthy individuals, which are assumed adequate. These are used when RDA's can't be determined.
- Tolerable Upper Intake Level (UL): a highest level of nutrient intake daily that will not pose a risk of adverse effects for most people in the population. As you increase intake above the UL your risk for adverse reactions increase. This is the major difference between the DRI's and the old RDA's as they never offered the highest level that could be consumed.
- Estimated Average Requirement (EAR): used as the basis for RDA and is a value of daily nutrient intake which is estimated to meet requirements for half of healthy people in a gender group or life stage.
Which DRI Definition Is Right For Me?
The average individual will use the RDA as a guideline for intake of daily vitamins and elements. The difference is there isn't always an RDA available for every vitamin and element anymore and in that case an individual should look at the AI for their daily recommendation.
Also we should be aware of the UL for each vitamin and element. If you know that the RDA value is not a sufficient amount for you it is helpful to be aware of the maximum dose you can take before experiencing adverse reactions.
As always you should consult with your doctor before increasing any dose of vitamins or elements in your diet.
Converting Micrograms, Milligrams & International Units
There are many different units of measurement when it comes to comparing charts and product labels. Therefore we have provided you with some conversions along with explanations of certain measurements you will find along side ingredients in our products.
- mcg = microgram
- mg = milligram
- To convert mcg's to mg's divide the mcg's by 1,000. example 400 mcg/1000 = .4 mg.
- To convert mg's to mcg's multiply the mg's by 1,000. example .4 mg*1000 = 400 mcg.
- iu = international units
- You cannot convert iu's to mg's because they are two different types of measurement. Internal Units measure the potency of a vitamin or element while micrograms measure the mass or weight.
DRI's For Vitamins
Those values in bold represent the Recommended Dietary Allowances (RDAs) those in regular type are Adequate Intakes (AIs) because RDA's are not available for those vitamins.
This chart is based on recommendations from the USDA.
| Group |
A
(mcg) |
C
(mg) |
D
(mcg) |
E
(mg) |
K
mcg) |
B6
(mg) |
B12
(mcg) |
| DRI Category |
RDA |
RDA |
AI |
RDA |
AI |
RDA |
RDA |
Infants*
0-6 mo
7-12 mo |
400
500 |
40
50 |
5
5 |
4
5 |
2.0
2.5 |
0.1
0.3 |
0.4
0.5 |
Children
1-3 y
4-8 y |
300
400 |
15
25 |
5
5 |
6
7 |
30
55 |
0.5
0.6 |
0.9
1.2 |
Males
9-13 y
14-18 y
19-30 y
31-50 y
51-70 y
70+ y |
600
900
900
900
900
900 |
45
65
75
75
75
75 |
5
5
5
5
10
15 |
11
15
15
15
15
15 |
60
75
120
120
120
120 |
1.0
1.3
1.3
1.3
1.7
1.7 |
1.8
2.4
2.4
2.4
2.4
2.4 |
Females
9-13 y
14-18 y
19-30 y
31-50 y
51-70 y
70+ y |
600
700
700
700
700
700 |
45
65
75
75
75
75 |
5
5
5
5
10
15 |
11
15
15
15
15
15 |
60
75
90
90
90
90 |
1.0
1.2
1.3
1.3
1.5
1.5 |
1.8
2.4
2.4
2.4
2.4
2.4 |
Pregnancy
14-18 y
19-30 y
31-50 y |
750
770
770 |
80
85
85 |
5
5
5 |
15
15
15 |
75
90
90 |
1.9
1.9
1.9 |
2.6
2.6
2.6 |
Lactation
14-18 y
19-30 y
31-50 y |
1,200
1,300
1,300 |
115
120
120 |
5
5
5 |
19
19
19 |
75
90
90 |
2.0
2.0
2.0 |
2.8
2.8
2.8 |
*All the infant information is based upon AI's as there is not sufficient evidence to provide RDA's for infants.
DRI's For Vitamins (cont.)
| Group |
Thiamin
(mg) |
Riboflavin
(mg) |
Niacin
(mg) |
Folate
(mcg) |
Pantothenic
Acid
(mg) |
Biotin
(mcg) |
Choline
(mg) |
| DRI Category |
RDA |
RDA |
RDA |
RDA |
AI |
AI |
AI |
Infants*
0-6 mo
7-12 mo |
0.2
0.3 |
0.3
0.4 |
2
4 |
65
85 |
1.7
1.8 |
5
6 |
125
150 |
Children
1-3 y
4-8 y |
0.5
0.6 |
0.5
0.6 |
6
8 |
150
200 |
2
3 |
8
12 |
200
250 |
Males
9-13 y
14-18 y
19-30 y
31-50 y
51-70 y
70+ y |
0.9
1.2
1.2
1.2
1.2
1.2 |
0.9
1.3
1.3
1.3
1.3
1.3 |
12
16
16
16
16
16 |
300
400
400
400
400
400 |
4
5
5
5
5
5 |
20
25
30
30
30
30 |
375
550
550
550
500
500 |
Females
9-13 y
14-18 y
19-30 y
31-50 y
51-70 y
70+ y |
0.9
1.0
1.1
1.1
1.1
1.1 |
0.9
1.0
1.1
1.1
1.1
1.1 |
12
14
14
14
14
14 |
300
400
400
400
400
400 |
4
5
5
5
5
5 |
20
25
30
30
30
30 |
375
400
425
425
425
425 |
Pregnancy
14-18 y
19-30 y
31-50 y |
1.4
1.4
1.4 |
1.4
1.4
1.4 |
18
18
18 |
600
600
600 |
6
6
6 |
30
30
30 |
450
450
450 |
Lactation
14-18 y
19-30 y
31-50 y |
1.4
1.4
1.4 |
1.6
1.6
1.6 |
17
17
17 |
500
500
500 |
7
7
7 |
35
35
35 |
550
550
550 |
*All the infant information is based upon AI's as there is not sufficient evidence to provide RDA's for infants.
DRI's For Elements
Those values in bold represent the Recommended Dietary Allowances (RDAs) those in regular type are Adequate Intakes (AIs) because RDA's aren't available for those vitamins.
This chart is based on recommendations from the USDA.
| Groups |
Calcium
(mg) |
Chromium
(mcg) |
Copper
(mcg) |
Fluoride
(mg) |
Iodine
(mcg) |
Iron(mg) |
Magnesium
(mg) |
| DRI Category |
AI |
AI |
RDA |
AI |
RDA |
RDA |
RDA |
Infants*
0-6 mo
7-12 mo |
210
270 |
0.2
5.5 |
200
220 |
0.01
0.5 |
110
130 |
0.27
11 |
30
75 |
Children
1-3 y
4-8 y |
500
800 |
11
15 |
340
440 |
0.7
1 |
90
90 |
70
10 |
80
130 |
Males
9-13 y
14-18 y
19-30 y
31-50 y
51-70 y
70+ y |
1,300
1,300
1,000
1,000
1,200
1,200 |
25
35
35
35
30
30 |
700
890
900
900
900
900 |
2
3
4
4
4
4 |
120
150
150
150
150
150 |
8
11
8
8
8
8 |
240
410
400
420
420
420 |
Females
9-13 y
14-18 y
19-30 y
31-50 y
51-70 y
70+ y |
1,300
1,300
1,000
1,000
1,200
1,200 |
21
24
25
25
20
20 |
700
890
900
900
900
900 |
2
3
3
3
3
3 |
120
150
150
150
150
150 |
8
15
18
18
8
8 |
240
360
310
320
320
320 |
Pregnancy
14-18 y
19-30 y
31-50 y |
1,300
1,000
1,000 |
29
30
30 |
1,000
1,000
1,000 |
3
3
3 |
220
220
220 |
27
27
27 |
400
350
360 |
Lactation
14-18 y
19-30 y
31-50 y |
1,300
1,000
1,000 |
44
45
45 |
1,300
1,300
1,300 |
3
3
3 |
290
290
290 |
10
9
9 |
360
310
320 |
*All the infant information is based upon AI's as there is not sufficient evidence to provide RDA's for infants.
DRI's For Elements (cont.)
| Group |
Man-
ganese
(mg) |
Moly-
bedenum
(mcg) |
Phos-
phorus
(mg) |
Selenium
(mcg) |
Zinc
(mg) |
Potassium
(g/d) |
Sodium
(g/d) |
Chloride
(g/d) |
| DRI Category |
AI |
AI |
RDA |
RDA |
RDA |
AI |
AI |
AI |
Infants*
0-6 mo
7-12 mo |
0.003
0.6 |
2
3 |
100
275 |
15
20 |
2
3 |
0.4
0.7 |
0.12
0.37 |
0.18
0.57 |
Children
1-3 y
4-8 y |
1.2
1.5 |
17
22 |
460
500 |
20
30 |
3
5 |
3.0
3.8 |
1.0
1.2 |
1.5
1.9 |
Males
9-13 y
14-18 y
19-30 y
31-50 y
51-70 y
70+ y |
1.9
2.2
2.3
2.3
2.3
2.3 |
34
43
45
45
45
45 |
1,250
1,250
700
700
700
700 |
40
55
55
55
55
55 |
8
11
11
11
11
11 |
4.5
4.7
4.7
4.7
4.7
4.7 |
1.5
1.5
1.5
1.5
1.3
1.2 |
2.3
2.3
2.3
2.3
2.0
1.8 |
Females
9-13 y
14-18 y
19-30 y
31-50 y
51-70 y
70+ y |
1.6
1.6
1.8
1.8
1.8
1.8 |
34
43
45
45
45
45 |
1,250
1.250
700
700
700
700 |
40
55
55
55
55
55 |
8
9
8
8
8
8 |
4.5
4.7
4.7
4.7
4.7
4.7 |
1.5
1.5
1.5
1.5
1.3
1.2 |
2.3
2.3
2.3
2.3
2.0
1.8 |
Pregnancy
14-18 y
19-30 y
31-50 y |
2.0
2.0
2.0 |
50
50
50 |
1,250
700
700 |
60
60
60 |
12
11
11 |
4.7
4.7
4.7 |
1.5
1.5
1.5 |
2.3
2.3
2.3 |
Lactation
14-18 y
19-50 y |
2.6
2.6
2.6 |
50
50
50 |
1,250
700
700 |
70
70
70 |
13
12
12 |
5.1
5.1
5.1 |
1.5
1.5
1.5 |
2.3
2.3
2.3 |
*All the infant information is based upon AI's as there is not sufficient evidence to provide RDA's for infants.
Upper Intake Levels (UL) For Vitamins
Not Determined (ND) means the Tolerable Upper Intake Level was not able to be determined due to a lack of available data of effects for that age group and due to concern of the lack of ability to be able to handle excess amounts. Therefore the source of those particular vitamins should be through food to prevent high intake.
This chart is based on USDA recommendations.
| Group |
A
(mcg) |
C
(mg) |
D
(mcg) |
E
(mg) |
K
(mcg) |
B6
(mg) |
B12
(mcg) |
Infants
0-6 mo
7-12 mo |
600
300 |
ND
ND |
25
25 |
ND
ND |
ND
ND |
ND
ND |
ND
ND |
Children
1-3 y
4-8 y |
600
900 |
400
650 |
50
50 |
200
300 |
ND
ND |
30
40 |
ND
ND |
Males,
Females
9-13 y
14-18 y
19-70 y
70+ y |
1,700
2,800
3,000
3,000 |
1,200
1,800
2,000
2,000 |
50
50
50
50 |
600
800
1,000
1,000 |
ND
ND
ND
ND |
60
80
100
100 |
ND
ND
ND
ND |
Pregnancy
14-18 y
19-50 y |
2,800
3,000 |
1,800
2,000 |
50
50 |
800
1,000 |
ND
ND |
80
100 |
ND
ND |
Lactation
14-18 y
19-50 y |
2,800
3,000 |
1,800
2,000 |
50
50 |
800
1,000 |
ND
ND |
80
100 |
ND
ND |
Upper Intake Levels (UL) For Vitamins (cont.)
| Group |
Thiamin
(mg) |
Riboflavin
(mg) |
Niacin
(mg) |
Folate
(mcg) |
Pantothenic
Acid
(mg) |
Biotin
(mcg) |
Choline
(mg) |
Infants
0-6 mo
7-12 mo |
ND
ND |
ND
ND |
ND
ND |
ND
ND |
ND
ND |
ND
ND |
ND
ND |
Children
1-3 y
4-8 y |
ND
ND |
ND
ND |
10
15 |
300
400 |
ND
ND |
ND
ND |
1.0
1.0 |
Males,
Females
9-13 y
14-18 y
19-70 y
70+ y |
ND
ND
ND
ND |
ND
ND
ND
ND |
20
30
35
35 |
600
800
1,000
1,000 |
ND
ND
ND
ND |
ND
ND
ND
ND |
2.0
3.0
3.5
3.5 |
Pregnancy
14-18 y
19-50 y |
ND
ND |
ND
ND |
30
35 |
800
1,000 |
ND
ND |
ND
ND |
3.0
3.5 |
Lactation
14-18 y
19-50 y |
ND
ND |
ND
ND |
30
35 |
800
1,000 |
ND
ND |
ND
ND |
30
35 |
Upper Intake Levels (UL) For Elements
Not Determined (ND) means the Tolerable Upper Intake Level was not able to be determined due to a lack of available data of effects for that age group and due to concern of the lack of ability to be able to handle excess amounts. Therefore the source of those particular vitamins should be through food to prevent high intake.
This chart is based on USDA recommendations.
| Groups |
Calcium
(mg) |
Chromium
(mcg) |
Copper
(mcg) |
Fluoride
(mg) |
Iodine
(mcg) |
Iron(mg) |
Magnesium
(mg) |
Infants
0-6 mo
7-12 mo |
ND
ND |
ND
ND |
ND
ND |
0.7
0.9 |
ND
ND |
40
40 |
ND
ND |
Children
1-3 y
4-8 y |
2.5
2.5 |
ND
ND |
1,000
3,000 |
1.3
2.2 |
200
300 |
40
40 |
65
110 |
Males,
Females
9-13 y
14-18 y
19-70 y
70+ y |
2.5
2.5
2.5
2.5 |
ND
ND
ND
ND |
5,000
8,000
10,000D
10,000 |
10
10
10
10 |
600
900
1,100
1,100 |
40
45
45
45 |
350
350
350
350 |
Pregnancy
14-18 y
19-50 y |
2.5
2.5 |
ND
ND |
8,000
10,000 |
10
10 |
900
1,100 |
45
45 |
350
350 |
Lactation
14-18 y
19-50 y |
2.5
2.5 |
ND
ND |
8,000
10,000 |
10
10 |
900
1,100 |
45
45 |
350
350 |
Upper Intake Levels (UL) For Elements (cont.)
| Group |
Man-
ganese
(mg) |
Moly-
bedenum
(mcg) |
Phos-
phorus
(mg) |
Selenium
(mcg) |
Zinc
(mg) |
Sodium
(g/d) |
Chloride
(g/d) |
Infants
0-6 mo
7-12 mo |
ND
ND |
ND
ND |
ND
ND |
45
60 |
4
4 |
ND
ND |
ND
ND |
Children
1-3 y
4-8 y |
2
3 |
300
600 |
3
3 |
90
150 |
7
12 |
1.5
1.9 |
2.3
2.9 |
Males,
Females
9-13 y
14-18 y
19-70 y
70+ y |
6
9
11
11 |
1,100
1,700
2,000
2,00 |
4
4
4
3 |
280
400
400
400 |
23
34
40
40 |
2.2
2.3
2.3
2.3 |
3.4
3.6
3.6
3.6 |
Pregnancy
14-18 y
19-50 y |
9
11 |
1,700
2,000 |
3.5
3.5 |
400
400 |
34
40
|
2.3
3.6 |
3.6
3.6 |
Lactation
14-18 y
19-50 y |
9
11 |
1,700
2,000 |
4
4 |
400
400 |
34
40 |
2.3
2.3 |
3.6
3.6 |
Let Puristat Help...Product Information
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