The recommended daily allowance (RDA) is the amount of nutrients we should consume each day to stay healthy. There is a vitamin deficiency in the standard American diet, so it’s important to get our daily nutrients.
In this article, I’ll explain how RDA works, the different categories, and RDA recommendations.
If you’re interested in learning more about nutrition, then you’ll love this article!
Dietary Reference Intakes (DRI) Overview
In 1997 the United States Department of Agriculture (USDA) created a newer and more extensive way of looking at RDAs. They created dietary reference intakes (DRIs) which categorize intakes into four different definitions.
- Recommended Dietary Allowance (RDA): the average level of daily dietary intake which is sufficient to meet nutrient requirements in 97-98% 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 increases. 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 upper limit for each vitamin and element to avoid adverse reactions or toxicity. As always, you should consult with your doctor before increasing any dose of vitamins or elements in your diet.
- Related article: Are There Pesticides in Food?
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.
- mcg = microgram
- mg = milligram
- To convert mcg to mg divide the mcg by 1000. For example: 400 mcg/1000 = 0.4 mg.
- To convert mg to mcg multiply the mg’s by 1000. For example 0.4 mg x 1000 = 400 mcg.
- IU = international units
- You cannot convert IU to micrograms or milligrams because they are two different types of measurement. International units measure the potency of a vitamin or element while micrograms and milligrams measure the mass or weight.
DRIs For Vitamins
Those values in bold represent the Recommended Dietary Allowances (RDAs). Those in regular type are Adequate Intakes (AIs) because RDAs 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 AIs as there is not sufficient evidence to provide RDAs for infants.
| Group | Thiamin (mg) | Riboflavin (mg) | Niacin (mg) | Folate (mcg) | Pantothenic Acid (mg) | Biotin (mcg) | Choline (mg) |
| RDA | 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 AIs as there is not sufficient evidence to provide RDAs for infants.
DRIs For Elements
Those values in bold represent the Recommended Dietary Allowances (RDAs). Those in regular type are Adequate Intakes (AIs) because RDAs 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 AIs as there is not sufficient evidence to provide RDAs for infants.
| Group | Manganese (mg) | Molybdenum (mcg) | Phosphorus (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 AIs as there is not sufficient evidence to provide RDAs 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 about 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 |
| 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 about 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 |
| Group | Manganese (mg) | Molybdenum (mcg) | Phosphorus (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 |
