1. INTRODUCTION
Here I show the minimum amount of vitamins and minerals an average adult should consume daily (differentiated between men and women).
I hope you find it helpful.
2. DAILY RECOMMENDED INTAKE OF VITAMINS AND MINERALS FOR ADULTS
- Vitamin A: Men 900 µg, Women 700 µg. (*) µg = micrograms
- Vitamin C: Men 90 mg, Women 75 mg
- Vitamin D: 600-800 IU (15-20 µg). (*) IU = International Units
- Vitamin E: 15 mg
- Vitamin K: Men 120 µg, Women 90 µg
- Vitamin B1 (Thiamine): Men 1.2 mg, Women 1.1 mg
- Vitamin B2 (Riboflavin): Men 1.3 mg, Women 1.1 mg
- Vitamin B3 (Niacin): Men 16 mg, Women 14 mg
- Vitamin B6: 1.3-1.7 mg
- Vitamin B9 (Folate): 400 µg
- Vitamin B12: 2.4 µg
- Calcium: 1,000-1,200 mg
- Iron: Men 8 mg, Women 18 mg
- Magnesium: Men 400-420 mg, Women 310-320 mg
- Zinc: Men 11 mg, Women 8 mg
- Selenium: 55 µg
- Iodine: 150 µg
- Phosphorus: 700 mg
- Potassium: 4,700 mg
3. MORE INFORMATION AND REFERENCES
Each of the minimum amounts of these micronutrients can be verified on reputable health portals such as the EFSA (European Food Safety Authority) or the NIH (National Institutes of Health) in the United States. On either of these platforms, you can also find the minimum daily requirements for other age groups, as well as during pregnancy and breastfeeding.
4. ANY QUESTIONS?
If you have any questions, feel free to leave them in the comments.
