vitamins to health

RDA Guide for mens vitamins and minerals

**Men (19 years and older)**
Vitamin/Mineral	RDA	Tolerable Upper Limit
choline	550mg/day	3.5g/day
biotin	30mcg/day
chromium	35mcg/day
copper	900mcg/day	10,000mcg/day
folate (in DFE)	400mcg/day	1,000mcg/day
iodine	150mg/day	1,100mg/day
magnesium (19-30)	400mg/day
magnesium (31 & over)	420mg/day
manganese	2.3mg/day	11mg/day
molybendum	45mcg/day	2.0 mg/day
niacin (NE)	16mg/day	35mg/day
pantothenic acid	5mg/day
calcium (19-50)	1,000mg/day	2,500mg/day
calcium (51 & over)	1,200mg/day	2,500mg/day
phosphorus	700mg/day	4.0 g/day (or 3g/day for 70 & over)
potassium	2,000mg/day
riboflavin	1.3mg/day
selenium	55mcg/day	400mcg/day
thiamin	1.2mg/day
vitamin b12	2.4mcg/day
vitaminb6	1.3mg/day	100mg/day
vitamin c (non smokers)	90mg/day	2,000mg/day
vitamin c (smokers)	125mg/day	2,000mg/day
vitamin d (19 - 50)	200 IU/day	2,000 IU/day
vitamin d (50 - 70)	400 IU/day	2,000 IU/day
vitamin d (71 & over)	600 IU/day	2,000 IU/day
vitamin e	15 mg/day
vitamin k	120 mcg/day
zinc	11 mg/day	40mg/day

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