Womens vitamins and minerals RDA Guide
Women (19 years and older)
| Vitamin/Mineral |
RDA |
Tolerable Upper Limit |
| choline |
400mg/day |
3.5g/day |
| biotin |
30mcg/day |
 |
| chromium |
25mcg/day |
|
| copper |
900mcg/day |
10,000mcg/day |
| folate (in DFE) |
400mcg/day |
1000mcg/day |
| iodine |
150mg/day |
1,100mg/day |
| magnesium (19-30) |
310mg/day |
|
| magnesium (31 & over) |
320mg/day |
|
| manganese |
1.8mg/day |
11mg/day |
| molybendum |
45mcg/day |
2.0 mg/day |
| niacin (NE) |
14mg/day |
35mg/day |
| pantothenic acid |
5mg/day |
|
| calcium (19-50) |
1000mg/day |
2500mg/day |
| calcium (51 & over) |
1200mg/day |
2500mg/day |
| phosphorus |
700mg/day |
4.0 g/day (or 3g/day for 70yrs & over) |
| potassium |
2000mg/day |
|
| riboflavin |
1.1mg/day |
|
| selenium |
55mcg/day |
400mcg/day |
| thiamin |
1.1mg/day |
|
| vitamin b12 |
2.4mcg/day |
|
| vitamin b6 |
1.3mg/day |
100mg/day |
| vitamin c (non smokers) |
75mg/day |
2000mg/day |
| vitamin c (smokers) |
110mg/day |
2000mg/day |
| vitamin d (19 - 50) |
200 IU/day |
2000 IU/day |
| vitamin d (50 - 70) |
400 IU/day |
2000 IU/day |
| vitamin d (71 & over) |
600 IU/day |
2000 IU/day |
| vitamin e |
15 mg/day |
|
| vitamin k |
90 mcg/day |
|
| zinc |
8 mg/day |
40 mcg/day |
Bookmark this page for a handy reference when you go vitamin shopping
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