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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

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