The following chart shows the recommended minimum daily intake and the recommended “not to exceed” daily maximums (tolerable upper intake levels) for minerals – as recommended for healthy adults by the Food and Nutrition Board of the National Academy’s Institute of Medicine, USA. When there is more than one line for a mineral, the first line is for everyone, ages 14 and older, unless a second or third line specifies an age group.

It’s not necessary for your multi-vitamin-mineral to contain 100% of every nutrient. Even then, however, the recommended daily intake for calcium would not fit into a single pill (or if it did, the pill would be huge).

NK = means “not known”
Mg = milligrams
Mcg = micrograms (1,000 mcg = 1 mg)

RDI

Mineral

Women

Men

min.

max.

min.

max.

Boron NK 20mg NK 20mg
Boron(ages14-18) 17mg 17mg
Calcium 1,000mg 2,5000mg 1,000mg 2,500mg
Calcium (ages14-18) 1,300mg 1,300mg
Calcium (ages51+) 1,200mg 1,200mg
Chromium 25mcg NK 35mcg NK
Chromium (ages51+) 20mcg 30mcg
Copper 900mcg 10,000mcg 900mcg 10,000mcg
Fluoride 3mg 10mg 4mg 10mg
Iodine 150mcg 1,000mcg 150mcg 1,000mcg
Iron 18mg 45mg 8mg 45mg
Iron (ages14-18) 15mg 11mg
Iron (ages50+) 8mg
Magnesium 310mg 350mg 350mg 400mg
Magnesium (ages14-18) 360mg 410mg
Magnesium (ages31+) 320mg 420mg
Manganese 1.8mg 11mg 2.3mg 11mg
Manganese (ages14-18) 1.6mg 9mg 2.2mg 9mg
Molybdenum 45mcg 2,000mcg 45mcg 2,000mcg
Molybdenum (ages14-18) 43mcg 1,700mcg 43mcg 1,700mcg
Nickel NK 1.0mg NK 1.0mg
Phosphorus 700mg 4,000mg 700mg 4,000mg
Phosphorus (ages14-18) 1,250mg 1,250mg
Selenium 55mcg 400mcg 55mcg 400mcg
Vanadium NK 1.8mg NK 1.8mg
Zinc 8mg 40mg 11mg 40mg

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Björklund Nutrition is an online, global news service operated by Vital Press. Björklund Nutrition features news and resources focused on nutrition, environmental medicine and health. The service is founded and managed by Mr. Geir Bjørklund.

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