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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