Recommended Daily Intake of Common Vitamins and Minerals

General Health

Recommended Daily Intake of Common Vitamins and Minerals

Read more about the common vitamins and minerals found in supplements to find more about its Recommended Daily Allowance (RDA).

Medically Inspected by: Edilberto B. Garcia, Jr., MD, Maria Cristina H. Ventura, MD, Loreta D. Dayco, MD

People are always looking for ways to improve their well-being and living a healthy lifestyle is one of your best options. Healthy living involves eating the right meals, getting enough exercise daily, and possibly taking supplements. While taking vitamins can be a part of a person’s day-to-day life since they were young, it can also be a new concept for those who are still looking for the right variant for them.

Read more about the common vitamins and minerals found in supplements to find more about its Recommended Daily Allowance (RDA) and how it can help support your journey to a healthier you.

 

Vitamin A

Also known as: Retinol, beta carotene

Vitamin A is known to promote good eyesight and supports heart, lung, and kidney function. Lack of vitamin A or beta-carotene can put your children at risk severe measles and blindness. Take note that too much vitamin A can have a negative effect on your bones, so make sure that you are getting just enough from both your diet and supplements. This fat-soluble vitamin can be derived from dairy products like milk, butter, and cheese. It is also commonly found in vegetables that are yellow or orange in color like carrots, sweet potatoes, and squash.

The recommended daily allowance is between 700-900 mcg of vitamin A.

Vitamin C

Also known as: Ascorbic acid

Vitamin C is an antioxidant that supports collagen production and boosts your immune system. Taking ascorbic acid is not a solution to get rid of colds, but those who take it regularly may have shorter episodes and milder symptoms. Although the human body does not naturally produce vitamin C, you should still exercise caution in drinking too much ascorbic acid as it may cause diarrhea and stomach pain.

It is also important to note that according to Harvard Health, vitamin C is a water-soluble nutrient, which means that any excess amount is usually excreted in the urine rather than stored in the body. Get your daily dose through healthy ingredients like citrus fruits, vegetables, and supplements. The RDA for ascorbic acid is 120 mg per day for adults and has a tolerable upper intake (UL) level of 2,000 mg daily.

Vitamin D

Also known as: Calciferol

Vitamin D is known to help with calcium absorption that keeps your teeth and bones strong and healthy. This essential vitamin can be naturally derived from the sun, but those who live in cooler parts of the world or people who work indoors most of the time may not be getting enough of it. Adults need only 15-20 mcg of vitamin D a day and should not consume more than 50 mcg daily.

Vitamin E

Also known as: Alpha-tocopherol

Vitamin E is a known antioxidant that is popularly used in beauty products and supplements, but did you know that it protects you from the effects of free radicals on your body? Free radicals are harmful molecules found in pollution and tobacco smoke that can potentially damage your health. Vitamin E can be derived from healthy ingredients like avocados, nuts, and whole grains. Adults need 15 mg of vitamin E every day.

Calcium

Calcium is a mineral that plays a vital role in bone development. Although it is known that it can be found in dairy products, you can still get your needed dose from non-dairy ingredients like spinach and tofu. The RDA for adults may vary from 1,000-1,200 mg, but women may need more of this essential nutrient as they get older to prevent bone disease.

Iron

If you feel tired or fatigued most of the time despite getting adequate amounts of rest, then you may be suffering from iron deficiency anemia. Iron helps keep your blood healthy and can be commonly found in red meat and leafy green vegetables. The average adult needs about 8 mg of iron per day while pregnant women need about 18 mg to support a healthy pregnancy.

Zinc

This mineral helps reduce common cold symptoms, accelerates wound healing, and boosts your immune system. Get your daily dose from fortified food like cereals, whole grains, and red meat. Adults only need between 8-11 mg of zinc daily.

 

Vitamin/Mineral Recommended daily allowance (RDA) for men Recommended daily allowance (RDA) for women
Vitamin A 900 mcg 700 mcg
Vitamin C 90 mg 75 mg
Vitamin D 15 mcg 15 mcg
Vitamin E 15 mg 15 mg
Calcium

Ages 31–50: 1,000 mg;

Ages 51-70: 1,000 mg;

Ages 71 and above: 1,200 mg

Ages 31–50: 1,000 mg;

Ages 51-70: 1,200 mg;

Ages 71 and above : 1,200 mg

Iron

Ages 19–50: 8 mg;

Ages 51 and above : 8 mg

Ages 19–50: 18 mg;

Ages 51 and above : 8 mg

Zinc 11 mg 8 mg

 

Keep in mind that taking vitamins is not a substitute to taking prescribed medications for your condition and its effects on your overall health may vary. It is still best to eat healthful meals and to exercise daily to help you achieve your fitness goals. Immediately stop taking any type of medication if you experience any negative side effects.

Visit our products page to learn more about our line of vitamins for you and your family. Call your nearest drugstore to check the availability of stocks in your area before visiting.

General disclaimer

Always buy your medicine from your trusted drugstores and retailers. Keep in mind that your doctor will always be in the best position to give the appropriate medical advice. For suspected undesirable drug reaction, seek medical attention immediately and report to the FDA at www.fda.gov.ph and UNILAB, Inc. at UNILAB-1 or productsafety@unilab.com.ph.

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