Daily RDA

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Date: 9 Jan 2022

Updated: 5 Feb 2022

Daily recommended dietary allowance (daily RDA), ref. 1

Fat-soluble vitamins

Vitamin A (daily RDA is from 700 to 900 microgram or from 2333 to 3000 IU and upper limit is 3000 microgram or 10000 IU).

Vitamin D (daily RDA 5 microgram upper limit 50 microgram)

Vitamin E (daily RDA is 15 mg and upper limit 1000 mg).

Vitamin K (daily RDA is from 122 to 138 microgram).

Water-soluble vitamins

Vitamin C (daily RDA is 75 to 90 mg with upper limit at 2000 mg)..

Vitamin B (a diverse group of vitamins)

• B1 aka thiamine (daily RDA 1.1 to 1.2 mg)

• B2 aka riboflavin (daily RDA 1.1 to 1.3 mg)

• B3 aka niacinamide (daily RDA 14 to 16 mg and upper limit 35 mg)

• B5 aka pantothenic (daily RDA 5 mg)

• B6 aka pyridoxine (daily RDA 1.5 to 1.7 mg and upper limit 100 mg)

• B7 aka biotin (daily RDA 30 mg)

• B9 aka folic acid (daily RDA 400 microgram and upper limit 1000 microgram)

• B12 aka cyanocobalamin (daily RDA 2.4 microgram)

Minerals

Macrominerals (daily RDA > 100 mg). These are major minerals.

• Sulfur (daily RDA unavailable)

• Calcium (daily RDA 1000 mg and upper limit 2500 mg)

• Sodium (daily RDA 2400 mg)

• Chloride (daily RDA 3400 mg)

• Potassium (daily RDA 3500 mg)

• Phosphorus (daily RDA 1000 mg)

• Magnesium (daily RDA 350 mg)

• Boron (daily RDA 20 mg)

Microminerals (daily RDA < 100 mg). These are trace minerals.

• Iron (daily RDA is 8 to 18 mg and upper limit 45 mg)

• Zinc (daily RDA 8 to 11 mg and upper limit 40 mg)

• Iodine (daily RDA 150 microgram and upper limit 1100 microgram)

• Selenium (daily RDA 55 microgram and upper limit 400 microgram)

• Copper (daily RDA 900 microgram and upper limit 10000 microgram)

• Manganese (daily RDA 1.8 to 2.3 mg and upper limit 11 mg)

• Fluoride (daily RDA 3 to 4 mg and upper limit 10 mg)

• Chromium (daily RDA 25 to 35 microgram)

• Molybdenum (daily RDA 45 microgram and upper limit 4000 microgram)

• Vanadium (daily RDA 1.8 mg)

• Nickel (daily RDA 1 mg)

• Chromium (daily RDA 120 microgram and upper limit 200 microgram)

Carbon, nitrogen, phosphorus, sulfur

Our source of organic matters such as nitrogen, carbon, oxygen, sulfur, and hydrogen can be found in our food in the form of

• Carbohydrate

• Protein (source of sulfur, nitrogen, carbon)

• Fat

• Nucleic acid (source of nitrogen, phosphorus, carbon)

Others

Nitrates (daily safe limit is 3.7 milligrams per kilogram of body weight per day, kg bw/day). This is also known as the acceptable daily intake (ADI, ref. 3). Nitrate is available naturally in vegetable and meat, and its role in human health had been studied, including claim that it is cancer-causing (ref. 4,5).

Glossary

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Reference

1. Listing of vitamins, 31 Aug 2020 (https://www.health.harvard.edu/staying-healthy/listing_of_vitamins), accessed on 9 Jan 2022

2. Recommended daily intake of vitamins and minerals, (https://www.lenntech.com/recommended-daily-intake.htm), accessed 5 Feb 2022

3. EFSA confirms safe levels for nitrites and nitrates added to food, 15 Jun 2017 (https://www.efsa.europa.eu/en/press/news/170615)

4. The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies, 2013 (https://doi.org/10.1017/s0954422413000188)

5. Nitrate and Nitrite in Health and Disease, 2018 (https://dx.doi.org/10.14336%2FAD.2017.1207)