A normal diet should provide adequate amounts of essential vitamins and minerals for good health. However, the nutrient requirements vary depending on age, sex, and physical activity level.
Here are some recommended daily intake levels for adults:
Vitamin A: 700-900 micrograms (mcg) for men and 600-700 mcg for women
Vitamin C: 90 milligrams (mg) for men and 75 mg for women
Vitamin D: 15-20 micrograms (600-800 International Units) for both men and women
Vitamin E: 15 mg for both men and women
Vitamin K: 120 mcg for men and 90 mcg for women
Thiamin (Vitamin B1): 1.2 mg for both men and women
Riboflavin (Vitamin B2): 1.3 mg for men and 1.1 mg for women
Niacin (Vitamin B3): 16 mg for men and 14 mg for women
Vitamin B6: 1.7 mg for both men and women
Folate (Vitamin B9): 400 mcg for both men and women
Vitamin B12: 2.4 mcg for both men and women
Mineral requirements for adults include:
Calcium: 1000-1200 mg for both men and women
Iron: 8-18 mg for women and 8 mg for men
Magnesium: 400-420 mg for men and 310-320 mg for women
Phosphorus: 700 mg for both men and women
Potassium: 4700 mg for both men and women
Sodium: less than 2300 mg per day
It’s important to note that these are general guidelines, and some individuals may require different amounts of specific nutrients based on their individual needs. If you have any concerns about your nutrient intake, it’s best to consult with a healthcare provider or a registered dietitian.
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