What is the Recommended Daily Intake of Vitamins and Minerals for a Healthy Diet?

The recommended daily intake of vitamins and minerals can vary depending on a person’s age, gender, and other factors such as pregnancy or certain medical conditions. However, here are some general recommendations for adults:

Vitamin A: 700-900 micrograms/day for men and 600-700 micrograms/day for women
Vitamin C: 90 milligrams/day for men and 75 milligrams/day for women
Vitamin D: 600-800 international units (IU)/day for adults up to age 70, and 800-1000 IU/day for those over 70
Vitamin E: 15 milligrams/day for adults
Vitamin K: 90-120 micrograms/day for adults
Thiamin (Vitamin B1): 1.2-1.4 milligrams/day for adults
Riboflavin (Vitamin B2): 1.3-1.6 milligrams/day for men and 1.1-1.3 milligrams/day for women
Niacin (Vitamin B3): 16-18 milligrams/day for men and 14-16 milligrams/day for women
Vitamin B6: 1.3-1.7 milligrams/day for adults
Folate (Vitamin B9): 400-600 micrograms/day for adults
Vitamin B12: 2.4 micrograms/day for adults
Calcium: 1000-1200 milligrams/day for adults
Iron: 8-18 milligrams/day for adults (higher for women who are pregnant)
Magnesium: 400-420 milligrams/day for men and 310-320 milligrams/day for women
Zinc: 8-11 milligrams/day for men and 8 milligrams/day for women
It’s important to note that these are just general guidelines and individual needs may vary. It’s always a good idea to talk to a healthcare professional or registered dietitian for personalized recommendations based on your specific needs and health status.