What is the RDA recommendation for common vitamins and minerals

The following is a sample of recommended dietary allowances (RDA) for certain vitamins and minerals, and upper limits as recommended by RDA is as follows:

  • Vitamin A: RDA - 900 micrograms for men, 700 for women. Found in carrots and other dark-colored vegetables and fruits. Upper limit - 3,000 micrograms.
  • Vitamin B12: RDA - 2.4 micrograms, the amount in 3 ounces of beef. Many people over 50 lose the ability to absorb B12 from natural food sources and so should consider fortified foods, like cereals, or a supplement.
  • Vitamin C: RDA - 75 milligrams for women, 90 for men. Eight ounces of orange juice yields a day's supply. Smokers need 35 more milligrams. Upper limit - 2,000 milligrams; more can cause diarrhea.
  • Vitamin D: RDA - 200 international units for most people; 400 IUs for people ages 51 to 70. Found in fortified milk.
  • Vitamin E: RDA - 15 milligrams. Upper limit - 1,000 milligrams; higher levels risk uncontrolled bleeding.
  • Folic Acid: RDA - 400 micrograms. Found in spinach, orange juice, and fortified foods. Because folic acid in the first days of pregnancy prevents certain birth defects, women of childbearing age are routinely advised to take a supplement. Upper limit - 1 milligram a day; more can cause nerve damage.
  • Calcium: RDA for most adults - 1,000 milligrams daily; for teen-agers - 1,300 milligrams; for those over age 50 - 1,200 milligrams. Highest food sources are dairy and calcium-fortified orange juice.
  • Vitamin K: RDA - 120 micrograms for men, 90 for women. Found in green leafy vegetables.
  •  Iron: RDA - 8 milligrams for men and postmenopausal women. Premenopausal women need 18 milligrams; pregnant women 27 milligrams. Upper limit - 45 milligrams or stomach upset can occur.
  • Zinc: RDA - 11 milligrams for men, 8 for women. Upper limit - 40 milligrams; more can block absorption of another vital nutrient, copper.
  • The intake for anti-aging purposes is much higher. RDA level is good to prevent disease such as scurvy or rickets. To reverse a current diseased condition or to optimize your health requires much more according to anti-aging researchers. The RDA for vitamin C is only 75 mg for women, but most in anti-aging experts are taking 500 mg or more. Many are taking from 3 grams to 10 grams a day. The noted two-time Nobel Laureate Dr. Linus Pauling took 18 grams a day. He died at the age of 94 and contributed the last 12 years of his life to vitamin C supplementation.

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