Recommended Nutrient Intakes

These values are general recommendations and might not apply to specific individuals.

NutrientAdult Women RDA/DRI (IU/mg)Adult Men RDA/DRI (IU/mg)
Vitamin A700 mcg (2,333 IU)900 mcg (3,000 IU)
Vitamin B1 (Thiamin)1.1 mg1.2 mg
Vitamin B2 (Riboflavin)1.1 mg1.3 mg
Vitamin B3 (Niacin)14 mg16 mg
Vitamin B5 (Pantothenic acid)5 mg5 mg
Vitamin B6 (Pyridoxine)1.3 mg1.3-1.7 mg
Vitamin B7 (Biotin)30 mcg30 mcg
Vitamin B9 (Folate)400 mcg400 mcg
Vitamin B12 (Cobalamin)2.4 mcg2.4 mcg
Vitamin C75 mg90 mg
Vitamin D600-800 IU (15-20 mcg)600-800 IU (15-20 mcg)
Vitamin E15 mg (22.4 IU)15 mg (22.4 IU)
Vitamin K90 mcg120 mcg
Calcium1,000-1,200 mg1,000-1,200 mg
Phosphorus700 mg700 mg
Magnesium310-320 mg400-420 mg
Potassium2,600 mg3,400 mg
Sodium1,500-2,300 mg1,500-2,300 mg
Iron18 mg8 mg
Zinc8 mg11 mg
Copper900 mcg900 mcg
Manganese1.8 mg2.3 mg
Selenium55 mcg55 mcg
Iodine150 mcg150 mcg

The table provided above focuses on essential vitamins and minerals. There are many other nutrients that play important roles in our bodies but are not listed in the table. These nutrients can be classified into different categories such as macronutrients, other vitamins, other minerals, and trace elements. Here is a list:

Macronutrients:

  • Carbohydrates
  • Proteins- In the human body, there are 20 amino acids that serve as the building blocks for proteins. These amino acids can be classified into two groups: essential and non-essential amino acids. Non-essential amino acids can be made within the body, but there are 9 essential amino acids that we must obtain these amino acids from our diet:
    • Histidine
    • Isoleucine
    • Leucine
    • Lysine
    • Methionine
    • Phenylalanine
    • Threonine
    • Tryptophan
    • Valine
  • Fats (including essential fatty acids like omega-3 and omega-6)
    • Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid that the body cannot produce on its own. It plays a role in reducing inflammation and is important for brain health. ALA can be converted into other omega-3 fatty acids (EPA and DHA) in the body, but the conversion rate is usually low. ALA is found in plant sources like flaxseeds, chia seeds, and walnuts.
    • Linoleic acid (LA) is an essential omega-6 fatty acid that the body cannot produce. It is necessary for healthy skin, hair, and overall growth and development. It is also a precursor to other omega-6 fatty acids, like arachidonic acid (AA), which play a role in immune function and inflammation. LA is found in vegetable oils, nuts, and seeds.
    • Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids that are crucial for brain function, heart health, and reducing inflammation. They are primarily found in fatty fish like salmon, mackerel, sardines, and algal oil supplements. EPA and DHA are more readily available to the body compared to ALA, making them important for overall health.
    • Oleic acid is a monounsaturated fatty acid found in olive oil, avocados, and nuts. It is associated with improved heart health, as it helps to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol levels. Oleic acid also has anti-inflammatory properties, which can help to reduce the risk of chronic diseases.
    • Palmitoleic acid is a monounsaturated fatty acid found in macadamia nuts and some animal fats, like those in grass-fed beef and dairy products. Research suggests that it may help to improve insulin sensitivity, regulate blood sugar levels, and reduce inflammation.
    • Conjugated linoleic acid (CLA) is a naturally occurring trans fat found in meat and dairy products from grass-fed animals. Some studies suggest that CLA may have health benefits, such as supporting weight loss, improving body composition, and enhancing the immune system.
  • Phospholipid
    • Alpha-lipoic acid (ALA) should not be confused with Alpha-linolenic acid above, which is also abbreviated “ALA”. Alpha-lipoic acid is a phospholipid rather than a fatty acid. It is an antioxidant that is both water and fat-soluble, which allows it to work in various parts of the body. It helps to neutralize free radicals, reduce inflammation, and support energy production in cells. It is also known to help regenerate other antioxidants, such as vitamins C and E, and glutathione. Some studies show that alpha-lipoic acid may help improve insulin sensitivity, support nerve function, and protect against oxidative stress-related damage in various conditions, such as diabetes and neurodegenerative diseases.

Other vitamins:

  • Vitamin B4 (Adenine)
  • Vitamin B8 (Inositol)
  • Vitamin B10 (PABA – Para-Aminobenzoic Acid)
  • Vitamin B11 (Salicylic Acid)
  • Vitamin B13 (Orotic Acid)
  • Vitamin B15 (Pangamic Acid)
  • Vitamin B17 (Amygdalin)
  • Vitamin J (Catechol)

Other minerals:

  • Chloride
  • Sulfur
  • Chromium
  • Molybdenum
  • Fluoride
  • Boron
  • Silicon

Trace elements:

  • Nickel
  • Vanadium
  • Cobalt
  • Tin
  • Lithium
  • Rubidium
  • Strontium
  • Germanium
  • Gold

This list does not cover all possible nutrients, and some nutrients mentioned might not be essential for everyone. Additionally, the importance and recommended values for some of these nutrients are not well-established or are still being researched. It is always best to consult a healthcare professional for personalized dietary recommendations.


This Article is Not a Substitute for Medical Advice

Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.


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