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These values are general recommendations and might not apply to specific individuals.
| Nutrient | Adult Women RDA/DRI (IU/mg) | Adult Men RDA/DRI (IU/mg) |
|---|---|---|
| Vitamin A | 700 mcg (2,333 IU) | 900 mcg (3,000 IU) |
| Vitamin B1 (Thiamin) | 1.1 mg | 1.2 mg |
| Vitamin B2 (Riboflavin) | 1.1 mg | 1.3 mg |
| Vitamin B3 (Niacin) | 14 mg | 16 mg |
| Vitamin B5 (Pantothenic acid) | 5 mg | 5 mg |
| Vitamin B6 (Pyridoxine) | 1.3 mg | 1.3-1.7 mg |
| Vitamin B7 (Biotin) | 30 mcg | 30 mcg |
| Vitamin B9 (Folate) | 400 mcg | 400 mcg |
| Vitamin B12 (Cobalamin) | 2.4 mcg | 2.4 mcg |
| Vitamin C | 75 mg | 90 mg |
| Vitamin D | 600-800 IU (15-20 mcg) | 600-800 IU (15-20 mcg) |
| Vitamin E | 15 mg (22.4 IU) | 15 mg (22.4 IU) |
| Vitamin K | 90 mcg | 120 mcg |
| Calcium | 1,000-1,200 mg | 1,000-1,200 mg |
| Phosphorus | 700 mg | 700 mg |
| Magnesium | 310-320 mg | 400-420 mg |
| Potassium | 2,600 mg | 3,400 mg |
| Sodium | 1,500-2,300 mg | 1,500-2,300 mg |
| Iron | 18 mg | 8 mg |
| Zinc | 8 mg | 11 mg |
| Copper | 900 mcg | 900 mcg |
| Manganese | 1.8 mg | 2.3 mg |
| Selenium | 55 mcg | 55 mcg |
| Iodine | 150 mcg | 150 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:
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
This information is provided for educational purposes only and is not a substitute for medical advice. Supplement Sciences does not provide medical care and cannot ensure the safety or effectiveness of any product for your personal use. Always consult your physician before starting any supplement, especially if you are pregnant, breastfeeding, or managing a serious health condition such as cancer, liver disease, or kidney disease. Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease.
* These statements have not been evaluated by the Food and Drug Administration.
