The recommended daily intake levels of vitamins and minerals for adults can vary depending on several factors, such as age, sex, pregnancy, and breastfeeding. However, the National Academy of Medicine (formerly the Institute of Medicine) has established Dietary Reference Intakes (DRIs) to provide general guidelines for nutrient needs. Here's an overview of the recommended daily intake levels for some essential vitamins and minerals for adults:
**Fat-Soluble Vitamins**
* Vitamin A ( retinol activity equivalents - RAE): 700 mcg RAE for men and 700 mcg RAE for women.
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* Vitamin D: 600 IU (15 mcg) for most adults.
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* Vitamin E: 15 mg alpha-tocopherol equivalents (TE) for men and 15 mg TE for women.
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* Vitamin K: 120 mcg for men and 90 mcg for women.
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**Water-Soluble Vitamins**
* Vitamin C: 90 mg for men and 75 mg for women.
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* Thiamin (Vitamin B1): 1.2 mg for men and 1.1 mg for women.
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* Riboflavin (Vitamin B2): 1.3 mg for men and 1.1 mg for women.
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* Niacin (Vitamin B3): 16 mg niacin equivalents (NE) for men and 14 mg NE for women.
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* Pantothenic Acid: 5 mg for men and 5 mg for women.
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* Vitamin B6: 1.7 mg for men and 1.5 mg for women.
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* Biotin: 30 mcg for men and 30 mcg for women.
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* Folate (Vitamin B9): 400 mcg dietary folate equivalents (DFE) for men and 400 mcg DFE for women.
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* Vitamin B12: 2.4 mcg for men and 2.4 mcg for women.
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* Choline: 550 mg for men and 550 mg for women.
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**Minerals**
* Calcium: 1,000 mg for men and women aged 19-50 years, 1,200 mg for men and women aged 51+ years.
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* Iron: 8 mg for men and 18 mg for premenopausal women, 8 mg for postmenopausal women.
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* Magnesium: 400-420 mg for men and 310-320 mg for women.
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* Potassium: 4,700 mg for men and 4,100 mg for women.
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* Sodium: Less than 2,300 mg for adults.
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* Zinc: 14 mg for men and 8 mg for women.
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It's important to note that these are just general guidelines. The best way to determine your specific nutrient needs is to consult with a healthcare professional or registered dietitian. They can consider your individual health factors and recommend a personalized dietary plan to ensure you're getting the vitamins and minerals you need for optimal health.