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Adult Essential Vitamin and Mineral Nutrient Intake Reference

Part of the Nutrition For Dummies Cheat Sheet (UK Edition)

Need to know about your vitamins and minerals? Use these helpful tables to refresh your memory on reference nutrient intakes and get yourself up to speed.

Vitamin RNI for women RNI for men
Vitamin A 600 µg/day 700 µg/day
Vitamin D N/a N/a
Vitamin C 40 mg/day 40 mg/day
Thiamin (vitamin B1) 0.8 mg/day 1.0 g/day
Riboflavin (vitamin B2) 1.1 mg/day 1.3 mg/day
Niacin (Vitamin B3) 13 mg/day 17 mg/day
Vitamin B6 (Pyridoxine) 1.2 mg/day 1.4 mg/day
Folate 200 µg/day 200 µg/day
Vitamin B12 (Cyanocobalamin) 1.5 µg/day 1.5 µg/day
Mineral RNI for women RNI for men
Calcium 700 mg/day 700 mg/day
Phosphorus 550 mg/day 550 mg/day
Magnesium 270 mg/day 300 mg/day
Sodium 1600 mg/day 1600 mg/day
Potassium 3500 mg/day 3500 mg/day
Chloride 2500 mg/day 2500 mg/day
Iron 14.8 mg/day 8.7 mg/day
Zinc 7.0 mg/day 9.5 mg/day
Copper 1.2 mg/day 1.2 mg/day
Selenium 60 µg/day 75 µg/day
Iodine 140 µg/day 140 µg/day
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Nutrition For Dummies Cheat Sheet (UK Edition)


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