Vitamins and Minerals

RDA for Men

Optimal Adult Intake

Vitamin A

5,000 IU

10,000 IU

Thiamin

1.5 mg

100-300 mg

Riboflavin

1.7 mg

100-300 mg

Niacin

19 mg

50-100 mg^#

Vitamin B6

2.0 mg

50-300 mg

Folate (folic acid)

200 mcg

400 mcg

Vitamin B12

2.0 mcg

5-100 mcg

Biotin

30-100 mcg**

300 mcg

Pantothenic acid

4-7 mg**

10-300 mg

Vitamin C

60 mg

100-2,000 mg^#

Vitamin D

200 IU

400 IU

Vitamin E

15 IU

200-600 IU

Vitamin K

80 mcg**

100 mcg

Calcium

1.000-1,200 mg

1,200 mg^#

Chromium

50-200 mcg**

50-200 mcg

Copper

1.5-3.0 mg**

3.0 mg

Iodine

150 mcg

150 mcg

Iron

10 mg

18 mg

Magnesium

350 mg

600 mg

Manganese

2.0-5.0 mg**

10 mg

Molybdenum

75-250 mcg

250 mcg

Phosphorous

800 mg

1,200 mg

Potassium

2,000 mg†

3,500 mg

Selenium

70 mcg

200 mcg

Zinc

15 mg

30 mg