|
Mineral |
Biochemical Role/ Function |
Recommended Dietary Allowance or Al* |
Calcium |
Component of teeth and bones; essential for blood vessel, muscle, and nerve function
|
Adults:*
Ages 19–50: 1,000 mg
Age 51+: 1,200 mg
Infants/children:*
0–6 months: 210 mg
7–12months: 270 mg
1–3 years: 500 mg
4–8 years: 800 mg
9–18 years: 1,300 mg
Pregnancy/lactation:*
Age <18: 1,300 mg
Age 19+: 1,000 mg
|
Phosphorus
|
Component of most cell membranes and DNA molecules; maintains normal pH
|
Adults (ages 19+): 700 mg
Infants/children:
0–6 months:* 100 mg
7–12months:* 275mg
1–3 years: 460 mg
4–8 years: 500 mg
9–18 years: 1,250 mg
Pregnancy/lactation:
Age <18: 1,250 mg
Age 19+: 700 mg
|
Magnesium
|
Required cofactor for over 300 enzymes; DNA and RNA synthesis
|
Adults: Ages 19–30
males: 400 mg
females: 310 mg
Ages 31+
males: 420 mg
females: 320 mg
Infants/children:
0–6 months:* 30 mg
7–12months: * 75 mg
1–3 years:80 mg
4–8 years: 130 mg
9–13 years: 240 mg
14–18 years:
(males) 410 mg
(females) 360 mg
Pregnancy:
Ages <18: 400 mg
Ages 19–30: 350 mg
Ages 31–50: 360 mg
Lactation:
Ages <18: 360 mg
Ages 19–30: 310 mg
Ages 31–50: 320 mg
|
| Source: Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, D.C.: National Academies Press, 1997.
* IOM did not set an RDA for vitamins in this age group. Instead, an Adequate Intake (AI) is used. According to the Institute of Medicine, “The AI is a recommended average daily nutrient intake level, based on experimentally derived intake levels or approximations of observed mean nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate. An AI is established when there is insufficient scientific evidence to determine an Estimated Average Requirement (EAR).”
|
Potassium
|
Nerve function;
muscle contraction; blood vessel tone
|
Adults & children:
> 14 years of age:* 4,700 mg
Infants/children:*
0–6 months: 400 mg
7–12months: 700mg
1–3 years: 3,000 mg
4–8 years: 3,800 mg
9–13 years: 4,500 mg
Pregnancy:*4,700 mg
Lactation:* 5,100 mg
|
Sodium |
Maintenance of blood volume and other functions
|
Adults:*
19–50 years: 1,500 mg
51–70 years: 1,300 mg
70+ years: 1,200 mg
Infants/children:*
0–6 months: 120 mg
7–12months: 370mg
1–3 years: 1,000 mg
4–8 years: 1,200 mg
9–18 years: 1,500 mg
Pregnancy:*1,500 mg
Lactation:* 2,300 mg
|
Chloride |
Important component of stomach acid |
Adults:*
19–50 years: 2,300 mg
51–70 years: 2,000 mg
> 70 years: 1,800 mg
Infants/children:*
0–6 months: 180 mg
7–12months: 570 mg
1–3 years:1,500 mg
4–8 years: 1,900 mg
9–18 years: 2,300 mg
Pregnancy:* 2,300 mg
Lactation:* 2,300 mg
|
| Source: Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, D.C.: National Academies Press, 2004.
* IOM did not set an RDA for vitamins in this age group. Instead, an Adequate Intake (AI) is used. According to the Institute of Medicine, “The AI is a recommended average daily nutrient intake level, based on experimentally derived intake levels or approximations of observed mean nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate. An AI is established when there is insufficient scientific evidence to determine an Estimated Average Requirement (EAR).”
|
Iron |
Component of enzymes and red blood cells
|
Adults:
Men 19+ & women 51+: 8.0 mg
Women (age 19–50): 18.0 mg
Infants/children:
0–6 months:* 0.27 mg
7–12 months: 11 mg
1–3 years: 7 mg
4–8 years: 10 mg
9–13 years: 8 mg
14–18 years (boys): 11 mg
14–18 years (girls): 15 mg
Pregnancy: 27 mg
Lactation:
14–18 years: 10 mg
19–50 years: 9 mg
|
Zinc |
Component of enzymes; antioxidant function as part of zinc–copper superoxide dismutase
|
Adults (ages 19+):
Men: 11.0 mg
Women: 8.0 mg
Infants/children:
0–6 months:* 2 mg
7 months to 3 years: 3 mg
4–8 years: 5 mg
9–13 years: 8 mg
14–18 years (boys): 11 mg
14–18 years (girls): 9 mg
Pregnancy:
14 to 18 years: 12 mg
19+ years: 11 mg
Lactation:
< 18 years: 13 mg
19+ years: 12 mg
|
Copper |
Component of enzymes
|
Adults (ages 19+): 900 µg
Infants/children:0–6 months:*200 µg
7–12 months:* 220 µg
1–3 years: 340 µg
4–8 years: 440 µg
9–13 years: 700 µg
14–18 years: 890 µg
Pregnancy: 1000 µg
Lactation: 1300 µg
|
Chromium |
Helps insulin action
|
Adults: (*)
Men (ages 19–50): 35 µg
Women (ages 19–50): 25 µg
Males (age 50+): 30 µg
Females (age 50+):20 µg
Infants/children:(*)
0–6 months:0.2 µg
7–12 months:5.5 µg
1–3 years: 11 µg
4–8 years: 15 µg
9–13 years (males): 25 µg
9–13 years (females): 21 µg
14–18 years (males): 35 µg
14–18 years (females): 24 µg
Pregnancy:* 30 µg
Lactation:*45 µg
|
Selenium |
Antioxidant; regulation of thyroid hormone action
|
Adults (ages 19+): 55 µg
Infants/children:
0–6 months:* 15 µg
7–12 months: 20 µg
1–3 years: 20 µg
4–8 years:30 µg
9–13 years: 40 µg
14–18 years: 55 µg
Pregnancy:60 µg
Lactation: 70 µg
Lactation:*45 µg
|
Iodine |
Component of the thyroid hormones
|
Adults (ages 19+): 150 µg
Infants/children:
0–6 months:* 110 µg
7–12 months:* 130 µg
1–3 years: 90 µg
4–8 years: 90 µg
9–13 years: 120 µg
14–18 years:150 µg
Pregnancy: 220 µg
Lactation:290 µg
|
Manganese |
Component of certain enzymes
|
Adults (ages 19+):*
Men: 2.3 mg
Women: 1.8 mg
Infants/children:*
0–6 months: 3 µg
7–12 months: 0.6 mg
1–3 years: 1.2 mg
4–8 years: 1.5 mg
9–13 years (boys): 1.9 mg
9–18 years (girls): 1.6 mg
14–18 years (boys): 2.2 mg
Pregnancy:* 2 mg
Lactation:* 2.6 mg
|
Molybdenum |
Component of certain enzymes
|
Adults (ages 19+): 45 µg
Infants/children:
0–6 months:(*) 2 µg
7–12 months: (*) 3 µg
1–3 years: 17 µg
4–8 years: 22 µg
9–13 years: 34 µg
14–18 years (males): 43 µg
Pregnancy/lactation: 50 µg
|
