|
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
Ages 51-70, males: 1,000 mg
Ages 51-70, females: 1,200 mg
Ages 71+: 1,200 mg
Infants/children:
0–6 months: 200 mg*
7–12 months: 260 mg*
1–3 years: 700 mg
4–8 years: 1,000 mg
9–18 years: 1,300 mg
Pregnancy/lactation:*
Ages 14-18: 1,300 mg
Ages 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).”
Ross AC, Taylor CL, Yaktine AL, Del Valle HB, eds. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academies Press; 2011. Available at: http://www.nap.edu/openbook.php?record_id=13050&page=1 . Accessed February 14, 2011. |
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
|
