Use this chart as a guideline when deciding to implement vitamins/minerals/supplements into your diet. Any questions regarding this chart or anything it contains please email questions to dryanchus@brickfamilychiropractic.com or drahiggins@brickfamilychiropractic.com.
Also refer to our anti-inflammatory foods list for further dietary changes.
Recommended Daily Allowance (RDA) vs. Tolerable Upper Limit (TUL)
for select Vitamins and Minerals:
| VITAMINS
MINERALS |
RDA
Female |
TUL
Female |
RDA
Male |
TUL
Male |
| Vitamin A | 700 mcg | 3,000 mcg | 900 mcg | 3,000 mcg |
| Beta-Carotene | 8,400 mcg | None | 10,800 mcg | None |
| Vitamin C* | 75 mg | 2,000 mg | 90 mg | 2,000 mg |
| Vitamin D** | 200-600 IU | 2,000 IU | 200-600 IU | 2,000 IU |
| Vitamin E | 15 mg | 1,000 mg | 15 mg | 1,000 mg |
| Vitamin K | 90 mcg | None | 120 mcg | None |
| Vitamin B1 | 1.1 mg | None | 1.2 mg | None |
| Vitamin B2 | 1.1 mg | None | 1.3 mg | None |
| Vitamin B3*** | 14 mg | 35 mg | 16 mg | 35 mg |
| Vitamin B5 | 5 mg | None | 5 mg | None |
| Vitamin B6 | 1.5 mg | 100 mg | 1.7 mg | 100 mg |
| Folate (B9) | 400 mcg | 1,000 mcg | 400 mcg | 1,000 mcg |
| Vitamin B12 | 2.4 mcg | None | 2.4 mcg | None |
| Biotin | 30 mcg | None | 30 mcg | None |
| Choline | 425 mg | 3,500 mg | 550 mg | 3,500 mg |
| Calcium | 1,000 mg | 2,500 mg | 1,000 mg | 2,500 mg |
| Chromium | 25 mcg | None | 35 mcg | None |
| Copper | 900 mcg | 10,000 mcg | 900 mcg | 10,000 mcg |
| Fluoride | 3 mg | 10 mg | 4 mg | 10 mg |
| Iodine | 150 mcg | 1,100 mcg | 150 mcg | 1,100 mcg |
| Iron | 18 mg | 45 mg | 8 mg | 45 mg |
| Magnesium**** | 320 mg | 420mg | ||
| Manganese | 1.8 mg | 11 mg | 2.3 mg | 11 mg |
| Molybdenum | 45 mcg | 2,000 mcg | 45 mcg | 2,000 mcg |
| Phosphorus | 700 mg | 4,000 mg | 700 mg | 4,000 mg |
| Selenium | 55 mcg | 400 mcg | 55 mcg | 400 mcg |
| Zinc | 8 mg | 40 mg | 11 mg | 40 mg |
| Potassium | 4,700 mg | None | 4,700 mg | None |
| Sodium | 1,500 mg | 2,300 mg | 1,500 mg | 2,300 mg |
| Chloride | 2,300 | mg 3,600 mg | 2,300 mg | 3,600 mg |
* (Only causes loosening of stools at maximum dose)
** (New research suggests 10,000 IU daily as a new TUL; not officially adopted)
*** (60 mg of tryptophan will produce 1 mg niacin)
**** (Excess magnesium orally will cause loosening of stools)
Source: National Academy of Sciences.
