Recommended Daily Allowance (RDA) Vs. Tolerable Upper Limit (TUL) For Select Vitamins And Minerals

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.

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