Rhyme Of The Ancient Wanderer (Support for Dysthymia, BPD, and Depression)
Vitamins RDA

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A Breakdown of the RDA's...

The RDA represents the establishment of a nutritional norm for planning and assessing dietary intake, and are the levels of intake of essential nutrients considered to be adequate to meet the known needs of practically all healthy people. 

These figures were first published in 1943 and have been updated and expanded as data became available. 

When introducing the new revision of the RDA in 1974, Dr. Alfred E. Harper, the then Chairman of the Committee on Dietary Allowances, Food and Nutrition Board said "...However requirements differ with age and body size; among individuals of the same body size owning to differences in genetic makeup; with the physiologic state of individuals - growth rate, pregnancy, lactation; and with sex. .."

With this in mind, herewith the tables as they stand at the moment:

Fat Soluble Vitamins*

  Age  Energy Protein Vitamin A  Vitamin D  Vitamin E Vitamin K
  k. cal g IU *ug RE IU *ug IU *mg TE *ug
Children 4-6 1,800 30/24 2,500 500 400 5 9 7 -/20
  7-10 2,400/

2,000

 36/28 3,300 500 400 5 10 7 -/30
Males 15-18 3,000 54/59 5,000 1,000 400 5 15 10 -/65
  19-24 3,000/

2,900

 54/58 5,000 1,000 400 5 15 10 -/70
  25-50 2,700 56/63 5,000 1,000 - 5 15 10 -/80
  50+ 2,400 56/63 5,000 1,000 - 10 15 10 -/80
Females 15-18 2,100 48/44 4,000 800 400 5 12 8 -/55
  19-24 2,100 46/46 4,000 800 400 5 12 8 -/60
  25-50 2,000 46/50 4,000 800 - 5 12 8 -/65
  50+ 1,800 46/50 4,000 800 - 10 12 8 -/65
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing

Water Soluble Vitamins*

 

 

 Age  Ascorbic Acid Folacin/ Folate Niacin Riboflavin Thiamine Vitamin B6 Vitamin B12
  mg mcg mg mg mg mg mcg
Children 4-6 40/45 200/75 12 1.1 0.9 0.9/1.1 1.5/1.0
  7-10 40/45 300/100 16/13 1.2 1.2/1.0 1.2 2.0/1.4
Males 15-18 45/60 400/200 20 1.8 1.5 2.0 3.0/2.0
  19-24 45/60 400/200 20/19 1.8/1.7 1.5 2.0 3.0/2.0
  25-50 45/60 400/200 18/19 1.6/1.7 1.4/1.5 2.0 3.0/2.0
  50+ 45/60 400/200 16/15 1.5/1.4 1.2 2.0 3.0/2.0
Females 15-18 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.5 3.0/2.0
  19-24 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.6 3.0/2.0
  25-50 45/60 400/180 13/15 1.2/1.3 1.0/1.1 2.0/1.6 3.0/2.0
  50+ 45/60 400/180 12/13 1.1/1.2 1.0 2.0/1.6 3.0/2.0
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing

Minerals and others*

 

 

 Age  Calcium Phosphorous Iodine Iron Magnesium Zinc Selenium Fluoride
  mg mg ug mg mg mg *ug *mg
Children 4-6 800 800/500 80/90 10 200/130 10 -/20 -/1.1
  7-10 800 800 110/120 10 250 10 -/30 -/3.2
Males 15-18 1200/1300 1200/1250 150 18/12 400/410 15 -/50 -/3.8
  19-24 800/1000 800/700 140/150 10 350/400 15 -/70 -/3.8
  25-50 800/1000 800/700 130/150 10 350/420 15 -/70 -/3.8
  50+ 800/1200 800/700 110/150 10 350/420 15 -/70 -/2.9
Females 15-18 1200/1300 1200/1250 115/150 18/15 300/360 15/12 -/50 -/3.1
  19-24 800/1000 800/700 100/150 18/15 300/310 15/12 -/55 -/3.1
  25-50 800/1000 800/700 100/150 18/15 300/320 15/12 -/55 -/3.1
  50+ 800/1200 800/700 80/150 10 300/320 15/12 -/55 -/3.1
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing - age groups have also been changed on certain nutrients to range from 9-13, 14-18,19-30,31-50, 51-70 and 71+ - figures above merely for illustration and information.

Please be advised that these tables above must not be used to treat or diagnose - they are merely brought to you for information, in order to give you a better understanding on the dynamics involved, and the changing importance of vitamins and nutrition as well as their importance in maintaining optimum health.

This information is not intended to replace "traditional" mental health therapy. If you have questions or concerns about your physical and/or mental health ... contact your family physician and/or mental health professional in your area.