USDA RDA and DRI Vitamin Recommendations
In 1997, the USDA updated its recommendations for the daily vitamin intake known as the RDA (Recommended Daily Allowance). The revised set of guidelines were called the DRI - Dietary Reference Intakes. The DRI values are more detailed. Rather than just have one bare minimum value, they also look at ideal consumption and also values to watch for overconsumption. It gives a more comprehensive view of each nutrient.
I am showing values for an adult female aged 31-50. The values for other ages, for children, and for men vary. When you look at charts, always make sure you find a chart that reflects your sex and age. Values can vary substantially as you age and depending on whether you're male or female. Also, make sure you pay close attention to the units shown for each vitamin. Often times manufacturers will use different units when they market their products.
Vitamin A: 500ug
Vitamin C: 60mg
Vitamin D: 10ug
Vitamin E: 12mg
Vitamin B6: 1.1mg
Vitamin B12 - 2.0ug
Again, use these as just a starting value, and be sure to look up the details for your specific situation. We're all different. We are different heights, different weights, and have different body processes. Let's say I'm a 45 year old woman, 5'6", 130 pounds with a well running metabolism. Now let's say you're a 31 year old woman, 5'0", 200 pounds, with thyroid problems who lives in an area which is cloudy most of the time. The amount of vitamins you need, and the balance, could be quite different than me. If I took X amount of a vitamin, it might not be nearly enough for you, since you have more mass to maintain.
Talk with your doctor, and find out what values work best for you.
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USDA RDA Vitamin Recommendations
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