Safe Maximum RDA Top 50 Vitamins, Minerals, Trace Nutrients (Adults)

Below is a general guideline, not taking into account deficiencies, size of the person, other supplements they may be taking and their general diet. Also bear in mind there are other factors where you can take more of something like a water soluble vitamin or when you have a cold for example, you can take a lot more vitamin C.

Vitamins

• Vitamin A (RAE): 900 µg (men), 700 µg (women)

• Vitamin C: 90 mg (men), 75 mg (women)

• Vitamin D: 15 µg (600 IU)

• Vitamin E (α-tocopherol): 15 mg

• Vitamin K: 120 µg AI

• Thiamin (B₁): 1.2 mg

• Riboflavin (B₂): 1.3 mg

• Niacin (B₃): 16 mg NE

• Pantothenic Acid (B₅): 5 mg AI

• Vitamin B₆: 1.7 mg

• Biotin (B₇): 30 µg AI

• Folate (B₉): 400 µg DFE

• Vitamin B₁₂: 2.4 µg

• Choline: 550 mg AI

• Beta-carotene: No specific RDA (provitamin A)

Major Minerals

• Calcium: 1,000 mg

• Chloride: 2,300 mg AI

• Chromium: 35 µg AI

• Copper: 900 µg

• Fluoride: 4 mg

• Iodine: 150 µg

• Iron: 11 mg (men), 18 mg (women)

• Magnesium: 420 mg (men), 360 mg (women)

• Manganese: 2.3 mg

• Molybdenum: 45 µg

• Phosphorus: 1,250 mg

• Potassium: 4,700 mg AI

• Selenium: 55 µg

• Sodium: 1,500 mg

• Sulphur: No specific RDA (met from amino acids)

• Zinc: 11 mg

Trace Minerals & Other Micronutrients

• Boron: AI 1–3 mg

• Nickel: AI <100 µg

• Silicon: Estimated AI 5–10 mg

• Vanadium: AI <10 µg

• Arsenic (essential trace): Very small amounts needed

• Cobalt (as part of B₁₂): No separate RDA

• Lithium (nutritional): Estimated AI 1 mg

Omega & Fat-Soluble Compounds

• Omega-3 (ALA): 1.6 g (men), 1.1 g (women)

• EPA + DHA: General health range 250–500 mg

• Omega-6 (LA): 17 g (men), 12 g (women)

• Conjugated Linoleic Acid (CLA): No specific RDA

The "AI" in this list stands for Adequate Intake — it’s used when there isn’t enough scientific evidence to set a precise RDA (Recommended Dietary Allowance).

So:

• RDA = well-established daily target for most healthy people.

• AI = best estimate of a healthy daily intake when research is limited, based on observed intakes in healthy populations.

For example:

• Vitamin K has an AI of 120 µg because there’s no exact RDA.

• Potassium has an AI of 4,700 mg for the same reason.