What are the recommended daily allowances of vitamins and minerals for women ?

Vitamins and minerals are crucial for maintaining good health, and women have specific nutritional needs. The recommended daily allowances (RDA) of vitamins and minerals for adult women include various amounts of vitamins A, C, D, E, K, B-complex vitamins, and minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, iodine, chromium, molybdenum, fluoride, and boron. These values are based on the average requirements of healthy adult women but may differ based on factors such as pregnancy, breastfeeding, age, and overall health. It's best to consult with a healthcare professional or registered dietitian to determine individual nutrient needs.
What are the recommended daily allowances of vitamins and minerals for women

Recommended Daily Allowances of Vitamins and Minerals for Women

Vitamins and minerals are essential nutrients that play a crucial role in maintaining good health. Women have specific nutritional needs that vary depending on their age, lifestyle, and health status. Here are the recommended daily allowances (RDA) of vitamins and minerals for adult women:

Vitamins

  • Vitamin A: 900 micrograms (mcg)
  • Vitamin C: 75 milligrams (mg)
  • Vitamin D: 15 micrograms (mcg) or 600 International Units (IU)
  • Vitamin E: 15 mg or 22.4 International Units (IU)
  • Vitamin K: 90 mcg
  • Thiamin (Vitamin B1): 1.1 mg
  • Riboflavin (Vitamin B2): 1.3 mg
  • Niacin (Vitamin B3): 14 mg
  • Vitamin B6: 1.3-1.7 mg
  • Folate: 400 mcg
  • Vitamin B12: 2.4 mcg
  • Pantothenic Acid (Vitamin B5): 5 mg
  • Biotin (Vitamin H): 30 mcg

Minerals

  • Calcium: 1000 mg
  • Iron: 18 mg
  • Magnesium: 320 mg
  • Phosphorus: 700 mg
  • Potassium: 2600 mg
  • Zinc: 8 mg
  • Copper: 900 mcg
  • Manganese: 1.8 mg
  • Selenium: 55 mcg
  • Iodine: 150 mcg
  • Chromium: 20 mcg
  • Molybdenum: 45 mcg
  • Fluoride: 3 mg
  • Boron: 1 mg

It's important to note that these RDA values are based on the average requirements of healthy adult women. Your specific needs may differ based on factors such as pregnancy, breastfeeding, age, and overall health. It's always best to consult with a healthcare professional or registered dietitian to determine your individual nutrient needs.