Take Away Points
Nutrient (RDA per day) | 0-6 months | 7-12 months | 1-3 years | 4-8 years |
Calcium | 210* mg | 270* mg | 500* mg | 800* mg |
Chromium | 0.2* µg | 5.5* µg | 11* µg | 15* µg |
Copper | 200* µg | 220* µg | 340 µg | 440 µg |
Fluoride | >0.01* mg | 0.5* mg | 0.7* mg | 1* mg |
Iodine | 110* µg | 130* µg | 90 µg | 90 µg |
Iron | 0.27* mg | 11 mg | 7 mg | 10 mg |
Magnesium | 30* mg | 75* mg | 80 mg | 130 mg |
Manganese | 0.003* mg | 0.6* mg | 1.2* mg | 1.5* mg |
Molybdenum | 2* µg | 3* µg | 17 µg | 22 µg |
Phosphorus | 100* mg | 275* mg | 460 mg | 500 mg |
Selenium | 15* µg | 20* µg | 20 µg | 30 µg |
Zinc | 2* mg | 3 mg | 3 mg | 5 mg |
Potassium | 0.4* g | 0.7* g | 3.0* g | 3.8* g |
Sodium | 0.12* g | 0.37* g | 1.0* g | 1.2* g |
Chloride | 0.18* g | 0.57* g | 1.5* g | 1.9* g |
Amounts marked with a * indicate AI (Adequate Intake) figures taken from the Dietary Reference Intakes (DRI).
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Nutrient (RDA per day) | Male (9-13yrs) | Males (14-18yrs) | Female (9-13yrs) | Female (14-18yrs) |
Calcium | 1300* mg | 1300* mg | 1300* mg | 1300* mg |
Chromium | 25* µg | 35* µg | 21* µg | 24* µg |
Copper | 700 µg | 890 µg | 700 µg | 890 µg |
Fluoride | 2* mg | 3* mg | 2* mg | 3* mg |
Iodine | 120 µg | 150 µg | 120 µg | 150 µg |
Iron | 8Â mg | 11 mg | 8Â mg | 15 mg |
Magnesium | 240 mg | 410 mg | 240 mg | 360 mg |
Manganese | 1.9* mg | 2.2* mg | 1.6* mg | 1.6* mg |
Molybdenum | 34 µg | 43 µg | 34 µg | 43 µg |
Phosphorus | 1250 mg | 1250Â mg | 1250 mg | 1250Â mg |
Selenium | 40 µg | 55 µg | 40 µg | 55 µg |
Zinc | 8Â mg | 11 mg | 8 mg | 9Â mg |
Potassium | 4.5* g | 4.7* g | 4.5* g | 4.7* g |
Sodium | 1.5* g | 1.5* g | 1.5* g | 1.5* g |
Chloride | 2.3* g | 2.3* g | 2.3* g | 2.3* g |
Amounts marked with a * indicate AI (Adequate Intake) figures taken from the Dietary Reference Intakes (DRI).
As long as we eat healthy:Â a wide variety of whole foods from all the food groups daily then we should get all the vitamins and minerals we need.
If our daily diet consists mostly of processed foods: with the water, fiber, some vitamins and minerals are removed while others may be added: we may find ourselves deficient in one or more essential nutrient. In such a such it is advisable to take a daily multi-vitamin. How good such a supplement is is only as good as the integrity of the company that makes it. Talk to your primary care physician and/ a certified nutritionist or dietician for recommendations.