Calcium
Recommended Daily Intake 19-50 years old: 1000 mg
Recommended Daily Intake 51+ years old: 1200 mg
Maximum Recommended Daily Intake 19-50 years old: 2500 mg
Maximum Recommended Daily Intake 51+ years old: 2000 mg

Chloride
Recommended Daily Intake 19-50 years old: 2300 mg
Recommended Daily Intake 51-70 years old: 2000 mg
Recommended Daily Intake 71+ years old: 1800 mg
Maximum Recommended Daily Intake: 3600 mg

Chromium
Recommended Daily Intake Men 19-50 years old: 35 µg
Recommended Daily Intake Women 19-50 years old: 25 µg
Recommended Daily Intake Men 51+ years old: 30 µg
Recommended Daily Intake Women 51+ years old: 20 µg
Maximum Recommended Daily Intake: NA

Cobalt
Recommended Daily Intake: 0 µg (0.0 mg)
Maximum Recommended Daily Intake: NA

Copper
Recommended Daily Intake Men: 1-2 mg
Recommended Daily Intake Women: 1-2 mg
Maximum Recommended Daily Intake: 10 mg

Iodine
Recommended Daily Intake Men: 150 µg (0.15 mg)
Recommended Daily Intake Women: 150 µg (0.15 mg)
Maximum Recommended Daily Intake: 1100 µg (1.1 mg)

Iron
Recommended Daily Intake Men 19-50 years old: 8 mg
Recommended Daily Intake Women 19-50 years old: 18 mg
Recommended Daily Intake Men 51+ years old: 8 mg
Recommended Daily Intake Women 51+ years old: 8 mg
Maximum Recommended Daily Intake: 45 mg

Magnesium
Recommended Daily Intake Men: 400-420 mg
Recommended Daily Intake Women: 300-320 mg
Maximum Recommended Daily Intake: NA

Manganese
Recommended Daily Intake Men: 2.3 mg
Recommended Daily Intake Women: 1.8 mg
Maximum Recommended Daily Intake: 11 mg

Molybdenum
Recommended Daily Intake Men: 45 µg
Recommended Daily Intake Women: 45 µg
Maximum Recommended Daily Intake: 2000 µg (2 mg)

Phosphorus
Recommended Daily Intake Men: 700 mg
Recommended Daily Intake Women: 700 mg
Maximum Recommended Daily Intake 19-70 years old: 4000 mg
Maximum Recommended Daily Intake 71+ years old: 3000 mg

Potassium
Recommended Daily Intake Men: 4700 mg
Recommended Daily Intake Women: 4700 mg
Maximum Recommended Daily Intake: NA

Selenium
Recommended Daily Intake Men: 55 µg (0.055 mg)
Recommended Daily Intake Women: 55 µg (0.055 mg)
Maximum Recommended Daily Intake: 400 µg (0.400 mg)

Sodium
Most individuals get enough, or too much, sodium in their diet.
Avoid sodium supplements unless doctor approved.

Zinc
Recommended Daily Intake Men: 11 mg
Recommended Daily Intake Women: 8 mg
Maximum Recommended Daily Intake: 40 mg


Amounts listed are a general guide intended for adults.
µg = microgram (1000 micrograms equal 1 milligram).
mg = milligram (1000 milligrams equal 1 gram).

Vitamin A
Solubility: Fat
Recommended Daily Intake Men: 900 µg (3000 IU)
Recommended Daily Intake Women: 700 µg (2300 IU)
Maximum Recommended Daily Intake: 3000 µg (10,000 IU)

Vitamin B1 (Thiamine)
Solubility: Water
Recommended Daily Intake Men: 1.2 mg
Recommended Daily Intake Women: 1.1 mg
Maximum Recommended Daily Intake: NA

Vitamin B2 (Riboflavin)
Solubility: Water
Recommended Daily Intake Men: 1.3 mg
Recommended Daily Intake Women: 1.1 mg
Maximum Recommended Daily Intake: NA

Vitamin B3 (Niacin)
Solubility: Water
Recommended Daily Intake Men: 16 mg
Recommended Daily Intake Women: 14 mg
Maximum Recommended Daily Intake: 1000-3000 mg

Vitamin B5 (Pantothenic Acid)
Solubility: Water
Recommended Daily Intake Men: 5 mg
Recommended Daily Intake Women: 5 mg
Maximum Recommended Daily Intake: NA

Vitamin B6 (Pyridoxine, P5P, Pyridoxal, Pyridoxamine, Pyritinol)
Solubility: Water
Recommended Daily Intake Men 19-50 years old: 1.3 mg
Recommended Daily Intake Women 19-50 years old: 1.3 mg
Recommended Daily Intake Men 51+ years old: 1.7 mg
Recommended Daily Intake Women 51+ years old: 1.5 mg
Maximum Recommended Daily Intake: 75-300 mg

Vitamin B7 (Biotin)
Solubility: Water
Recommended Daily Intake Men: 30 µg
Recommended Daily Intake Women: 30 µg
Maximum Recommended Daily Intake: NA

Vitamin B9 (Folic acid, Folate)
Solubility: Water
Recommended Daily Intake Men: 400 µg
Recommended Daily Intake Women: 400 µg
Maximum Recommended Daily Intake: 1000 µg

Vitamin B12 (Cobalamin, Cyanocobalamin, Methylcobalamin)
Solubility: Water
Recommended Daily Intake Men: 2.4 µg
Recommended Daily Intake Women: 2.4 µg
Maximum Recommended Daily Intake: 1000 µg

Vitamin C (Ascorbic Acid)
Solubility: Water
Recommended Daily Intake Men: 90 mg
Recommended Daily Intake Women: 75 mg
Maximum Recommended Daily Intake: 1000-2000 mg

Vitamin D
Solubility: Fat
Recommended Daily Intake Men 19-70 years old: 600 IU
Recommended Daily Intake Women 19-70 years old: 600 IU
Recommended Daily Intake Men 71+ years old: 800 IU
Recommended Daily Intake Women 71+ years old: 800 IU
Maximum Recommended Daily Intake: 4000 IU

Vitamin E
Solubility: Fat
Recommended Daily Intake Men: 15 mg (22.5 IU)
Recommended Daily Intake Women: 15 mg (22.5 IU)
Maximum Recommended Daily Intake: 1000 mg (1500 IU)

Vitamin K
Solubility: Fat
Recommended Daily Intake Men: 120 µg
Recommended Daily Intake Women: 90 µg
Maximum Recommended Daily Intake: 150-175 µg

Choline
Solubility: Water
Recommended Daily Intake Men: 550 mg
Recommended Daily Intake Women: 425 mg
Maximum Recommended Daily Intake: 3500 mg

Amounts listed are a general guide for adults.
µg = microgram (1000 micrograms equal 1 milligram).
mg = milligram (1000 milligrams equal 1 gram).
NA = not available.

Notes

The best way to ensure you are getting enough of the required essential amino acids in your body is to eat a well balanced diet that includes foods, or drink, that contain amino acids.

Foods that are high in amino acid content include those high in protein. For those who do not get enough of the foods listed above in their diet, taking a supplement that contains amino acids is an option.

Taking large doses of a single amino acid supplement may cause an amino acid imbalance or other problems. If your diet leaves you short of one or more amino acids and you decide to take supplements, start by taking them in minimal amounts.

The daily requirement amount listed above is based on weight. The low number is based on person that weighs 110 pounds (50 kilograms). The high number is based on person that weighs 220 pounds (100 kilograms).

If you are taking more than one amino acid supplement, you can take them together at the same time. For most amino acid supplements, it is probably best to take them on an empty stomach

An empty stomach means taking them at least 30-60 minutes before and 60-120 minutes after eating. If you have to take them with food, avoid taking them with anything that contains protein, which may interfere with absorption.