Vitamins and minerals, known as micronutrients, are required to perform essential functions in the body and must be obtained from the diet, primarily in the form of whole foods (fruits, vegetables, whole grains, lean protein, low-fat dairy, and healthy fats). How much we should consume daily depends on our age, sex, lifestyle, and medical history.
In general, nutrient needs tend to be higher during periods of growth (9-18 years old), pregnancy, or lactation, and in competitive athletes and the elderly. Fortified foods and/or dietary supplements can be beneficial for cases in which we cannot meet our nutritional needs through diet alone (deficiencies, malabsorption issues, pregnancy, etc.).
Which vitamins and minerals does your body really need, and how much?
According to the Dietary Reference Intakes (DRI), a set of reference values established to determine daily nutrient intake to meet nutritional needs in healthy people, most individuals need the following amounts of each micronutrient:
MINERALS:
Calcium
- 1-8 years: 700-1000 mg/d
- 9+ years: 1000-1300 mg/d
Chromium
- 1-8 years: 11-15 μg/d
- 9+ years: 20-35 μg/d
Copper
- 1-8 years: 340-440 μg/d
- 9+ years: 700-900 μg/d
Fluoride
- 1-8 years: 0.7-1 mg/d
- 9+ years: 2-4 mg/d
Iodine
- 1-8 years: 90 μg/d
- 9+ years: 120-150 μg/d
Magnesium
- 1-8 years: 7-10 mg/d
- 9+ years: 8-18 mg/d
Manganese
- 1-8 years: 1.2-1.5 mg/d
- 9+ years: 1.6-2.3 mg/d
Phosphorus
- 1-8 years: 460-500 mg/d
- 9+ years: 700-1250 mg/d
Selenium
- 1-8 years: 20-30 μg/d
- 9+ years: 40-55 μg/d
Zinc
- 1-8 years: 3-5 mg/d
- 9+ years: 8-11 mg/d
Potassium
- 1-8 years: 2000-2300 mg/d
- 9+ years: 2300-3400 mg/d
Sodium
- 1-8 years: 800-1000 mg/d
- 9+ years: 1200-1500 mg/d
Chloride
- 1-8 years: 1.5-1.9 g/d
- 9+ years: 1.8-2.3 g/d
VITAMINS:
Vitamin A
- 1-8 years: 300-400 μg/d
- 9+ years: 600-900 μg/d
Vitamin C
- 1-8 years: 15-25 μg/d
- 9+ years: 45-90 μg/d
Vitamin D
- 1-8 years: 15 μg/d
- 9+ years: 15-20 μg/d
Vitamin E
- 1-8 years: 6-7 μg/d
- 9+ years: 11-15 μg/d
Vitamin K
- 1-8 years: 30-55 μg/d
- 9+ years: 60-120 μg/d
Thiamin
- 1-8 years: 0.5-0.6 mg/d
- 9+ years: 0.9-1.2 mg/d
Riboflavin
- 1-8 years: 0.5-0.6 mg/d
- 9+ years: 0.9-1.3 mg/d
Niacin
- 1-8 years: 6-8 mg/d
- 9+ years: 12-16 mg/d
Vitamin B6
- 1-8 years: 0.5-0.6 mg/d
- 9+ years: 1-1.7 mg/d
Folate
- 1-8 years: 150-200 μg/d
- 9+ years: 300-400 μg/d
Vitamin B12
- 1-8 years: 0.9-1.2 μg/d
- 9+ years: 1.8-2.4 μg/d
Pantothenic acid
- 1-8 years: 2-3 mg/d
- 9+ years: 4-5 mg/d
Biotin
- 1-8 years: 8-12 μg/d
- 9+ years: 20-30 μg/d
Choline
- 1-8 years: 200-250 mg/d
- 9+ years: 375-550 mg/d
The bottom line is that no two people are alike, and your nutrient needs must be individualized to YOU. Yes, there are general recommendations that should be used as a guide, but there is no one size fits all. Some people might need more of one nutrient while others need less.
Still have questions or are unsure whether you need to supplement? Ask one of our registered nutritionist dietitians to help you come up with a specific meal plan to meet your vitamin and mineral needs today!
