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Vitamins & Minerals

You stroll down the pharmacy aisles on what seems like a simple mission: pick up some vitamins. But a quick glance at a bottle's label can send you running for a dictionary. Things like "RDA" or "DV" are just a few examples of an alphabet soup that's on many packages. But don't despair. We'll help you demystify supplement guidelines.

Here is a list of the Recommended Dietary Allowance and Upper Intake Level for each:

Vitamins

Minerals

What the Numbers Mean

Many of the terms you see on labels or supplement websites can help you understand how much of the vitamin or mineral you should take. For example, here are some guidelines set up by the Institute of Medicine:

The RDA (Recommended Dietary Allowance) and the AI (Adequate Intake) are the amounts of a vitamin or mineral you need to keep healthy and stay well-nourished. They're tailored to women, men, and specific age groups.

The UL (Tolerable Upper Intake Level) is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. For certain nutrients, the higher you go above the UL, the greater the chance you'll have problems.

Separate from the RDA and the UL, the Food and Drug Administration uses a different measure for the nutrients you need:

The DV (Daily Value) is the only measurement you'll find on food and supplement labels. That's because space is limited, and there's a need for one single reference number. That number is the amount of a vitamin or nutrient that you should get for top health from a diet of 2,000 calories a day. The DV is sometimes the same as the RDA.

Although the details may be different, remember that the RDA and DV are both set up to help you get the nutrients you need to prevent disease and avoid problems caused by lack of nutrition.

Units

There are 3 types of units used to measure amounts of minerals and vitamins:

Milligrams – a milligram is 1 thousandth of a gram and is usually written as mg

Micrograms – a microgram is 1 millionth of a gram and is usually written as μg or mcg. 1,000 micrograms is equal to 1 milligram.

International Units, which are sometimes used to measure vitamins A, D and E – and usually written as IU. The conversion of milligrams (mg) and micrograms (μg) into IU depends on the type of vitamin.

How Much Is Too Much?

Because high doses of some supplements can have risks, how do you know when it's OK to take more than the RDA or DV?

One way is to look for the UL (tolerable upper intake level) of a nutrient. With many vitamins and minerals, you can safely take a dose much higher than the RDA or DV without coming close to the UL.

For instance, the average person can take more than 50 times the RDA of vitamin B6 without reaching the upper limit. But some people develop symptoms of nerve pain with these higher levels of B6. So you should always be cautious. Here are some things to keep in mind:

Some supplements are riskier than others. With some vitamins and minerals, the upper limit is pretty close to the RDA. So it's easy to get too much. For example, a man who takes just over three times the RDA of vitamin A would get more than the upper limit. High doses of vitamin A -- and other fat-soluble vitamins like E and K -- can build up in the body and become toxic. Other risky supplements include the minerals iron and selenium.

Supplements are designed to be additions to your diet. Popping pills is not the answer to good health. Experts say you should eat a well-balanced diet and take supplements to fill in any nutritional gaps. Some people take a multivitamin with minerals for nutritional insurance.

The UL is often the limit for all sources of a nutrient. It can include the amount you get from both food and supplements. So when you figure out whether you've reached the UL on a particular nutrient, take into account the food you eat.

You won't find the UL on food nutrition labels or on your vitamin bottle. It's not a number that most people know about. But you'll see it on government websites. And there's a complete list of nutrients with ULs at the end of this article.

Most supplements don't have a UL -- or RDA or DV. The government has only set levels for a fraction of the vitamins and supplements available. For most of the supplements you see on the shelves, experts really don't know the ideal or maximum dose.

Many nutrients, in too high a dose, can be dangerous. To be on the safe side, steer clear of the UL for any nutrient. And if you have a health condition, check with your doctor before you take supplements. They can tell you if they have side effects or interfere with other medicines you use.

Vitamins

Vitamin

Recommended per Day
(RDA)

Max per Day
(UL)

What it does

A
(Retinol)

Birth to 6 months	400 mcg
Infants 7–12 months	500 mcg
Children 1–3 years	300 mcg
Children 4–8 years	400 mcg
Children 9–13 years	600 mcg
Teen males 14–18 years	900 mcg
Teen females 14–18 years	700 mcg
Adult males 19+ years	900 mcg
Adult females 19+ years	700 mcg
Pregnant teens	750 mcg
Pregnant women	770 mcg
Breastfeeding teens	1,200 mcg
Breastfeeding women	1,300 mcg

Birth to 12 months	600 mcg
Children 1–3 years	600 mcg
Children 4–8 years	900 mcg
Children 9–13 years	1,700 mcg
Teens 14–18 years	2,800 mcg
Adults 19+ years	3,000 mcg
Pregnant teens	2,500 mcg
Pregnant women	3,000 mcg
Breastfeeding teens	2,800 mcg
Breastfeeding women	3,000 mcg

Supports vision, skin, bone and tooth growth, immunity, cell growth and reproduction

B1
(Thiamin)

Birth to 6 months	0.2 mg
Infants 7–12 months	0.3 mg
Children 1–3 years	0.5 mg
Children 4–8 years	0.6 mg
Children 9–13 years	0.9 mg
Teen boys 14–18 years	1.2 mg
Teen girls 14–18 years	1.0 mg
Adult men 19+ years	1.2 mg
Adult women 19+ years	1.1 mg
Pregnant teens and women	1.4 mg
Breastfeeding teens and women	1.4 mg

Not established

Supports energy metabolism, and nerve function, heart, brain

B2
(Riboflavin)

Birth to 6 months	0.3 mg
Infants 7–12 months	0.4 mg
Children 1–3 years	0.5 mg
Children 4–8 years	0.6 mg
Children 9–13 years	0.9 mg
Teen boys 14–18 years	1.3 mg
Teen girls 14–18 years	1.0 mg
Adult Men 19+ years	1.3 mg
Adult Women 19+ years	1.1 mg
Pregnant teens and women	1.4 mg
Breastfeeding teens and women	1.6 mg

Not established

Supports energy metabolism, normal vision, and skin health

B3
(Niacin)

Birth to 6 months	2 mg
Infants 7–12 months	4 mg NE
Children 1–3 years	6 mg NE
Children 4–8 years	8 mg NE
Children 9–13 years	12 mg NE
Teen boys 14–18 years	16 mg NE
Teen girls 14–18 years	14 mg NE
Adult men 19+ years	16 mg NE
Adult women 19+ years	14 mg NE
Pregnant teens and women	18 mg NE
Breastfeeding teens and women	17 mg NE

Birth to 12 months	Not established
Children 1–3 years	10 mg
Children 4–8 years	15 mg
Children 9–13 years	20 mg
Teens 14–18 years	30 mg
Adults 19+ years	35 mg
Pregnant teens and women	30 mg
Breastfeeding teens and women	35 mg

Supports energy metabolism, skin health, nervous system, and digestive system

B5
(Pantothenic Acid)

Birth to 6 months	1.7 mg
Infants 7–12 months	1.8 mg
Children 1–3 years	2 mg
Children 4–8 years	3 mg
Children 9–13 years	4 mg
Teens 14–18 years	5 mg
Adults 19+ years	5 mg
Pregnant teens and women	6 mg
Breastfeeding teens and women	7 mg

Not established

Supports energy metabolism

B6
(Pyridoxine)

Birth to 6 months	0.1 mg
Infants 7–12 months	0.3 mg
Children 1–3 years	0.5 mg
Children 4–8 years	0.6 mg
Children 9–13 years	1.0 mg
Teens 14–18 years (boys)	1.3 mg
Teens 14–18 years (girls)	1.2 mg
Adults 19–50 years	1.3 mg
Adult men 51+ years	1.7 mg
Adult women 51+ years	1.5 mg
Pregnant teens and women	1.9 mg
Breastfeeding teens and women	2.0 mg

Birth to 12 months	Not established
Children 1–3 years	30 mg
Children 4–8 years	40 mg
Children 9–13 years	60 mg
Teens 14–18 years	80 mg
Adults 19+ years	100 mg

Amino acid and fatty acid metabolism, red blood cell production

B7
(Biotin)

Birth to 6 months	5 mcg
Infants 7–12 months	6 mcg
Children 1–3 years	8 mcg
Children 4–8 years	12 mcg
Children 9–13 years	20 mcg
Teens 14–18 years	25 mcg
Adults 19+ years	30 mcg
Pregnant teens and women	30 mcg
Breastfeeding teens and women	35 mcg

30 mg/day

Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis

B9
Folate
(Folic Acid)

Birth to 6 months	65 mcg DFE
Infants 7–12 months	80 mcg DFE
Children 1–3 years	150 mcg DFE
Children 4–8 years	200 mcg DFE
Children 9–13 years	300 mcg DFE
Teens 14–18 years	400 mcg DFE
Adults 19+ years	400 mcg DFE
Pregnant teens and women	600 mcg DFE
Breastfeeding teens and women	500 mcg DFE

Birth to 6 months	Not established
Infants 7–12 months	Not established
Children 1–3 years	300 mcg
Children 4–8 years	400 mcg
Children 9–13 years	600 mcg
Teens 14–18 years	800 mcg
Adults 19+ years	1,000 mcg

It helps make DNA and prevent spina bifida and other brain birth defects

B12
(Cobalamin)

Birth to 6 months	0.4 mcg
Infants 7–12 months	0.5 mcg
Children 1–3 years	0.9 mcg
Children 4–8 years	1.2 mcg
Children 9–13 years	1.8 mcg
Teens 14–18 years	2.4 mcg
Adults 19+ years	2.4 mcg
Pregnant teens and women	2.6 mcg
Breastfeeding teens and women	2.8 mcg

Not established

Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance

C
(Ascorbic acid)

Birth to 6 months	40 mg
Infants 7–12 months	50 mg
Children 1–3 years	15 mg
Children 4–8 years	25 mg
Children 9–13 years	45 mg
Teens 14–18 years (boys)	75 mg
Teens 14–18 years (girls)	65 mg
Adults men 19+ years	90 mg
Adults women 19+ years	75 mg
Pregnant teens	80 mg
Pregnant women	85 mg
Breastfeeding teens	115 mg
Breastfeeding women	120 mg

Birth to 12 months	Not established
Children 1–3 years	400 mg
Children 4–8 years	650 mg
Children 9–13 years	1,200 mg
Teens 14–18 years	1,800 mg
Adults 19+ years	2,000 mg
Pregnant teens	1,800 mg
Pregnant women	2,000 mg
Breastfeeding teens	1,800 mg
Breastfeeding women	2,000 mg

Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant

D
(calciferol)

Birth to 12 months	10 mcg (400 IU)
Children 1–13 years	15 mcg (600 IU)
Teens 14–18 years	15 mcg (600 IU)
Adults 19–70 years	15 mcg (600 IU)
Adults 71+ years	20 mcg (800 IU)
Pregnant teens and women	15 mcg (600 IU)
Breastfeeding teens and women	15 mcg (600 IU)

Birth to 6 months	25 mcg (1,000 IU)
Infants 7–12 months	38 mcg (1,500 IU)
Children 1–3 years	63 mcg (2,500 IU)
Children 4–8 years	75 mcg (3,000 IU)
Children 9–18 years	100 mcg (4,000 IU)
Adults 19+ years	100 mcg (4,000 IU)
Pregnant teens and women	100 mcg (4,000 IU)
Breastfeeding teens and women	100 mcg (4,000 IU)

Promotes bone mineralization

E
(Alpha-Tocopherol)

Birth to 6 months	4 mg
Infants 7–12 months	5 mg
Children 1–3 years	6 mg
Children 4–8 years	7 mg
Children 9–13 years	11 mg
Teens 14–18 years	15 mg
Adults 19+ years	15 mg
Pregnant teens and women	15 mg
Breastfeeding teens and women	19 mg

Birth to 6 months	Not established
Infants 7–12 months	Not established
Children 1–3 years	200 mg
Children 4–8 years	300 mg
Children 9–13 years	600 mg
Teens 14–18 years	800 mg
Adults 19+ years	1,000 mg
Pregnant teens and women	1,000 mg
Breastfeeding teens and women	1,000 mg

Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization

K
(Phylloquinone)
(Menadione)

Birth to 6 months	2.0 mcg
Infants 7–12 months	2.5 mcg
Children 1–3 years	30 mcg
Children 4–8 years	55 mcg
Children 9–13 years	60 mcg
Teens 14–18 years	75 mcg
Adult men 19+ years	120 mcg
Adult women 19+ years	90 mcg
Pregnant or breastfeeding teens	75 mcg
Pregnant or breastfeeding women	90 mcg

Not established

Synthesis of blood-clotting proteins, regulates blood calcium

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Minerals

Mineral

Recommended per Day
(RDA)

Max per Day
(UL)

What it does

Boron

Not established

Birth to 6 months	Not established
Infants 7–12 months	Not established
Children 1–3 years	3 mg
Children 4–8 years	6 mg
Children 9–13 years	11 mg
Teens 14–18 years	17 mg
Adults 19+ years	20 mg
Pregnant and breastfeeding teens	17 mg
Pregnant and breastfeeding women	20 mg

For menstrual cramps and boric acid has been used vaginally for yeast infections, but evidence is limited

Calcium

Birth to 6 months	200 mg
Infants 7–12 months	260 mg
Children 1–3 years	700 mg
Children 4–8 years	1,000 mg
Children 9–13 years	1,300 mg
Teens 14–18 years	1,300 mg
Adults 19–50 years	1,000 mg
Adult men 51–70 years	1,000 mg
Adult women 51–70 years	1,200 mg
Adults 71+ years	1,200 mg
Pregnant and breastfeeding teens	1,300 mg
Pregnant and breastfeeding women	1,000 mg

Birth to 6 months	1,000 mg
Infants 7–12 months	1,500 mg
Children 1–8 years	2,500 mg
Children 9–18 years	3,000 mg
Adults 19–50 years	2,500 mg
Adults 51+ years	2,000 mg
Pregnant and breastfeeding teens	3,000 mg
Pregnant and breastfeeding women	2,500 mg

Formation of bones and teeth, supports blood clotting

Chloride

Birth to 12 months	0.3 g
Children 1–3 years	1.7 g
Children 4–8 years	2.0 g
Children 9–13 years	2.3 g
Adults 14–50 years	2.3g
Adults 51-70 years	2.0 g
Adults 71-up years	1.8 g

Birth to 12 months	Not established
Children 1–3 years	2.3 g
Children 4–8 years	2.9 g
Children 9–13 years	3.4 g
Adults 14–50 years	3.6 g
Adults 51-70 years	3.6 g
Adults 71-up years	3.6 g

Maintains fluid and electrolyte balance, aids in digestion

Choline

Birth to 6 months	125 mg
Infants 7–12 months	150 mg
Children 1–3 years	200 mg
Children 4–8 years	250 mg
Children 9–13 years	375 mg
Teen boys 14–18 years	550 mg
Teen girls 14–18 years	400 mg
Adult Men 19+ years	550 mg
Adult Women 19+ years	425 mg
Pregnant teens and women	450 mg
Breastfeeding teens and women	550 mg

Birth to 12 months	Not established
Children 1–3 years	1,000 mg
Children 4–8 years	1,000 mg
Children 9–13 years	2,000 mg
Teens 14–18 years	3,000 mg
Adults 19+ years	3,500 mg

Chromium

Birth to 6 months	0.2 mcg
Infants 7–12 months	5.5 mcg
Children 1–3 years	11 mcg
Children 4–8 years	15 mcg
Boys 9–13 years	25 mcg
Girls 9–13 years	21 mcg
Teen boys 14–18 years	35 mcg
Teen girls 14–18 years	24 mcg
Adult men 19–50 years	35 mcg
Adult women 19–50 years	25 mcg
Adult men 51+ years	30 mcg
Adult women 51+ years	20 mcg
Pregnant teens	29 mcg
Pregnant women	30 mcg
Breastfeeding teens	44 mcg
Breastfeeding women	45 mcg

Not established

Associated with insulin and is required for the release of energy from glucose

Copper

Birth to 6 months	0.2 mcg
Infants 7–12 months	5.5 mcg
Children 1–3 years	11 mcg
Children 4–8 years	15 mcg
Boys 9–13 years	25 mcg
Girls 9–13 years	21 mcg
Teen boys 14–18 years	35 mcg
Teen girls 14–18 years	24 mcg
Adult men 19–50 years	35 mcg
Adult women 19–50 years	25 mcg
Adult men 51+ years	30 mcg
Adult women 51+ years	20 mcg
Pregnant teens	29 mcg
Pregnant women	30 mcg
Breastfeeding teens	44 mcg
Breastfeeding women	45 mcg

Birth to 12 months	Not established
Children 1–3 years	1,000 mcg
Children 4–8 years	3,000 mcg
Children 9–13 years	5,000 mcg
Teens 14–18 years	8,000 mcg
Adults 19+ years	10,000 mcg

Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes

Fluoride

Birth to 6 months	0.01 mg
Infants 7–12 months	0.5 mg
Children 1–3 years	0.7 mg
Children 4–8 years	1 mg
Children 9–13 years	2 mg
Teens 14–18 years	3 mg
Adult men 19+ years	4 mg
Adult women 19+ years	3 mg
Pregnant teens and women	3 mg
Breastfeeding teens and women	3 mg

Birth to 6 months	0.7 mg
Infants 7–12 months	0.9 mg
Children 1–3 years	1.3 mg
Children 4–8 years	2.2 mg
Children 9–13 years	10 mg
Teens 14–18 years	10 mg
Adults 19+ years	10 mg
Pregnant teens and women	10 mg
Breastfeeding teens and women	10 mg

Involved in the formation of bones and teeth, helps to make teeth resistant to decay

Iodine

Birth to 6 months	110 mcg
Infants 7–12 months	130 mcg
Children 1–8 years	90 mcg
Children 9–13 years	120 mcg
Teens 14–18 years	150 mcg
Adults 19+ years	150 mcg
Pregnant teens and women	220 mcg
Breastfeeding teens and women	290 mcg

Birth to 12 months:	Not established
Children 1–3 years:	200 mcg
Children 4–8 years:	300 mcg
Children 9–13 years:	600 mcg
Teens 14–18 years:	900 mcg
Adults: 19+ years	1,100 mcg

Component of thyroid hormones that help regulate growth, development and metabolic rate

Iron

Birth to 6 months	0.27 mg
Infants 7–12 months	11 mg
Children 1–3 years	7 mg
Children 4–8 years	10 mg
Children 9–13 years	8 mg
Teen boys 14–18 years	11 mg
Teen girls 14–18 years	15 mg
Adult men 19–50 years	8 mg
Adult women 19–50 years	18 mg
Adults 51+ years	8 mg
Pregnant teens	27 mg
Pregnant women	27 mg
Breastfeeding teens	10 mg
Breastfeeding women	9 mg

Birth to 12 months	40 mg
Children 1–13 years	40 mg
Teens 14–18 years	45 mg
Adults 19+ years	45 mg

Part of the protein hemoglobin (carries oxygen throughout body's cells)

Magnesium

Birth to 6 months	30 mg
Infants 7–12 months	75 mg
Children 1–3 years	80 mg
Children 4–8 years	130 mg
Children 9–13 years	240 mg
Teen boys 14–18 years	410 mg
Teen girls 14–18 years	310 mg
Adult Men 19+ years	400–420 mg
Adult Women 19+ years	310–320 mg
Pregnant teens	400 mg
Pregnant women	350–360 mg
Breastfeeding teens	360 mg
Breastfeeding women	310–320 mg

Birth to 12 months	Not established
Children 1–3 years	65 mg
Children 4–8 years	110 mg
Children 9–18 years	350 mg
Adults 19+ years	350 mg

Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity

Manganese

Birth to 6 months	0.003 mg
Infants 7–12 months	0.6 mg
Children 1–3 years	1.2 mg
Children 4–8 years	1.5 mg
Boys 9–13 years	1.9 mg
Girls 9–13 years	1.6 mg
Teen boys 14–18 years	2.2 mg
Teen girls 14–18 years	1.6 mg
Adult men 19+ years	2.3 mg
Adult women 19+ years	1.8 mg
Pregnant teens and women	2.0 mg
Breastfeeding teens and women	2.6 mg

Birth to 6 months	Not established
Infants 7–12 months	Not established
Children 1–3 years	2 mg
Children 4–8 years	3 mg
Children 9–13 years	6 mg
Teens 14–18 years	9 mg
Adults 19+ years	11 mg
Pregnant teens	9 mg
Pregnant women	11 mg
Breastfeeding teens	9 mg
Breastfeeding women	11 mg

In the body, it's involved in many chemical processes, including the processing of cholesterol, carbohydrates, and protein. It might also be involved in bone formation.

Molybdenum

Birth to 6 months	2 mcg
Infants 7–12 months	3 mcg
Children 1–3 years	17 mcg
Children 4–8 years	22 mcg
Children 9–13 years	34 mcg
Teens 14–18 years	43 mcg
Adults 19+ years	45 mcg
Pregnant teens and women	50 mcg
Breastfeeding teens and women	50 mcg

Birth to 12 months	Not established
Children 1–3 years	300 mcg
Children 4–8 years	600 mcg
Children 9–13 years	1,100 mcg
Teens 14–18 years	1,700 mcg
Adults 19+ years	2,000 mcg

In the body, it helps to break down proteins and other substances.

Phosphorus

Birth to 6 months	100 mg
Infants 7–12 months	275 mg
Children 1–3 years	460 mg
Children 4–8 years	500 mg
Children 9–13 years	1,250 mg
Teens 14–18 years	1,250 mg
Adults 19+ years	700 mg
Pregnant and breastfeeding teens	1,250 mg
Pregnant and breastfeeding women	700 mg

Birth to 6 months	Not established
Infants 7–12 months	Not established
Children 1–3 years	3,000 mg
Children 4–8 years	3,000 mg
Children 9–13 years	4,000 mg
Teens 14–18 years	4,000 mg
Adults 19–70 years	4,000 mg
Adults 71+ years	3,000 mg
Pregnant teens and women	3,500 mg
Breastfeeding teens and women	4,000 mg

Formation of cells, bones and teeth, maintains acid-base balance

Potassium

Birth to 6 months	400 mg
Infants 7–12 months	860 mg
Children 1–3 years	2,000 mg
Children 4–8 years	2,300 mg
Children 9–13 years (boys)	2,500 mg
Children 9–13 years (girls)	2,300 mg
Teens 14–18 years (boys)	3,000 mg
Teens 14–18 years (girls)	2,300 mg
Adults 19+ years (men)	3,400 mg
Adults 19+ years (women)	2,600 mg
Pregnant teens	2,600 mg
Pregnant women	2,900 mg
Breastfeeding teens	2,500 mg
Breastfeeding women	2,800 mg

Not established

Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission

Selenium

Birth to 6 months	15 mcg
Infants 7–12 months	20 mcg
Children 1–3 years	20 mcg
Children 4–8 years	30 mcg
Children 9–13 years	40 mcg
Teens 14–18 years	55 mcg
Adults 19+ years	55 mcg
Pregnant teens and women	60 mcg
Breastfeeding teens and women	70 mcg

Birth to 6 months	45 mcg
Infants 7–12 months	60 mcg
Children 1–3 years	90 mcg
Children 4–8 years	150 mcg
Children 9–13 years	280 mcg
Teens 14–18 years	400 mcg
Adults 19+ years	400 mcg

Antioxidant. Works with vitamin E to protect body from oxidation

Sodium

Birth to 6 months	110 mg
Infants 7–12 months	370 mg
Children 1–3 years	800 mg
Children 4–8 years	1,000 mg
Children 9–13 years	1,200 mg
Teens 14–18 years	1.500 mg
Adults 19 + years	1.500 mg
Pregnant teens and women	1,500 mg
Breastfeeding teens and women	1,500 mg

Not established

Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions

Zinc

Birth to 6 months	2 mg
Infants 7–12 months	3 mg
Children 1–3 years	3 mg
Children 4–8 years	5 mg
Children 9–13 years	8 mg
Teen males 14–18 years	11 mg
Teen females 14–18 years	9 mg
Adult males 19+ years	11 mg
Adult females 19+ years	8 mg
Pregnant teens	12 mg
Pregnant women	11 mg
Breastfeeding teens	13 mg
Breastfeeding women	12 mg

Birth to 6 months	4 mg
Infants 7–12 months	5 mg
Children 1–3 years	7 mg
Children 4–8 years	12 mg
Children 9–13 years	23 mg
Teens 14–18 years	34 mg
Adults 19+ years	40 mg

A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus

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