What's an RDI?
In the past, Recommended Dietary Allowance (RDA) represented the nutritional standard for planning and assessing dietary intake. These recommendations were founded by the National Academy of Sciences and are considered to adequately meet the known needs of practically every healthy American over 4 years of age. However, with expansions in scientific knowledge, current recommendations may follow the Reference Daily Intake (RDI) values. The Food and Drug Administration established RDIs for use in nutrition labeling. They're based on the highest RDA for each nutrient to ensure that needs are met for all age groups. Although there are more vitamins and minerals than are listed in these sections, the following vitamins and minerals are both the most common, and an important part of a healthy diet. And remember to consult your doctor before starting any diet and exercise plan.
VITAMIN RDIs
Vitamin A (Retinol, Beta-Carotene)
Function: Supports healthy vision and acts as an antioxidant in the form of Beta-Carotene.
Sources: Milk, cheese, liver, fish, and vegetables (dark green, yellow, and red).
Deficiency: Night blindness.
Adult RDI: 5000 IU (1000 RE)
Note: Fat-soluble vitamins occur in foods that contain fats and oils, and optimally work within a fat-soluble environment. Once absorbed, they are stored in the body until needed.
Vitamin D (Calciferol)
Function: Regulates bone mineral metabolism and helps increase absorption of calcium and phosphorus.
Sources: Exposure to sunlight enables the skin to produce
Vitamin D in adequate amounts. Food sources include fortified milk products, cold-water fish, and fish liver oils.
Deficiency: Rickets and osteomalacia (defective bone formation).
Adult RDI: 400 IU (10 mcg)
Note: Fat-soluble vitamins occur in foods that contain fats and oils, and optimally work within a fat-soluble environment. Once absorbed, they are stored in the body until needed.
Vitamin E (Tocopherols, Tocotrienols)
Function: Serves as an antioxidant that protects cell membranes from free-radical damage.
Sources: Soybeans, nuts, fruits, vegetables, and vegetable oils.
Deficiency: May result in muscle and nerve disease.
Adult RDI: 30 IU (20 mg)
Note: Fat-soluble vitamins occur in foods that contain fats and oils, and optimally work within a fat-soluble environment. Once absorbed, they are stored in the body until needed.
Vitamin K (Quinones)
Function: Helps support blood clotting and also regulates bone and cell growth.
Sources: Green leafy vegetables, brussels sprouts, cabbage, and margarine.
Deficiency: May result in hemorrhaging.
Adult RDI: 80 mcg
Note: Fat-soluble vitamins occur in foods that contain fats and oils, and optimally work within a fat-soluble environment. Once absorbed, they are stored in the body until needed.
Vitamin B1 (Thiamin)
Function: Involved in carbohydrate and branched-chain amino acid metabolism.
Sources: Cereals, grain products, orange juice, and skim milk.
Deficiency: May result in mental confusion/nervous disorders and beriberi.
Adult RDI: 1.5 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
Vitamin B2 (Riboflavin)
Function: Involved in energy metabolism and is responsible for the conversion of the amino acid tryptophan into the active form of niacin.
Sources: Dairy products, whole grains, cereals, wild rice, meat, fish, and poultry.
Deficiency: May result in inflammation of the mouth.
Adult RDI: 1.7 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
Vitamin B3 (Niacin)
Function: Required for synthesis of protein, fat, and carbohydrates. Also involved in energy metabolism.
Sources: Whole grains, liver, meat, poultry, figs, and legumes.
Deficiency: May result in pellagra (mental confusion, diarrhea).
Adult RDI: 20 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
Vitamin B5 (Pantothenic Acid)
Function: Involved in fatty acid metabolism.
Sources: Chicken, beef, potatoes, avocados, broccoli, bran, and whole grain cereals.
Deficiency: May result in headaches and nausea.
Adult RDI: 10 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
Vitamin B6 (Pyridoxine)
Function: Involved in amino acid and glycogen metabolism (i.e. musclebuilding) and in the making of the heme group in hemoglobin (blood protein).
Sources: Chicken, fish, liver, whole grain cereals, potatoes, bananas, and garbanzo beans.
Deficiency: May result in anemia, convulsions, and skin lesions.
Adult RDI: 2 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
Vitamin B12 (Cyanocobalamin)
Function: Involved in the growth and division of cells. It's also needed for DNA synthesis.
Sources: Meat, fish, poultry, and fortified cereals.
Deficiency: May result in pernicious anemia.
Adult RDI: 6 mcg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
Vitamin C (Ascorbic Acid)
Function: Acts as an antioxidant and increases absorption of other nutrients such as iron, calcium, and folic acid.
Sources: Fruits and vegetables.
Deficiency: May result in scurvy.
Adult RDI: 60 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
Biotin
Function: Involved in the synthesis of carbohydrates, fat, and amino acids. It also supports the normal functioning of immune system cells.
Sources: Liver and egg yolk (smaller amounts in fruits and meats).
Deficiency: May result in loss of appetite, depression, red skin rash, and inflammation of the tongue.
Adult RDI: 300 mcg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
Folic Acid/Folate
Function: Involved in the formation of amino acids and choline. Prevents one form of anemia.
Sources: Enriched cereal grains, oranges, orange juice, dark leafy vegetables, and grain products.
Deficiency: May result in anemia and impair the ability of immune system to fight infection.
Adult RDI: 400 mcg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
Calcium
Function: Essential for bone and tooth formation, muscle contraction, weight loss, nerve transmission, and blood clotting.
Sources: Dairy products, sardines, almonds, kale, and sesame seeds.
Deficiency: May result in osteoporosis, increased blood pressure, and tetany (uncontrollable muscle contraction).
Adult RDI: 1000 mg
Note: Macronutrient Mineral (represent one-half or more of 1% of your total bodyweight)
Phosphorus
Function: Component of bones and teeth, involved in energy-transfer systems, and responsible for maintenance of pH balance.
Sources: Meat, eggs, poultry, dairy products, and enriched wheat-type cereals.
Deficiency: May result in poor bone health.
Adult RDI: 1000 mg
Note: Macronutrient Mineral (represent one-half or more of 1% of your total bodyweight)
Magnesium
Function: Involved in bone, enzyme, and heart function. Also conducts nerve impulses and the contraction of muscles (magnesium relaxes the muscle).
Sources: Milk, green leafy vegetables, yogurt, nuts, and meat.
Deficiency: May result in muscular pain, weakness, and insomnia.
Adult RDI: 400 mg
Note: Macronutrient Mineral (represent one-half or more of 1% of your total bodyweight)
Iron
Function: Involved in the storage and transport of oxygen, immune function, and the formation of new red blood cells.
Sources: Fruits, vegetables, meat, fish, poultry, and grain products.
Deficiency: May result in fatigue and anemia.
Adult RDI: 18 mg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
Zinc
Function: Maintains normal growth, development, reproduction, immunity, and testosterone production. Zinc is also involved in maintaining a healthy appetite.
Sources: Meat, eggs, fortified cereals, and dairy products.
Deficiency: May result in skin rash, poor growth, and hair loss.
Adult RDI: 15 mg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
Copper
Function: Necessary (along with iron) for the formation of hemoglobin.
Sources: Whole grain products, lobster, shrimp, prunes, nuts, and seeds.
Deficiency: May result in anemia.
Adult RDI: 2 mg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
Iodine
Function: Involved in maintaining proper thyroid function.
Sources: Shrimp, lobster, iodized salt, and processed foods.
Deficiency: May result in goiter (large protruding growth in the throat area) and hypothyroidism.
Adult RDI: 150 mcg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
Selenium
Function: Component of the body's antioxidant defense system. Regulates thyroid hormone action.
Sources: Meat, seafood, and plants.
Deficiency: May result in muscle pain and weakness.
Adult RDI: 70 mcg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
Manganese
Function: Involved in energy metabolism and is required for normal development of the skeleton and connective tissue.
Sources: Nuts, whole grain cereals, dried legumes, and green leafy vegetables.
Deficiency: No known deficiency symptoms.
Adult RDI: 2 mg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
Chromium
Function: Required for optimal blood glucose levels.
Sources: Meats, poultry, fish, and whole grains.
Deficiency: May result in reduced tolerance to glucose, increased risk of diabetes, and disturbed amino acid metabolism.
Adult RDI: 120 mcg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
Molybdenum
Function: Essential part of supporting an individual's healthy metabolism.
Sources: Legumes, peas, beans, grain products, and nuts.
Deficiency: No known deficiencies.
Adult RDI: 75 mcg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
These statements have not been evaluated by the FDA. The products are not intended to diagnose, treat, cure, or prevent any disease.
g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g)
IU = International Units RE = Retinol Equivalent
