The Suggested Optimal Daily Nutritional Allowances (SONA)

	Men		Women
Nutrient	RDA	SONA	RDA	SONA
Fat-soluble Vitamins
Vitamin A (RE, I RE = I micro gm = 3.33 IU)	1,000	2,000	800	2,000
Beta-carotene (mg)	N/A	100	N/A	80
Vitamin D (micro gm, 1 microgram = 40 IU)	5	24	5	24
Vitamin E (IU, 1 IU alpha tocopherol equivalent to I mg alpha tocopherol)	10	800	8	800
Vitamin K (mg)	80	80	65	65
Water-soluble Vitamins
Vitamin C (mg)	60	800	60	1000
Vitamin B12 (mg)	2	3	2	3
Folic acid (micro gm)	200	2000	180	2000
Niacin (mg)	15	30	15	25
Pyridoxine (B6) (mg)	2	25	1.6	20
Riboflavin (B 2) (mg)	1.4	2.5	1.2	2
Thiamin (B1) (mg)	1.2	9.2	1	9
Minerals
Boron (mg)	N/A	2.5	N/A	3
Calcium (mg)	800	700	800	1200
Chromium (micro gm)	50-200	300	50-200	300
Copper (mg)	1.5-3	1.5-4	1.5-3	1.5-4
Iodine (micro gm)	150	150	150	150
Iron (mg)	10	20	15	20
Magnesium (mg)	350	600	280	550
Manganese (mg)	2-5	10	2-5	10
Phosphorous (mg)	800	800	800	800
Potassium (mg)	99	200-500	99	200-500
Selenium (micro gm)	70	250	55	200
Sodium (mg)	500	400	500	400
Zinc (mg)	15	20	12	17

Note: While these are for all adults, they are most accurate for those aged 51 and above.

RDA - Recommended Daily Allowance
SONA - Suggested Optimum Daily Allowance

Source: Total Wellness, by Joseph Pizzorno, ND.

Nutrition Infocenter