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 Nutrition  HOL-emblem

Nutrition Infocenter

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.

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