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Kindly note that we are re-branding Zest for Life and that the new labels will be green - 
replacing the silver labels we have had for 12 years - but this will be done on a systematic
roll-out, and you will still receive vitamin products with silver labels for quite some time.

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RDA - Recommended Dietary Allowance of nutritional elements

RDA, or known by its full name - Recommended Daily Allowance - is busy being revised and will be called the Dietary Reference Intake (DRI) and is a collaborative effort between the USA and Canada.

RDA

Although the abbreviation stands for the Recommended Dietary Allowance, although many refer to it as the Recommended Daily Allowance.

Until publication of the new DRI, we herewith refer to the old RDA schedule, with some of the new DRI worked in, as a point of reference only.

On this page

fat soluble vitamins,
water soluble vitamins,
minerals and other nutritional elements.

On a different page

amino acids.

The RDA represents the establishment of a nutritional norm for planning and assessing dietary intake, and are the levels of intake of essential nutrients considered to be adequate to meet the known needs of practically all healthy people.

These figures were first published in 1943 and have been updated and expanded as data became available.

When introducing the new revision of the RDA in 1974, Dr. Alfred E. Harper, the then Chairman of the Committee on Dietary Allowances, Food and Nutrition Board said "...However requirements differ with age and body size; among individuals of the same body size owning to differences in genetic makeup; with the physiologic state of individuals - growth rate, pregnancy, lactation; and with sex. .."

With this in mind, herewith the tables as they stand at the moment:

Fat Soluble Vitamins*

	Age	Energy	Protein	Vitamin A		Vitamin D		Vitamin E		Vitamin K
	Age	k. cal	g	IU	*ug RE	IU	*ug	IU	*mg TE	*ug
Children	4-6	1,800	30/24	2,500	500	400	5	9	7	-/20
	7-10	2,400/ 2,000	36/28	3,300	500	400	5	10	7	-/30
Males	15-18	3,000	54/59	5,000	1,000	400	5	15	10	-/65
	19-24	3,000/ 2,900	54/58	5,000	1,000	400	5	15	10	-/70
	25-50	2,700	56/63	5,000	1,000	-	5	15	10	-/80
	50+	2,400	56/63	5,000	1,000	-	10	15	10	-/80
Females	15-18	2,100	48/44	4,000	800	400	5	12	8	-/55
	19-24	2,100	46/46	4,000	800	400	5	12	8	-/60
	25-50	2,000	46/50	4,000	800	-	5	12	8	-/65
	50+	1,800	46/50	4,000	800	-	10	12	8	-/65

* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing

Water Soluble Vitamins*

	Age	Ascorbic Acid	Folacin/ Folate	Niacin	Riboflavin	Thiamine	Vitamin B6	Vitamin B12
	Age	mg	mcg	mg	mg	mg	mg	mcg
Children	4-6	40/45	200/75	12	1.1	0.9	0.9/1.1	1.5/1.0
	7-10	40/45	300/100	16/13	1.2	1.2/1.0	1.2	2.0/1.4
Males	15-18	45/60	400/200	20	1.8	1.5	2.0	3.0/2.0
	19-24	45/60	400/200	20/19	1.8/1.7	1.5	2.0	3.0/2.0
	25-50	45/60	400/200	18/19	1.6/1.7	1.4/1.5	2.0	3.0/2.0
	50+	45/60	400/200	16/15	1.5/1.4	1.2	2.0	3.0/2.0
Females	15-18	45/60	400/180	14/15	1.4/1.3	1.1	2.0/1.5	3.0/2.0
	19-24	45/60	400/180	14/15	1.4/1.3	1.1	2.0/1.6	3.0/2.0
	25-50	45/60	400/180	13/15	1.2/1.3	1.0/1.1	2.0/1.6	3.0/2.0
	50+	45/60	400/180	12/13	1.1/1.2	1.0	2.0/1.6	3.0/2.0

* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing

Minerals and others*

	Age	Calcium	Phosphorous	Iodine	Iron	Magnesium	Zinc	Selenium	Fluoride
	Age	mg	mg	ug	mg	mg	mg	*ug	*mg
Children	4-6	800	800/500	80/90	10	200/130	10	-/20	-/1.1
	7-10	800	800	110/120	10	250	10	-/30	-/3.2
Males	15-18	1200/1300	1200/1250	150	18/12	400/410	15	-/50	-/3.8
	19-24	800/1000	800/700	140/150	10	350/400	15	-/70	-/3.8
	25-50	800/1000	800/700	130/150	10	350/420	15	-/70	-/3.8
	50+	800/1200	800/700	110/150	10	350/420	15	-/70	-/2.9
Females	15-18	1200/1300	1200/1250	115/150	18/15	300/360	15/12	-/50	-/3.1
	19-24	800/1000	800/700	100/150	18/15	300/310	15/12	-/55	-/3.1
	25-50	800/1000	800/700	100/150	18/15	300/320	15/12	-/55	-/3.1
	50+	800/1200	800/700	80/150	10	300/320	15/12	-/55	-/3.1

* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing - age groups have also been changed on certain nutrients to range from 9-13, 14-18,19-30,31-50, 51-70 and 71+ - figures above merely for illustration and information.

Please be advised that these tables above must not be used to treat or diagnose - they are merely brought to you for information, in order to give you a better understanding on the dynamics involved, and the changing importance of vitamins and nutrition as well as their importance in maintaining optimum health.

To view the RDA for essential amino acids please click here.

Our Zest for Life vitamin and supplement range
SPECIALTY FORMULAS CLASSIC VITAMIN RANGE BELOW
	Adaptogens by Zest for Life A natural way for your to balance and cope with the daily stresses and strains of everyday life, without being a stimulant or sedative.
	Anti-aging supplement by Dermaxime Helps to fight the signs and symptoms of aging and reduce wrinkles and lines.
	Antioxidants by Zest for Life Free radicals cause cell damage and can lead to premature aging and degenerative diseases etc. - but a good anti-oxidant mixture can neutralize these destructive compounds.
	Apple cider vinegar capsules with Gotu Kola A trusted folk remedy with many uses, but made in a way to keep the active ingredients intact. Other copies of this capsule does not work due to the way it is manufactured.
	BodyGuard by Zest for Life A superb immune boosting formula to help you fight a variety of problems associated with an under-performing immune system.
	Dietary enzymes by Zest for Life A mixture of dietary enzymes which are required for a variety of metabolic processes in the body.
	Hair, Skin and Nail Formula by Zest for Life An amazing supplement to boost the health of your hair, skin and nails - and although people have tried to copy our formula, they never achieve the results we do.
	Millenium 2000 by by Zest for Life Our slimming capsules to help make dieting more effective, easier and assist in your weight management.
	OystaCal by by Zest for Life The best bio-available organic calcium (free from heavy-metals) and exceptional in helping you regain bone density and helping to fight osteoporosis.
	Phytosterols by Zest for Life Plant sterols and sterolins to boost your body systems in an unique way using phyto-medicine to achieve the results.
	Resveratrol and Alpha Lipoic Acid by Zest for Life A supplement with no competition - harnessing the benefits of PURE resveratrol and Alpha Lipoic Acid.
	Vitalyze by Zest for Life Your high-energy vitamin B boost to live life to the fullest with vigor and ceaseless energy.
	Vuka 2000 by Zest for Life The favorite and effective sexual supplement using hi-tech vitamin formulas for the very best results.
CLASSIC RANGE OF VITAMINS SPECIALTY FORMULAS ABOVE
	Vitamin C - 500 mg tablets One of the most important single vitamins required daily that cannot be manufactured by the body.

Nutritional information

Underneath we have information page on vitamins, minerals, amino acids, trace elements, enzymes and various nutritional compounds that can impact greatly on your general health, well-being and longevity.

Please note that these pages are for general information only and must not be used to treat or diagnose health concerns.

Fat soluble vitamins	Trace elements
vitamin A	Boron
Vitamin D	Chromium
Vitamin E	Cobalt
Vitamin K	Copper
	Fluorine
Water soluble vitamins	Iodine
Vitamin C (Ascorbic acid)	Iron
B Complex vitamins	Manganese
Vitamin B1 (Thiamine, Thiamin)	Molybdenum
Vitamin B2 (Riboflavin)	Selenium
Vitamin B3 (Niacin, Niacinamide, Nicotinic Acid)	Silicon (Silica)
Vitamin B5 (Pantothenic Acid)	Zinc
Vitamin B6 (Pyridoxine)
Vitamin B9 (Folacin, Folic Acid)	Enzymes
Vitamin B12 (Cyanocobamin, Cobalamin)	Amylase
PABA (Para-AminoBenzoic Acid)	Bromelain
Choline	Coenzyme Q10
Inositol	Lactase
Vitamin H (Biotin)	Lipase
	Protease
Amino Acids	Maltase
Alanine
Arginine	Miscellaneous nutritional ingredients
Asparagine	Adaptogens
Aspartic acid	Alpha Lipoic Acid
Branched-Chain Amino Acids	Antioxidants
Carnitine	Apple Cider Vinegar
Citrulline	Astaxanthin
Cysteine	Creatine
Cystine	Fatty acids
GABA (Gamma-Aminobutyric Acid)	Piperine (Pepper extract)
Glutamic acid	Resveratrol
Glutamine	Vitamin B13 (Orotic acid)
Glutathione	Vitamin B15 (Pangamic Acid)
Glycine	Vitamin B17 (Laetrile, Amygdalin)
Histidine	Vitamin F (Fatty Acids)
Hydroxyproline	Vitamin P (Bioflavonoids)
Isoleucine	Vitamin T
Leucine	Vitamin U
Lysine
Methionine	Herbal ingredients
NAC (n-Acetyl Cysteine)	Echinacea
Ornithine	Ginger
Phenylalanine	Ginkgo Biloba
Proline	Ginseng
Serine	Goldenseal
Taurine	Gotu Kola (Centella)
Threonine	Grape Seed Extract
Tryptophan	Green Tea
Tyrosine	Licorice
Valine	Muira Puama
	Olive Leaf Extract
Minerals	Phytosterols
Calcium	St John's Wort
Chloride	Tribulus Terrestris
Magnesium
Phosphorus	Water
Potassium	Carbohydrates
Sodium	Protein
Sulfur	Calories

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Our site was last updated on 18 January 2012.