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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, the 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, dRI,rda, allowance

RDA

This 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:

On a different page:

The RDA represent 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
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
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
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.

RDA for essential amino acids

Our Zest for Life vitamin and supplement range
SPECIALTY FORMULAS
CLASSIC VITAMIN RANGE BELOW

adaptogens cope balance not stimulant not sedative

dermaxime anti-aging supplement most advanced dietary way to fight aging

anti-oxidants kills free radicals that can cause premature aging and degenerative diseases

apple cider vinegar capsules

dietary enzymes

hair skin nail boost stong nails glossy hair clear complexion

millennium 2000 weight loss capsule

oystacal calcium supplement better bone density fights osteoporosis

phytosterols phytomedicine plant sterols sterolins

resveratrol alpha lipoic acid anti-oxidant anti-aging

 

vitalyze vitamin B boost capsules

vuka 2000 male sexual supplement

CLASSIC RANGE OF VITAMINS
SPECIALTY FORMULAS ABOVE

vitamin c ascorbic acid

Nutritional information

zest for life vitamin supplements

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 ABoron
Vitamin DChromium
Vitamin ECobalt
Vitamin KCopper
Fluorine
Water soluble vitaminsIodine
Vitamin C (Ascorbic acid)Iron
B Complex vitaminsManganese
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
CholineCoenzyme Q10
InositolLactase
Vitamin H (Biotin)Lipase
Protease
Amino AcidsMaltase
Alanine
ArginineMiscellaneous nutritional ingredients
AsparagineAdaptogens
Aspartic acidAlpha Lipoic Acid
Branched-Chain Amino AcidsAntioxidants
CarnitineApple Cider Vinegar
CitrullineAstaxanthin
CysteineCreatine
CystineFatty acids
GABA (Gamma-Aminobutyric Acid)Piperine (Pepper extract)
Glutamic acidResveratrol
GlutamineVitamin B13 (Orotic acid)
GlutathioneVitamin B15 (Pangamic Acid)
GlycineVitamin B17 (Laetrile, Amygdalin)
HistidineVitamin F (Fatty Acids)
HydroxyprolineVitamin P (Bioflavonoids)
IsoleucineVitamin T
LeucineVitamin U
Lysine
MethionineHerbal ingredients
NAC (n-Acetyl Cysteine)Echinacea
OrnithineGinger
PhenylalanineGinkgo Biloba
ProlineGinseng
SerineGoldenseal
TaurineGotu Kola (Centella)
ThreonineGrape Seed Extract
TryptophanGreen Tea
TyrosineLicorice
ValineMuira Puama
Olive Leaf Extract
MineralsPhytosterols
CalciumSt John's Wort
ChlorideTribulus Terrestris
Magnesium
PhosphorusWater
PotassiumCarbohydrates
SodiumProtein
SulfurCalories
 
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Our site was last updated on 21 July 2014.