The recommended daily intake (RDI) of minerals for an adult varies based on age, gender, and overall health status. Here is a general guideline for some common minerals:
- Calcium: 1000-1300 mg
- Iron: 8-18 mg
- Magnesium: 310-420 mg
- Phosphorus: 700 mg
- Potassium: 4700 mg
- Sodium: 1500-2300 mg
- Zinc: 8-11 mg
- Chloride: 2300 mg
- Copper: 900 mcg
- Iodine: 150 mcg
- Manganese: 1.8-2.3 mg
- Selenium: 55-70 mcg
- Fluoride: 4 mg
- Chromium: 35-45 mcg
- Molybdenum: 45-175 mcg
- Nickel: 1-3 mcg
- Cobalt: trace amounts
- Silicon: 20-50 mg
- Vanadium: 10-20 mcg
- Boron: 2-3 mg
- Choline: 425-550 mg
- Lithium: trace amounts
- Tin: trace amounts
It’s worth mentioning that there are trace minerals that are required in smaller amounts but still play important roles in the body. These include chromium, molybdenum, and others.
It’s also worth noting that there are many other minerals and trace elements that have been studied for their potential health benefits, but their recommended daily intake is not well established or may not have a recommended daily intake established. Some examples include bromine, strontium, and vanadium.
It’s important to remember that these are just general guidelines, and the actual recommended daily intake for an individual may vary depending on their age, gender, health status, and other factors. It’s always best to consult a healthcare professional to determine the right RDI for you. Additionally, it’s worth noting that a balanced and varied diet is usually enough to meet the body’s nutritional needs, and dietary supplements should be used with caution and only under the supervision of a doctor.