비타민과 미네랄 일일 성인 권장 용량 Vitamins and Minerals Recommended Dietary Allowance or Daily Value for adults

비타민과 미네랄 일일 성인 권장 용량

Vitamins and Minerals Recommended Dietary Allowance or Daily Value for adults

소스: WebMDCopyright drleepediatrics.com 2/25/2026

비타민
또는 미네랄

권장 섭취량(RDA) 또는 적정 섭취량(AI)
적정 섭취량이 표시된 영양소는 (*)로 표시됩니다.

최대 허용 섭취량(UL)
위험 없이 섭취할 수 있는 최대량

붕소
확인되지 않음

20mg/일

칼슘

19-50세: 1,000mg/일
51세 이상 여성: 1,200mg/일
71세 이상 남성: 1,200mg/일

19-50세: 2,500mg/일
51세 이상: 2,000mg/일

염화물

19-50세: 2,300mg/일
50-70세: 2,000mg/일
70세 이상: 1,800mg/일

3,600mg/일

콜린
(비타민 B 복합체)

여성: 425mg/일*

남성: 550mg/일*

3,500mg/일

구리

900 마이크로그램/일

10,000mcg/일

불소

남성: 4mg/일*
여성: 3mg/일*

10mg/일

엽산(폴레이트)

400mcg/일

1,000mcg/일

이는 보충제나 강화식품에 함유된 합성 엽산에만 해당됩니다. 천연 식품에서 얻는 엽산에는 상한선이 없습니다.

요오드

150mcg/일

1,100mcg/일

철분

남성: 8mg/일
19-50세 여성: 18mg/일
51세 이상 여성: 8mg/일

45mg/일

마그네슘

19-30세 남성: 400mg/일
31세 이상 남성: 420mg/일
19-30세 여성: 310mg/일
31세 이상 여성: 320mg/일

350mg/일

이 권장량은 보충제나 강화식품에 함유된 마그네슘에만 해당됩니다. 음식이나 물을 통한 마그네슘 섭취에는 상한선이 없습니다.

망간

남성: 2.3mg/일*
여성: 1.8mg/일*

11mg/일

몰리브덴
45mcg/일
2,000mcg/일

니켈
미확인
1mg/일

인
700mg/일
70세 이하: 4,000mg/일
70세 이상: 3,000mg/일

셀레늄

55mcg/일

400mcg/일

나트륨

19-50세: 1,500mg/일*
51-70세: 1,300mg/일*
71세 이상: 1,200mg/일*

2,300mg/일

바나듐
미확인
1.8mg/일

비타민 A

남성: 900mcg/일
여성: 700mcg/일

3,000mcg/일

비타민 B3 (니아신)

남성: 16mg/일
여성: 14mg/일

35mg/일

이는 보충제나 강화식품에 함유된 니아신에만 해당됩니다. 자연 식품에 함유된 니아신의 섭취량에는 상한선이 없습니다.

비타민 B6

남성(19-50세): 1.3mg/일
남성(51세 이상): 1.7mg/일
여성(19-50세): 1.3mg/일
여성(51세 이상): 1.5mg/일

100mg/일

비타민 C

남성: 90mg/일
여성: 75mg/일

2,000mg/일

비타민 D (칼시페롤)

1-70세: 15mcg/일
(600IU, 국제단위)*

70세 이상: 20mcg/일 (800IU)*

100mcg/일
(4,000IU)

비타민 E
(알파-토코페롤)

22.4IU/일
(15 (mg/일)

1,500 IU/일
(1,000 mg/일) 이는 보충제나 강화 식품에 함유된 비타민 E에만 해당됩니다. 천연 식품에서 섭취하는 비타민 E에는 상한선이 없습니다.

아연

남성: 11 mg/일
여성: 8 mg/일

40 mg/일

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Vitamin or Mineral	Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs are marked with an ()*	Upper Tolerable Limit (UL) The highest amount you can take without risk
Boron	Not determined.	20 mg/day
Calcium	Age 19-50: 1,000 mg/day Women age 51+: 1,200 mg/day Men age 71+: 1,200 mg/day	Age19-50: 2,500 mg/day Age 51 and up: 2,000 mg/day
Chloride	Age 19-50: 2,300 mg/day Age 50-70: 2,000 mg/day Age 70 and older: 1,800 mg/day	3,600 mg/day
Choline (Vitamin B complex)	Women: 425 mg/day * Men: 550 mg/day *	3,500 mg/day
Copper	900 micrograms/day	10,000 mcg/day
Fluoride	Men: 4 mg/day * Women: 3 mg/day *	10 mg/day
Folic Acid (Folate)	400 mcg/day	1,000 mcg/day This applies only to synthetic folic acid in supplements or fortified foods. There is no upper limit for folic acid from natural sources.
Iodine	150 mcg/day	1,100 mcg/day
Iron	Men: 8 mg/day Women age 19-50: 18 mg/day Women age 51 and up: 8 mg/day	45 mg/day
Magnesium	Men age 19-30: 400 mg/day Men age 31 and up: 420 mg/day Women age 19-30: 310 mg/day Women age 31 and up: 320 mg/day	350 mg/day This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water.
Manganese	Men: 2.3 mg/day * Women: 1.8 mg/day*	11 mg/day
Molybdenum	45 mcg/day	2,000 mcg/day
Nickel	Not determined	1 mg/day
Phosphorus	700 mg/day	Up to age 70: 4,000 mg/day Over age 70: 3,000 mg/day
Selenium	55 mcg/day	400 mcg/day
Sodium	Age 19-50: 1,500 mg/day * Age 51-70: 1,300 mg/day * Age 71 and up: 1,200 mg/day *	2,300 mg/day
Vanadium	Not determined	1.8 mg/day
Vitamin A	Men: 900 mcg/day Women: 700 mcg/day	3,000 mcg/day
Vitamin B3 (Niacin)	Men: 16 mg/day Women: 14 mg/day	35 mg/day This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources.
Vitamin B6	Men age 19-50: 1.3 mg/day Men aged 51 and up: 1.7 mg/day Women age 19-50: 1.3 mg/day Women age 51 and up: 1.5 mg/day	100 mg/day
Vitamin C	Men: 90 mg/day Women: 75 mg/day	2,000 mg/day
Vitamin D (Calciferol)	Age 1-70: 15 mcg/day (600 IU, or international units) * Age 70 and older: 20 mcg/day (800 IU) *	100 mcg/day (4,000 IU)
Vitamin E (alpha-tocopherol)	22.4 IU/day (15 mg/day)	1,500 IU/day (1,000 mg/day)This applies only to vitamin E in supplements or fortified foods. There is no upper limit for vitamin E from natural sources.
Zinc	Men: 11 mg/day Women: 8 mg/day	40 mg/day