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Recommended Dietary Allowance

Recommended Dietary Allowances (RDA's) for the essential nutrients for healthy bones.

Calcium (mg/d)
  • <1 year group

    200 – 260* mg

  • 1 – 8 years

    700 – 1000 mg

  • 9 – 18 years

    1300 mg

  • 19 – 50 years

    1000 mg

  • Males 51 – 70 years
    1 000 mg
  • Females 51 – 70 years
    1 200 mg
  • 71 + years
    1 200 mg
  • Pregnant & lactating: 14 – 18 years

    1300 mg

  • Pregnant & lactating: 19 – 50 years

    1000 mg

Vitamin D3 (mg/d)
  • < 1 year group

    400* IU

  • 1 – 8 years

    600 IU

  • 9 – 18 years

    600 IU

  • 19 – 50 years

    600 IU

  • Males 51 – 70 years
    600 IU
  • Females 51 – 70 years
    600 IU
  • 71 + years
    800 IU
  • Pregnant & lactating: 14 – 18 years

    600 IU

  • Pregnant & lactating: 19 – 50 years

    600 IU

Magnesium (mg/d)
  • < 1 year group

    30 – 75* mg

  • 1 – 8 years

    80 – 130 mg

  • 9 – 18 years

    240 – 410 mg

  • 19 – 50 years

    310 – 420 mg

  • Males 51 – 70 years
    420 mg
  • Females 51 – 70 years
    320 mg
  • 71 + years
    320 – 420 mg
  • Pregnant & lactating: 14 – 18 years

    1360 – 400 mg

  • Pregnant & lactating: 19 – 50 years

    310 – 350 mg

Vitamin K2
  • < 1 year group

    2.0 – 2.5* mcg

  • 1 – 8 years

    30 – 55 mcg

  • 9 – 18 years

    60 – 75 mcg

  • 19 – 50 years

    90 – 120 mcg

  • Males 51 – 70 years
    120 mcg
  • Females 51 – 70 years
    90 mcg
  • 71 + years
    90 – 120 mcg
  • Pregnant & lactating: 14 – 18 years

    75 mcg

  • Pregnant & lactating: 19 – 50 years

    90 mcg

Vitamin C
  • < 1 year group

    40 – 50* mg

  • 1 – 8 years

    15 – 25 mg

  • 9 – 18 years

    45 – 75 mg

  • 19 – 50 years

    75 – 90 mg

  • Males 51 – 70 years
    90 mg
  • Females 51 – 70 years
    75 mg
  • 71 + years
    75 – 90 mg
  • Pregnant & lactating: 14 – 18 years

    80 – 115 mg

  • Pregnant & lactating: 19 – 50 years

    85 – 120 mg

An RDA is the average daily dietary intake level sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals in a group. *Adequate intake (AI) is established when evidence is insufficient to develop an RDA and is set at a level assumed to be nutritionally adequate.

Vitamin D: As cholecalciferol. 1 μg cholecalciferol = 40 IU vitamin D.

Mg = milligrams; IU=international units; mcg=micrograms

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