Nutrient

Pregnancy

Lactation

Child

Teens

Adults

Prevalence

Consequences

1-3 y

4-8 y

9-13

14-18

19-50

51-70

>70y

Boy

Girl

Boy

Girl

M

F

M

F

M

F

Vitamins

Vitamin A (µg)

770

1,300

300

400

600

600

900

700

900

700

900

700

900

700

Very common

Night blindness, dry eyes, impaired immunities, infertility, throat and chest infections

Vitamin C (mg)

85

120

15

25

45

45

75

65

90

75

90

75

90

75

Uncommon

Scurvy, bleeding gums, dry, rough and bumpy skin, bruising, poor immunity

Vitamin D (µg)

15

15

15

15

15

15

15

15

15

15

15

15

20

20

Common

Rickets, Osteomalacia, muscle pain, hair loss, fatigue

Vitamin E (mg)

15

19

6

7

11

11

15

15

15

15

15

15

15

15

Very rare

Digestive disorders, impaired immunity, sterility

Vitamin K (µg)

90*

90*

30*

55*

60*

60*

75*

75*

120*

90*

120*

90*

120*

90*

Common in infants;

Excessive bleeding, inadequate absorption, dark stool

Vitamin B1 (mg)

1.4

1.4

0.5

0.6

0.9

0.9

1.2

1.0

1.2

1.1

1.2

1.1

1.2

1.1

Uncommon in adults

Beriberi, cardiac failure, irritability, fatigue

Vitamin B2 (mg)

1.4

1.6

0.5

0.6

0.9

0.9

1.3

1.0

1.3

1.1

1.3

1.1

1.3

1.1

Uncommon

Cheilosis, sore tongue and throat, metabolic disorders

Vitamin B3 (mg)

18

17

6

8

12

12

16

14

16

14

16

14

16

14

Uncommon

Pellagra, swelling of mucous membrane, dementia, digestive disorders

Vitamin B5 (mg)

6*

7*

2*

3*

4*

4*

5*

5*

5*

5*

5*

5*

5*

5*

Uncommon^@

Fatigue, insomnia, often coupled with other vitamin deficiencies

Vitamin B6 (mg)

1.9

2.0

0.5

0.6

1.0

1.0

1.3

1.2

1.3

1.3

1.7

1.5

1.7

1.5

Rare

Dermatitis, microcytic anemia, fissures

Vitamin B12 (µg)

2.6

2.8

0.9

1.2

1.8

1.8

2.4

2.4

2.4

2.4

2.4#

2.4#

2.4#

2.4#

Rare

Pernicious anemia, sore tongue, neurological problems

Biotin (µg)

30*

35*

8*

12*

20*

20*

25*

25*

30*

30*

30*

30*

30*

30*

Uncommon^@

Digestive issues, hair loss, skin rashes, muscle aches and fatigue, mood changes

Folic acid (µg)

600

500

150

200

300

300

400

400

400

400

400

400

400

400

Uncommon

Fatigue, gray hair, mouth sores, tongue swelling, growth problems, pale skin, anemia

Minerals

Calcium (mg)

1,000

1,000

700

1,000

1,300

1,300

1,300

1,300

1000

1000

1000

1200

1,200

1,200

Common

Weak and fragile bones, muscle spasms, memory loss, seizures

Chromium (µg)

30*

45*

11*

15*

25*

21*

35*

24*

35*

25*

30*

20*

30*

20*

Uncommon

Diabetes (roles in insulin-action), weight loss, increment in cholesterol level, increased risk of heart attacks

Copper (µg)

1000

1,300

340

440

700

700

890

890

900

900

900

900

900

900

Rare

Easy bone breakage, easy bruising, fatigue, pale skin, poor growth, skin inflammation, skin sores, unexplained muscle soreness, always feeling cold

Fluoride (mg)

3*

3*

0.7*

1*

2*

2*

3*

3*

4*

3*

4*

3*

4*

3*

Uncommon

Dental caries, weak and fragile bones

Iodine (µg)

220

290

90

90

120

120

150

150

150

150

150

150

150

150

Very common

Goiter, hypothyroidism, pregnancy issues

Iron (mg)

27

9

7

10

8

8

11

15

8

18

8

8

8

8

Very common

Anemia, fatigue and dizziness, pale skin, palpitation, shortness of breath, cold hands and feet, tongue swelling, brittle nails

Magnesium (mg)

350

320

80

130

240

240

410

360

420

320

420

320

420

320

Uncommon^@

Decreased appetite, weakness, muscle cramps, osteoporosis, heart diseases, asthma

Manganese (mg)

2.0*

2.6*

1.2*

1.5*

1.9*

1.6*

2.2*

1.6*

2.3*

1.8*

2.3*

1.8*

2.3*

1.8*

Rare

Poor bone health, digestive issues, low fertility

Molybdenum (µg)

50

50

17

22

34

34

43

43

45

45

45

45

45

45

Very rare

Impaired dental health

Phosphorus (mg)

700

700

460

500

1,250

1,250

1,250

1,250

700

700

700

700

700

700

Rare

Fatigue, muscle weakness, anxiety, formation of large pulp chambers in teeth

Selenium (µg)

60

70

20

30

40

40

55

55

55

55

55

55

55

55

Rare

Infertility, myopathy, muscle weakness, fatigue, mental fog, hair loss, weakened immunity

Zinc (mg)

11

12

3

5

8

8

11

9

11

8

11

8

11

8

Common

Diarrhea, loss of appetite, rashes around mouth, nose and anus, decreased alertness, unhealing of wounds, lack of alertness, infertility