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This table lists out the DRI (Daily Recommended Intakes) and UL (Upper Limits) from the National Academy of Medicine (formerly known as the Institute of Medicine) which much of the info can be found here or by searching for DRI.
I also recommend you check out the DRI Calculator for Health Professionals (don’t worry it doesn’t take a medical degree) to get tailored DRI values for you and your body.
If you are pregnant or breast feeding then I highly recommend the calculator since your needs are different.
The Importance of DRI and UL
Understanding the Daily Recommended Intakes (DRI) and Upper Limits (UL) is crucial for optimizing health and preventing nutritional imbalances. The DRI represents the average daily intake level of essential nutrients that meets the needs of most healthy individuals, while the UL refers to the maximum daily intake unlikely to cause adverse health effects.
| Nutrient | DRI (Men) | DRI (Women) | UL | Deficiency | Excess |
|---|---|---|---|---|---|
| Calcium | 1,000 mg/day (19-50); 1,200 mg/day (71+) | 1,000 mg/day (19-50); 1,200 mg/day (51+) | 2,500 mg/day (19-50); 2,000 mg/day (51+) | Osteoporosis; bone fractures; Tingling in mouth or lips; Confusion; Depression; Seizures | Kidney stones; Abnormal heartbeat; Confusion; Nausea; Thirst |
| Chloride | 2,300 mg/day (19-50); 2,000 mg/day (50-70); 1,800 mg/day (70+) | Same for women | 3,600 mg/day | Rare; Heart Disease; Lung Disease; Fluid imbalance | Kidney, heart, and bone damage, coma/death. |
| Choline | 550 mg/day | 425 mg/day | 3,500 mg/day | Liver damage; Muscle damage; Cognitive decline | Fishy body odor; vomiting; liver damage; low blood pressure. |
| Copper | 900 mcg/day | 900 mcg/day | 10,000 mcg/day | Anemia; Bone abnormalities;Cardiovascular problems | Kidney, liver, nerve damage; gastrointestinal issues. |
| Fluoride | 4 mg/day | 3 mg/day | 10 mg/day | Increased risk of dental cavities | Heart issues; Cardiac arrest; nausea; tremors; fluorosis; diarrhea; vomiting |
| Folic Acid | 400 mcg/day | 400 mcg/day | 1,000 mcg/day (synthetic) | Megaloblastic anemia; increased risk of neural tube defects | Mask a vitamin B12 deficiency (nerve, spinal cord, and brain damage); potential cancers. |
| Iodine | 150 mcg/day | 150 mcg/day | 1,100 mcg/day | Goiter; hypothyroidism | Thyroid dysfunction; Hyperthyroidism; Goiter; Rash; Stomach issues |
| Iron | 8 mg/day | 18 mg/day (19-50); 8 mg/day (51+) | 45 mg/day | Anemia; weakness; pale skin; shallow breathing; headaches | Organ damage; Depression; Gastrointestinal issues. |
| Magnesium | 400 mg/day (19-30); 420 mg/day (31+) | 310 mg/day (19-30); 320 mg/day (31+) | 350 mg/day (supplements only) | Muscle cramps; sleep disorders; migrains; osteoporosis | Diarrhea and Abdominal discomfort; Digestive issues, Lethargy; Irregular heartbeat. |
| Manganese | 2.3 mg/day | 1.8 mg/day | 11 mg/day | Poor bone health; wound healing; skin rashes; hair loss | Neurological issues; Hallucinations;Tremors; Difficulty walking; Facial muscle spasms; Irritability. |
| Molybdenum | 45 mcg/day | 45 mcg/day | 2,000 mcg/day | Very rare/difficult; seizures; severe brain damage | Gout-like symptoms. |
| Phosphorus | 700 mg/day | 700 mg/day | 4,000 mg/day (up to 70); 3,000 mg/day (over 70) | Loss of appetite; Bone pain; Muscle weakness; Confusion; Irritability; Respiratory or Heart failure; Numbness; Weak reflexes; seizures | Kidney Disease; Heart Disease; Weak Bones; Cramps; Nausea. |
| Selenium | 55 mcg/day | 55 mcg/day | 400 mcg/day | Keshan disease (arthritis, heart disease); Hair loss; Joint pain; Hypothyroidism | Nausea; Hair/nail loss; Foul breath; fatigue; gastrointestinal issues. |
| Sodium | 1,500 mg/day (19-50); 1,300 mg/day (51-70); 1,200 mg/day (71+) | Same for women | 2,300 mg/day | Muscle cramps; Nausea; Siezers | Hypertension; Cardiovascular disease; Cancers; Fatigue. |
| Vitamin A | 900 mcg/day | 700 mcg/day | 3,000 mcg/day | Night blindness; dry skin; immune dysfunction; Liver damage; Join pain | Blurred vision; Muscle pain; Hair loss; Liver damage; Dry skin; Yellow skin |
| Vitamin B3 (Niacin) | 16 mg/day | 14 mg/day | 35 mg/day (supplements only) | Dementia; Dermatitis; Diarrhea; Insomnia; Apathy; Confusion | Nerve damage; Sensory neuropathy; Coordination issues; Abdominal pain; Burning or tingling |
| Vitamin B6 | 1.3 mg/day (19-50); 1.7 mg/day (51+) | 1.3 mg/day (19-50); 1.5 mg/day (51+) | 100 mg/day | Liver damage; CVD; Diabetes; Gout; gastrointestinal issues; Itching; Rapid heartbeat; Seizures | Nerve damage; Sensory neuropathy; Coordination issues; Abdomin pain; Burning or tingling |
| Vitamin C | 90 mg/day | 75 mg/day | 2,000 mg/day | Fatigue; Gum disease; Easy bruising | Gastrointestinal disturbances; Increased risk of kidney stones. |
| Vitamin D | 15 mcg/day (1-70); 20 mcg/day (70+) | 15 mcg/day (1-70); 20 mcg/day (70+) | 100 mcg/day (4,000 IU) | Rickets (in children); osteomalacia (in adults); | Hypercalcemia; Kidney damage; Bone pain; Excessive urination and thirst; Confusion; Depressiion |
| Vitamin E | 15 mg/day (22.4 IU) | 15 mg/day (22.4 IU) | 1,500 IU/day (1,000 mg) | Neuromuscular issues; Loss of feeling; Vission problems; Heart issues; Impaired immune response; | Hemorrhagic stroke; Nausea; Thyroid problems; Fatigue. |
| Vitamin K | 120 mcg/day | 90 mcg/day | Not Established | Not Established | Rare. Jaundice; Interfere with medications; Hemolytic anemia; |
| Omega-3 Fatty Acids | 1,600 mg/day | 1,100 mg/day | Not established | Dry skin; Poor concentration; Mood disorders; Inflammation; Hair thinning and loss; Joint pain; High cholesterol and triglycerides; Eczema; Rashes | Increase bleeding risk with anticoagulants |
| Zinc | 11 mg/day | 8 mg/day | 40mg | Impaired immune function; Hair loss; Delayed wound healing; Growth issues with children. | Neurological problems; Nausea; Dizziness; Headaches; Upset stomach; Vomiting; Loss of appetite; Lethargy; Fatigue; Interference with copper absorption. |
More to come…
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Daily Recommended Intakes & Upper Limits
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