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Recommended Daily Allowances. Adult men and women, including pregnant or nursing women, should consume 15 micrograms of vitamin D daily, according to the Institute of Medicine's Food and Nutrition Board. Vitamin D intake can also be measured in International Units; by this measure, adults require 600 International Units daily. Seniors over 70 years of age have a higher RDA -- 800 International Units, or 20 micrograms, of vitamin D each day.
The RDA varies based on each nutrient. WebMD explains that adults need 1,000 milligrams per day of calcium with an upper limit of 2,500 milligrams per day. Humans normally need 400 micrograms of folic acid per day. Men should have 8 milligrams of iron per day, but women need 18 milligrams of the mineral. Humans should consume somewhere around 1,500 milligrams of sodium per day, with an upper limit of 2,300 milligrams. Vitamins are sometimes measured in international units, or IU. WebMD states that men should consume 3,000 IU of vitamin A daily, whereas women need 2,310 IU. Men should get 90 milligrams of vitamin C, and women need 75 milligrams ...