Mineral Intake Reference Tables by Age and Life Stage (US, UK, EU, Canada)

How to use these tables

Each table below comes from one source and one country or region. The numbers are not blended, because the bodies use different evidence, age bands and terms, and one country's figure is not a universal rule. These are reference intakes for generally healthy people. EFSA states that its reference values are not nutrient goals or recommendations for individuals. [1] They are not treatment advice, and pregnancy, illness, medicines and kidney or liver disease change what is appropriate. A clinician or pharmacist advises individuals. For how the figures are set, see how mineral requirements are set; for a narrative comparison, see mineral intake references compared.

Terms. RDA (Recommended Dietary Allowance) is the average daily intake enough for nearly all (97% to 98%) healthy people; AI (Adequate Intake) is set when there is not enough evidence for an RDA. [2] EFSA uses PRI (population reference intake, the intake likely to meet the needs of almost all healthy people) and AI. [1] UL means tolerable upper intake level, which EFSA describes as the maximum amount of a nutrient that can be consumed safely over a long period of time. [1] All amounts are for the mineral itself (elemental), per day; mg is milligrams and µg or mcg is micrograms. See units explained.

Adults compared side by side (four sources)

The Health Canada column was read through a page-reading tool that summarizes the table, so check it against the official page. The NHS calcium page says adults aged "19 to 64 and over" need 700 mg. [3]

Sodium and salt are handled differently. The NHS gives a maximum of 6 g of salt a day for ages 11 and over. [17] WHO recommends adults take in less than 2,000 mg of sodium (under 5 g of salt) a day. [18] MedlinePlus says healthy US adults should limit sodium to 2,300 mg a day. [19] Health Canada's table lists an Adequate Intake of 1,500 mg of sodium for adults. [6] EFSA's 2017 summary noted that its evaluation for sodium and chloride was still ongoing. [4] See sodium intake guidelines.

United States by age and life stage

Source: MedlinePlus Medical Encyclopedia "in diet" pages (each reviewed January 2025, potassium and sodium April 2026), which list the US National Academies of Sciences, Engineering, and Medicine values. RDA unless marked AI.

MedlinePlus lists the calcium figures for pregnancy and breastfeeding together. [5] MedlinePlus lists upper calcium levels it describes as appearing safe: up to 2,500 mg a day for adults 19 to 50 and 2,000 mg a day above 50. [5]

European Union (EFSA) by age and life stage

Source: EFSA Dietary Reference Values summary report (approved December 2017). PRIs for iron and zinc, AIs for the rest. [4]

For zinc, EFSA gives separate adult values for dietary phytate intakes of 300, 600, 900 and 1,200 mg a day, which is why adults show a range. [4]

United Kingdom (NHS)

The NHS pages we read give adult figures only (mostly ages 19 to 64) and were last reviewed in August 2020; they are in the side-by-side table above. We did not read a UK source with figures for children, pregnancy and breastfeeding for each mineral, so this page does not give them. For iron the NHS says women with heavy periods are at higher risk of iron deficiency anaemia and may need iron supplements, and to speak to a GP or a registered dietitian. [7]

Canada (Health Canada) with upper levels

Source: Health Canada "Dietary reference intakes tables: Reference values for elements", page modified 19 November 2025, read through a page-reading tool that summarized the table. Check against the official page. RDA unless marked AI; "UL" is the upper level; "n/s" means the tool reported no value shown.

The Health Canada magnesium upper level is, per the page footnote, intake from a pharmacological agent only and does not include magnesium from food and water. [6] Iron needs are described as 1.8 times higher for vegetarians. [6]

Upper levels in the EU (EFSA, 2025 overview)

EFSA's overview (version 11, August 2025) lists tolerable upper intake levels. Iron and manganese have no UL; EFSA gives "safe levels of intake" instead, which it says have more limited applications and are not a UL. [20] The magnesium UL covers readily dissociable magnesium salts and oxide in supplements, water or added to food, not magnesium naturally in food. [20]

In the EFSA overview, the calcium entry shows 2,500 mg for adults (and for pregnancy and lactation) and "No adequate data to derive a UL" is shown for the younger groups. [20] Upper levels are ceilings for the total of the stated sources, not targets. Pregnancy, kidney disease, medicines and age change what is safe, so these figures never replace advice from a clinician or pharmacist. See mineral toxicity and the mineral safety quick reference.