Mineral Needs Across Life Stages: An Overview Using Official Reference Values
Official reference values for calcium, iron, magnesium and iodine by age, sex and pregnancy, side by side from US, EU and UK sources, with the source and year for each.
Content last updated . This page has not been medically reviewed.
Calcium (mg a day)
| Life stage | US (MedlinePlus, 2025) | EU (EFSA, 2017) | UK (NHS, 2020) |
|---|---|---|---|
| Infants 7 to 12 months | 260 [1] | 280 (age 7 to 11 months) [2] | - |
| Children 1 to 3 years | 700 [1] | 450 [2] | - |
| Children 4 to 8 years (US); 4 to 10 years (EU) | 1,000 [1] | 800 [2] | - |
| Teens 9 to 18 years (US); 11 to 17 years (EU) | 1,300 [1] | 1,150 [2] | - |
| Adults | 19 to 50: 1,000. Age 51 to 70: men 1,000, women 1,200. Over 70: 1,200 [1] | 18 to 24: 1,000. 25 and over: 950 [2] | 700 (ages 19 to 64) [3] |
| Pregnancy and breastfeeding | 14 to 18: 1,300. 19 to 50: 1,000 [1] | 18 to 24: 1,000. 25 and over: 950 [2] | - |
Iron (mg a day)
| Life stage | US (MedlinePlus, 2025) | EU (EFSA, 2017) | UK (NHS, 2020) |
|---|---|---|---|
| Infants 7 to 12 months | 11 [4] | 11 (age 7 to 11 months) [2] | - |
| Children | 1 to 3: 7. 4 to 8: 10 [4] | 1 to 6: 7. 7 to 11: 11 [2] | - |
| Teens | 14 to 18: boys 11, girls 15 [4] | 12 to 17: boys 11, girls 13 [2] | - |
| Adult men | 19 and older: 8 [4] | 11 [2] | 8.7 (19 and over) [5] |
| Adult women | 19 to 50: 18. 51 and older: 8 [4] | Premenopausal 16; postmenopausal 11 [2] | 19 to 49: 14.8. 50 and over: 8.7 [5] |
| Pregnancy | 27 [4] | 16 [2] | - |
| Breastfeeding | 19 to 50: 9 (age 14 to 18: 10) [4] | 16 [2] | - |
The NHS adds that women who lose a lot of blood during heavy periods are at higher risk of iron deficiency anemia, and that this is a reason to speak to a GP or registered dietitian. [5] MedlinePlus says women who are pregnant or producing breast milk may need different amounts of iron and should ask their provider what is right for them. [4] See Iron and Anemia and iron deficiency.
Magnesium (mg a day)
| Life stage | US (MedlinePlus, 2025) | EU (EFSA, 2017) | UK (NHS, 2020) |
|---|---|---|---|
| Infants | 6 months to 1 year: 75 [6] | 80 (age 7 to 11 months) [2] | - |
| Young children | 1 to 3: 80. 4 to 8: 130 [6] | 1 to 2: 170. 3 to 9: 230 [2] | - |
| Older children and teens | 9 to 13: 240. 14 to 18: boys 410, girls 360 [6] | 10 to 17: boys 300, girls 250 [2] | - |
| Adult men | 19 to 30: 400. 31 and older: 420 [6] | 350 [2] | 300 (19 to 64) [7] |
| Adult women | 19 to 30: 310. 31 and older: 320 [6] | 300 [2] | 270 (19 to 64) [7] |
| Pregnancy | 14 to 18: 400. 19 to 30: 350. 31 to 50: 360 [6] | 300 [2] | - |
| Breastfeeding | 310 to 360 [6] | 300 [2] | - |
The magnesium upper levels apply to magnesium from supplements, not to food. EFSA's 250 mg a day applies to readily dissociable magnesium salts and does not include magnesium normally in food and drink. [8] See Magnesium and Magnesium forms compared.
Iodine (mcg a day)
| Life stage | US (MedlinePlus, 2025) | EU (EFSA, 2017) | UK (NHS, 2020) |
|---|---|---|---|
| Infants 7 to 12 months | 130 [9] | 70 (age 7 to 11 months) [2] | - |
| Children | 1 to 3: 90. 4 to 8: 90. 9 to 13: 120 [9] | 1 to 3: 90. 4 to 10: 90. 11 to 14: 120 [2] | - |
| Teens | 14 and older: 150 [9] | 15 to 17: 130 [2] | - |
| Adults | 150 (men and women) [9] | 150 [2] | 140 [10] |
| Pregnancy | 220 [9] | 200 [2] | - |
| Breastfeeding | 290 [9] | 200 [2] | - |
The NHS says high doses of iodine for long periods could change the way the thyroid gland works, and to seek advice from a healthcare professional before taking a supplement. [10] [10] See Iodine and Thyroid and fatigue.
Other minerals
- Zinc. US RDAs (MedlinePlus, 2025): males 14 and older 11 mg; females 14 to 18 years 9 mg; females 19 and older 8 mg. [11] The NHS (2020) gives about 9.5 mg for men and 7 mg for women, ages 19 to 64. [7] EFSA's zinc values for adults depend on phytate intake, from 9.4 to 16.3 mg for men and 7.5 to 12.7 mg for women. [2] [2]
- Potassium. US recommended intake from the National Academies, as summarized by MedlinePlus, for age 19 and older: 2,600 mg for women and 3,400 mg for men (MedlinePlus, review 2026). [12] EFSA and the NHS both give 3,500 mg for adults. [2] [7]
- Sodium and salt. The NHS says to have no more than 6 g of salt (2.4 g of sodium) a day. [7] EFSA's 2017 table noted that the evaluation for sodium and chloride was ongoing. [2]
- Others (selenium, copper, phosphorus, chromium and more) follow the same pattern. See their guides, for example Selenium, Copper and Phosphorus.
Daily Value on US labels
The FDA's Daily Values are single label figures, not requirements for a given person. For example: calcium 1,300 mg, [13] iron 18 mg, [13] magnesium 420 mg, [13] iodine 150 mcg [13] and zinc 11 mg. [13] The FDA says 5% DV or less of a nutrient per serving is considered low and 20% DV or more is considered high. [13] [13] See RDA, AI, DV and UL.Frequently asked questions
How much calcium do adults need?
It depends on the country and the source. The NHS (UK) gives 700 mg a day for adults aged 19 to 64, [3] EFSA (EU) gives 950 mg for adults 25 and over, [2] and MedlinePlus (US) gives 1,000 mg for adults 19 to 50. [1]
Why do the US, EU and UK numbers differ?
They are set by different expert groups, using different evidence and methods and for different populations, so no one country's figure is universal. The tables above show each source's own figures.
Does iron need change with age?
Yes. For adult women MedlinePlus gives 18 mg a day for ages 19 to 50 and 8 mg from age 51, [4] and the NHS gives 14.8 mg for ages 19 to 49 and 8.7 mg from age 50. [5]
Do needs change in pregnancy?
For some minerals, yes. For iron MedlinePlus gives 27 mg a day in pregnancy, [4] and for iodine 220 mcg. [9] Ask your midwife, doctor or pharmacist what is right for you.
Are these numbers the amounts I should take as a supplement?
No. They are reference values for healthy groups, and food counts toward them. Ask a clinician or pharmacist before using supplements.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
How to read these tables
Three sources are shown side by side, because countries set values differently:
- US: the Dietary Reference Intakes as summarized by MedlinePlus (page review dates in 2025). The RDA is the average daily level of intake that is enough to meet the nutrient needs of nearly all (97% to 98%) healthy people. [1] The AI (Adequate Intake) is used when there is not enough research evidence to develop an RDA. [1] Some infant figures are AIs.
- EU: EFSA's Dietary Reference Values summary, version 4, September 2017. A Population Reference Intake (PRI) is the level of intake that is adequate for virtually all people in a population group. [2] An Adequate Intake is used when a PRI cannot be established. [2] EFSA prints PRIs in bold type and AIs in ordinary type, [2] and this page shows the values without separating them, so check EFSA's table if the difference matters to you.
- UK: the NHS vitamins and minerals pages, last reviewed 3 August 2020. These give figures for adults only.
All amounts are for the mineral itself (elemental), per day, in the units shown. A dash means that source did not give a value for that group on the page we read. The US label Daily Value is shown at the end for comparison, as the "Daily Value on US labels", not as a requirement.
Safety, life stages and limits
- Reference values are for healthy people. Kidney or liver disease, digestive conditions, regular medicines and surgery change what is right; ask a clinician or pharmacist. See Minerals, supplements and kidney disease and How interactions work.
- For pregnancy and breastfeeding see Prenatal and postnatal vitamins. For children and teens see Vitamins for children and teenagers.
- Supplement amounts above the published upper levels are not safer. The NHS says very high doses of iron can be fatal, particularly if taken by children, so keep supplements out of reach of children. [5] If a child may have swallowed iron, call Poison Help at 1-800-222-1222 (US) or 911.
- Proper evidence not found: we did not find a single table in the sources we read that lists US, EU and UK values for every mineral and age group in one place, so we show four minerals here and link to each mineral's own guide.
References
- MedlinePlus (US National Library of Medicine). Review date 1/21/2025. MedlinePlus Medical Encyclopedia, Calcium in diet. Read 2026-10-23.
- European Food Safety Authority (EU), version 4, September 2017. EFSA, Summary of Dietary Reference Values. Read 2026-10-23.
- NHS (UK). Page last reviewed 3 August 2020. NHS, Vitamins and minerals: Calcium. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine). Review date 1/21/2025. MedlinePlus Medical Encyclopedia, Iron in diet. Read 2026-10-23.
- NHS (UK). Page last reviewed 3 August 2020. NHS, Vitamins and minerals: Iron. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine). Review date 1/21/2025. MedlinePlus Medical Encyclopedia, Magnesium in diet. Read 2026-10-23.
- NHS (UK). Page last reviewed 3 August 2020. NHS, Vitamins and minerals: Others (copper, magnesium, selenium, zinc and more). Read 2026-10-23.
- European Food Safety Authority (EU), compendium of Scientific Committee on Food and EFSA panel opinions, 2006. EFSA, Tolerable Upper Intake Levels for Vitamins and Minerals. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine). Review date 1/21/2025. MedlinePlus Medical Encyclopedia, Iodine in diet. Read 2026-10-23.
- NHS (UK). Page last reviewed 3 August 2020. NHS, Vitamins and minerals: Iodine. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine). Review date 1/21/2025. MedlinePlus Medical Encyclopedia, Zinc in diet. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine). Review date 4/30/2026. MedlinePlus Medical Encyclopedia, Potassium in diet. Read 2026-10-23.
- US Food and Drug Administration. FDA, Daily Value on the Nutrition and Supplement Facts Labels. Read 2026-10-23.