The amount of nutrients needed by a healthy person varies depending on age, gender, activity level, and overall health status. Because each person's needs are different, it is difficult to give a specific number. However, here are some common nutrients and their importance:
Here's a general guide:
Calcium:
- 9-18 year: 1,300 mg per day
- 19-50 year: 1,000 mg per day
- 51 Years and above: 1,200 mg per day
- Pregnant or breast-feeding women: 1,300 mg per day
Vitamins:
- Vitamins A: 700–900 micrograms per day (for men) and 570–700 micrograms per day (for women)
- Vitamins B1 (Thiamine): 1.1–1.2 mg per day (for men) and 0.9–1.1 mg per day (for women)
- Vitamins B2 (Riboflavin): 1.1–1.3 mg per day (for men) and 0.8–1.1 mg per day (for women)
- Vitamins B3 (Niacin): 16-17 mg per day (for men) and 14 mg per day (for women)
- Vitamins B6 (Pyridoxine): 1.7 mg per day (for men) and 1.2 mg per day (for women)
- Vitamins B12 (Cobalamin): 2.4 micrograms per day (for all adults)
- Vitamins C (Ascorbic acid): 75-90 mg per day (for men) and 60-75 mg per day (for women)
- Vitamins D: 600 IU (international units) per day (for all adults)
- Vitamins E (alpha-tocopherol): 15 mg per day (for men) and 11 mg per day (for women)
- Vitamins K: 120 micrograms per day (for men) and 90 micrograms per day (for women)
Protein:
- for adults: 0.8 grams per kilogram body weight per day
- Pregnant or breast-feeding women: 1.1 grams per kilogram body weight per day
It's also important that you eat a healthy diet, including a variety of fruits, vegetables, whole grains, and lean proteins.
If you have any questions or concerns about your nutritional needs, please talk to your doctor or a registered dietitian.
It is important to note that this is just general information and is in no way a substitute for medical advice.
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