The Institute for Optimum Nutrition
Nutrient GuidelinesThere is no subsitute for good food, but in some instances one may need to supplement their diet with vitamins and minerals. Below is the Reference Nutrient Intake table (RNI). This is the amount of a nutrient that is adequate to prevent deficiencies in 97.5% of the UK population.
VITAMINS |
Unit |
RNI Man (19-50 yrs) |
RNI Woman (19 - 50 yrs) |
RNI Child (4mth - 4yrs) |
| Vitamin A | mcg | 700 | 600 | 350 |
| Thiamin - B1 | mg | 1 | 0.8 | 0.3 |
| Riboflavin - B2 | mg | 1.3 | 1.1 | 0.5 |
| Niacin - B3 | mg | 17 | 13 | 5 |
| Pantothenic Acid - B5 | mg | * | * | * |
| Vitamin B6 | mg | 1.4 | 1.2 | 0.4 |
| Vitamin B12 | mcg | 1.5 | 1.5 | 0.4 |
| Vitamin C | mg | 40 | 40 | 26 |
| Vitamin D | mcg | * | * | 7 |
| Vitamin E | mg | * | * | * |
MINERALS |
||||
| Calcium mg | mg | 700 | 700 | 450 |
| Copper | mg | 1.2 | 1.2 | 0.33 |
| Iodine | mcg | 140 | 140 | 63 |
| Iron | mg | 8.7 | 14.8 | 6.7 |
| Magnesium | mg | 300 | 270 | 75 |
| Potassium | mg | 3500 | 3500 | 765 |
| Selenium | mcg | 75 | 60 | 12 |
| Zinc | mg | 9.5 | 7 | 4.8 |
| * = not established | ||||
Source: Department of health, Dietary Reference Values for Food Energy and Nutrients for the United Kingdom, Report on Health and Social Subjects:41, London, 1991.
The RNI value is the minimum amount of a nutrient required to prevent deficiency - but at ION we want to promote optimal health - and so we say this is the absolute minimum intake for nutrients that you should contemplate! However please note that the above table does not take into account a persons, state of health, diet and activity.
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The Institute for Optimum Nutrition is an independent educational charity, registered company number 2724405, registered charity number 1013084.
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