Important note to the reader: The following overview is primarily based on the Nordic Nutrient Recommendations (NNR), which is a set of nutrient guidelines issued as a collaborative effort between the Scandinavian countries. If you compare the NNR to recommendations in the United States, there can be differences with specific nutrients. This overview serves as general information about the different vitamins, minerals, and essential fatty acids and how they work.
For specific recommendations, please refer to those recommendations that apply to the country in which you live.
Vitamins, minerals, omega-3 and omega-6 fatty acids, and Q10 are nutrients that we need in certain quantities in order to support vital body functions.
Recommended daily allowance (RDA) is now called reference intake (RI) levels
Starting December 13th, 2014, the EU introduced new labeling requirements for foods and nutritional supplements. The term “Recommended Daily Allowance” (RDA) has been phased out of the legislation and replaced by “Reference Intake”. Because nutritional supplements have long shelf life, there is bound to be products on the market that are still labeled with the old RDA term. The values, however, remain unchanged, so both the RDA and RI level for e.g. calcium is still 800 mg.
Nutritional supplements containing vitamins and minerals must be labeled in accordance with the reference values.
RI (RDA) adults: 11 years of age and older
RI (RDA) children: 1 to 10 years of age
Children under the age of 1 year should only be given nutritional supplements if recommended by a physician, nurse, or health professional.
What do the different values tell us?
Over the years, RDA values have created a lot of confusion. Despite the term “Recommended Daily Allowance”, these values, according to the Danish Veterinary and Food Administration, do not represent the recommended amounts of vitamins and minerals needed on a daily basis. In order to avoid any confusion, the name has been replaced with reference intake levels – or RI. These values are established as a way of meeting the average vitamin and mineral requirements of an adult person. What these values do not take into account, however, is the fact that there are large differences between the needs of men and women, younger and older people, thin and overweight individuals, diseased or healthy people, and elite athletes.
Nordic Nutrient Recommendations (NNR)
The Nordic Nutrient Recommendations (NNR) focus on diet and lifestyle and include recommendations for various nutrients. The recommendations generally encourage people to eat a healthy diet, and it is recommended to get more vitamin D and selenium. The aim of these recommendations is to prevent lifestyle diseases such as type 2 diabetes, overweight, cancer, osteoporosis, and cardiovascular disease.
Always choose supplements with documented quality
It pays off to buy high-quality nutritional supplements, which the body can absorb and utilize, and you may even want to go the extra mile and choose products that are scientifically documented. Also, there is the possibility of purchasing high-dosed vitamin and mineral preparations and natural remedies. With such products, high doses are allowed, and they are manufactured under much stricter quality control and must have documentation for their safety and effect.
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Vitamin A |
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| RDA adults | 800 micrograms RE |
| RDA children | 400 micrograms RE |
| NNR adults | Women 700 RE Men 900 RE |
| NNR children | 2-5 years 350 RE 6-9 years 400 RE 10-13 years 600 RE |
| Important for | Eyes Mucosa Immune defense Skin, hair, and nails |
Measurement unit for vitamin A:
Vitamin A’s active compounds are retinol (from the animal kingdom) and beta-carotene (a vitamin A precursor from the plant kingdom). The total effect of vitamin A is measured as retinol equivalents (RE) according to the Nordic Nutrient Recommendations, the National Academy of Sciences, and the Food and Nutrition Board.
1 retinol equivalent (RE)
= 1 microgram of retinol
=12 micrograms of beta-carotene
=24 other provitamin A carotenoids
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| Vitamin B1 (thiamin) | |
| RDA adults | 1.1 mg |
| RDA children | 0.7 mg |
| NNR adults | Women 1.1 mg Men 1.4 mg |
| NNR children | 2-5 years 0.6 mg 6-9 years 0.9 mg 10-13 years - girls/boys 1.0/1.2 mg |
| Important for | Energy turnover Nervous system, brain Heart and cardiovascular system Muscles Digestion |
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| RDA adults | 1.4 mg |
| RDA children | 0.8 mg |
| NNR adults | Women 1.3 mg Men 1.7 mg |
| NNR children | 2-5 years 0.7 mg 6-9 years 1.1 mg 10-13 years – girls/boys 1.2/1.4 mg |
| Important for | Energy turnover Nervous system, brain Iron metabolism, blood Skin, lips, tongue |
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about Vitamin B2 (riboflavin) in the vitamin and mineral guide |
| Vitamin B3 (niacin) | |
| RDA adults | 16 mg |
| RDA children | 9 mg |
| NNR adults | Women 15 NE Men 18 NE |
| NNR children | 2-5 years 9 NE 6-9 years 12 NE 10-13 years – girls/boys 14/16 NE |
| Important for | Energy turnover Mental balance Cardiovascular system Vasodilating effect Skin and mucosa |
Measurement unit for vitamin B3 (niacin)
1 niacin equivalent (NE) = 1 mg niacin or 60 mg tryptophan
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about Vitamin Vitamin B3 (niacin) in the vitamin and mineral guide |
| Vitamin B5 (pantothenic acid) | |
| RDA adults | 6 mg |
| RDA children | 2 mg |
| NNR adults? |
According to the NNR, there is insufficient evidence for a recommendation. In the United States, 5 mg daily is the recommended daily amount but this may be insufficient. |
| NNR children? |
According to the NNR, there is insufficient evidence for a recommendation |
| Important for | Energy turnover Nervous system Digestion Steroid hormones (sex hormones and adrenal hormones) |
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about Vitamin Vitamin B5 (pantothenic acid) in the vitamin and mineral guide |
| Vitamin B6 (pyridoxin) | |
| RDA adults | 1.4 mg |
| RDA children | 0.8 mg |
| NNR adults | Women 1.2 mg Men 1.5 mg |
| NNR children | 2-5 years 0.7 mg 6-9 years 1.0 mg 10-13 years – girls/boys – 1.1/1.3 mg |
| Important for | Energy turnover and stress Nervous system and mood Hormone system Immune system Antioxidant |
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about Vitamin Vitamin B6 (pyridoxin) in the vitamin and mineral guide |
| Biotin (Vitamin B7, vitamin B8, vitamin H) | |
| RDA adults | 50 micrograms |
| RDA children | 8 micrograms |
| NNR adults? |
According to the NNR, there is insufficient evidence for a recommendation, as the human gut microflora also produces the vitamin. In the United States, the Food and Nutrition Board has set the recommendation at 30 micrograms daily. |
| NNR children? | According to the NNR, there is insufficient evidence for a recommendation, as the human gut microflora also produces the vitamin |
| Important for | Energy turnover Blood sugar Nervous system and mood Skin and hair Mucosa |
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about Vitamin Biotin (Vitamin B7, vitamin B8, vitamin H) in the vitamin and mineral guide |
| Folic acid (folate, folacin, vitamin B9) | |
| RDa adults | 200 micrograms |
| RDA children | 75 micrograms |
| NNR adults | Women 300 micrograms Women of childbearing age 400 micrograms Men 200 micrograms |
| NNR children | 2-5 years 80 micrograms 6-9 years 130 micrograms 10-13 years 200 micrograms |
| Important for | Pregnancy and growth Blood formation Energy levels and mood Works in synergy with vitamin B12 |
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about Folic acid (folate, folacin, vitamin B9) in the vitamin and mineral guide |
| RDA adults | 2.5 micrograms |
| RDA children | 1 microgram |
| NNR adults | Women 2 micrograms Men 2 micrograms |
| NNR children | 2-5 years 0.8 micrograms 6-9 years 1.3 micrograms 10-13 years 2.0 micrograms |
| Important for | Blood formation Energy levels Nervous system and cognitive skills Infant growth Immune system |
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about Vitamin B12 (cyanocobalamin) in the vitamin and mineral guide |
| Vitamin C (ascorbic acid) Antioxidant |
|
| RDA adults | 80 mg |
| RDA children | 40 mg |
| NNR adults | Women 75 mg Men 75 mg |
| NNR children | 2-5 years 30 mg 6-9 years 40 mg 10-13 years 50 mg |
| Important for | Immune defense Connective tissue/collagen Circulation and wound healing Iron uptake Stress threshold |
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about Vitamin C (ascorbic acid) in the vitamin and mineral guide |
| Vitamin D (calciferol) Sunlight is our primary source, but at our latitude, we are only able to produce vitamin D during the summer period. |
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| RDA adults | 5 micrograms |
| RDA children | 10 micrograms |
| NNR girls/women | 2-74 years 10 micrograms Over 75 years 20 micrograms |
| NNR boys/men | 2-74 years 10 micrograms Over 75 years 20 micrograms |
| Important for | Bones and teeth Immune defense and inflammation Muscles Cardiovascular system Brain and mood |
| The Danish Health Authority recommends a vitamin D supplement for the following people: |
Children aged 0-2 years Pregnant women Dark-skinned individuals People who are veiled during the summer period People who stay indoors Nursing home residents People older than 70 years |
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about Vitamin D (calciferol) in the vitamin and mineral guide |
| Vitamin E (tocoferol) Antioxidant |
|
| RDA adults | 12 mg |
| RDA children | 5 mg |
| NNR adults | Women 8 mg Men 10 mg |
| NNR children | 2-5 years 5 mg 6-9 years 6 mg 10-13 years – girls/boys - 7/8 mg |
| Important for | Cellular growth and cellular function Cardiovascular system Prevents clotting of blood (coagulation) Immune defense |
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about Vitamin E (tocoferol) in the vitamin and mineral guide |
| Vitamin K (menaquinones) Vitamin K1 is only found in green plants. Vitamin K2 is synthesized by our gut bacteria with help from, among other things, vitamin K1 |
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| RDA adults | 75 micrograms |
| RDA children | 30 micrograms |
| NNR adults | The amount equals 1 microgram per kilo of body weight |
| NNR children | The amount equals 1 microgram per kilo of body weight. Injections are given to neonates to prevent serious bleeding. |
| Important for | K1: Blood coagulation K2: Calcium metabolism Bones Cardiovascular system |
|
about Vitamin K (menaquinones) in the vitamin and mineral guide |
| RDA adults | 800 mg |
| RDA children | 600 mg |
| NNR adults | Women and men 800 mg |
| NNR children |
Children |
| Important for | Growth Bones and teeth Muscles and cramps Heart and blood pressure Works together with magnesium |
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| Chromium (Cr) | |
| RDA adults | 40 micrograms |
| RDA children | 11 micrograms |
| NNR adults | According to the NNR, there is insufficient evidence for a recommendation |
| NNR children | According to the NNR, there is insufficient evidence for a recommendation |
| Important for | Insulin and blood sugar Sugar cravings Weight management Nervous system Lipid levels in the blood Pregnancy and fetal growth |
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| Phosphorous (P) | |
| RDA adults | 700 mg |
| RDA children | 470 mg |
| NNR adults | Women and men 600 mg |
| NNR children | 2-5 years 70 mg 6-9 years 540 mg 10-13 years 700 mg |
| Important for | Energy turnover Bones and teeth Muscles Brain and nervous system |
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| RDA adults | 14 mg |
| RDA children | 8 mg |
| NNR adults | Women (of reproductive age) 15 mg Women (menopause) 9 mg Men 9 mg |
| NNR children | 2-5 years 8 mg 6-9 years 9 mg 10-13 years 11 mg |
| Important for | The hemoglobin of blood Oxygen transport to all cells Growth and vitality Immune defense Color skin, hair, and nails |
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| Iodine | |
| RDA adults | 150 micrograms |
| RDA children | 70 micrograms |
| NNR adults | Women and men 150 micrograms |
| NNR children | 2-5 years 90 micrograms 6-9 years 150 micrograms 10-13 years 120 micrograms |
| Important for | Thyroid gland/thyroid hormones Metabolism Growth Energy |
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| Potassium (K) | |
| RDA adults | 2,000 mg (= 2 grams) |
| RDA children | Not established |
| NNR adults | Women 3.1 grams Men 3.5 grams |
| NNR children | 2-5 years 1.8 grams 6-9 years 2 grams 10-13 years – girls/boys – 2.9/3.3 grams |
| Important for | Fluid balance Muscle and nerve function Heart rhythm and blood pressure Counteracts surplus acid Works together with sodium (salt) |
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| Copper (Cu) | |
| RDA adults | 1 mg |
| RDA children | 0.34 mg |
| NNR adults | Women and men 0.9 mg |
| NNR children | 2-5 years 0.4 mg 6-9 years 0.5 mg 10-13 years 0.7 mg |
| Important for | Pigmentation of skin and hair Immune defense Blood formation Stress hormones Nervous system |
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| Magnesium (Mg) | |
| RDA adults | 375 mg |
| RDA children | 85 mg |
| NNR adults | Women 280 mg Men 350 mg |
| NNR children | 2-5 years 120 mg 6-9 years 200 mg 10-13 years 280 mg |
| Important for | Bones Muscles and relaxation Digestion Fluid balance Blood pressure and heart Works together with calcium |
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| Manganese (Mn) Antioxidant |
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| RDA adults | 2 mg |
| RDA children | 1.2 mg |
| NNR adults | According to the NNR, there is insufficient evidence for a recommendation |
| NNR children | According to the NNR, there is insufficient evidence for a recommendation |
| Important for | Energy turnover Bones Connective tissue |
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| Molybdenum (Mo) | |
| RDA adults | 50 micrograms |
| RDA children | 17 micrograms |
| NNR adults | According to the NNR, there is insufficient evidence for a recommendation. The Food and Nutrition Board of the United States has set the RDA level as 45 micrograms. |
| NNR children | According to the NNR, there is insufficient evidence for a recommendation |
| Important for | The metabolism of sulfur-containing amino acids Uric acid metabolism Vitamin B12 |
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| Sodium (Na) as salt (NaCl) 1 gram of table salt (NaCl) is the same as 0.4 grams of sodium. 1 gram of sodium equals approx. 2.5 grams of table salt (NaCl). |
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| RDA adults | Not established |
| RDA children | Not established |
| NNR adults | Pure sodium 2.4 gram Salt (sodium chloride, NaCl) 6 grams |
| NNR children | Pure sodium 0,5 gram Salt (sodium chloride, NaCl) 3-4 grams |
| Important for | Electrolyte balance with sodium Fluid and salt balance Enhancing the secretion of gastric juice |
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| Selenium Antioxidant |
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| RDA adults | 55 micrograms |
| RDA children | 20 micrograms |
| NNR adults | Women 50 micrograms Men 60 micrograms |
| NNR children | 2-5 years 25 micrograms 6-9 years 30 micrograms 10-13 years 40 micrograms |
| Important for | Immune defense Cardiovascular system Thyroid gland Metabolism Sperm cells Hair and nails Cancer prevention as described in the NNR |
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| Sulfur (S) | |
| RI (RDA) adults | Not established It is assumed that we get sufficient amounts of sulfur from dietary protein with sulfur-containing amino acids (cysteine and methionine) |
| RI (RDA) children | Not established It is assumed that we get sufficient amounts of sulfur from dietary protein with sulfur-containing amino acids (cysteine and methionine) |
| NNR adults | Not mentioned in NNR |
| NNR children | Not mentioned in NNR |
| Important for | Amino acids, proteins, and enzymes Red blood cells Cellular oxygen metabolism Skin, hair, and nails Tendons, ligaments, and connective tissue Nervous system Detoxification |
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| Cobalt (Co) | |
| RI (RDA) adults | Not established |
| RI (ADT) children | Not established |
| NNR adults | Not mentioned in NNR |
| NNR children | Not mentioned in NNR |
| Important for | Vitamin B12 synthesis Folic acid synthesis Blood formation via folic acid and vitamin B12 |
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| Zinc (Z) Antioxidant |
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| RDA adults | 10 mg |
| RDA children | 5 mg |
| NNR adults | Women 7 mg Men 9 mg |
| NNR children | 2-5 years 6 mg 6-9 years 7 mg 10-13 years - girls/boys - 8/11 mg |
| Important for | Growth Fertility Skin, hair, nails, and bones Vision, hearing, taste, and appetite Mental balance |
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| Q10 (ubiquinone, ubiquinol) Antioxidant We synthesize our own Q10, but the endogenous production decreases with age. |
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| RDA adults | Not mentioned in the recommendations of the Danish Veterinary and Food Administration |
| RDA children | Not mentioned in the recommendations of the Danish Veterinary and Food Administration |
| NNR adults | Not mentioned in the Nordic Nutrient Recommendations |
| NNR children | Not mentioned in the Nordic Nutrient Recommendations |
| Important for | Energy turnover Heart Cardiovascular system Immune defense |
|
about Q10 (ubiquinone, ubiquinol) in the vitamin and mineral guide |
| Omega-3 Essential fatty acid |
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| RDA adults | Not mentioned in the recommendations of the Danish Veterinary and Food Administration, other than being recommended as an important part of the daily diet. |
| RDA children | Not mentioned in the recommendations of the Danish Veterinary and Food Administration, other than being recommended as an important part of the daily diet. |
| NNR adults and children older than 2 years of age |
Not mentioned in NNR The intake of both omega-3 and omega-6 should represent around 5-10% of the total energy supply. Omega-3 fatty acids should ideally account for at least 1%. At least 200 mg of pregnant and breastfeeding women’s omega-3 intake should be in the form of DHA. |
| NNR children 6-23 months |
Not mentioned in NNR The intake of both omega-3 and omega-6 should represent around 5-10% of the total energy supply. Omega-3 fatty acids should ideally account for at least 1%. |
| Important for | formation of cell membranes Brain function Nervous system The retina of the eye Heart and cardiovascular system Blood pressure Cholesterol and triglyceride levels Keeping the skin other soft tissues soft and supple Immune defense Inhibition of infection/inflammation Inhibition of cramps (including menstrual cramps) Normal development of the fetus’ brain |
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| Omega-6 Essential fatty acid |
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| RDA adults and children older than 2 years |
Not mentioned in the recommendations of the Danish Veterinary and Food Administration, other than being recommended as an important part of the daily diet. |
| RDA children 6-23 months |
Not mentioned in the recommendations of the Danish Veterinary and Food Administration, other than being recommended as an important part of the daily diet. |
| NNR adults and children older than 2 years of age |
Not mentioned in the Nordic Nutrient Recommendations. The intake of both omega-3 and omega-6 should represent around 5-10% of the total energy supply. |
| NNR children 6-23 months |
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| Important for | Formation of cell membranes Keeping skin and other soft tissues soft and supple Infection/inflammation Cholesterol Cramps Cardiovascular system |
|
about Omega-6 in the vitamin and mineral guide
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