RDAs for non-pregnant, pregnant and lactating women

Here are the Recommended Dietary Allowances (RDAs) of some nutrients for nonpregnant, pregnant, and nursing women between the ages of 25 and 50.

Non-Pregnant Pregnant Nursing (to 6 mos.)
Calories 2000 2300 2500
Protein (g) 44 60 65
Vitamin A (mcg R.E.) 800 800 1300
Vitamin D (mcg) 5 10 10
Vitamin C (mg) 60 70 95
Thiamin (mg) 1.1 1.5 1.6
Riboflavin (mg) 1.3 1.6 1.8
Niacin (mg N.E.) 15 17 20
Vitamin B6 (mg) 1.6 2.2 2.1
Calcium (mg) 800 1200 1200
Iron (mg) 15 30 15
Folate (mcg) 180 400 280
Zinc (mg) 12 15 19
Vitamin B12 (mcg) 2.0 2.2 2.6


  • sarah walston says:

    Beth, I’m sure you know this – but the RDA is not really the “healthy” amount. I was listening to a cd on health and the author was saying that the RDA is what the government came up with after studying the blood samples of cancer patients. They (gov’t) determined that these RDA levels were the LEAST amount of nutrients your body needed every day to stay cancer free – or as the speaker on the CD said – you are one step above a cancer patient. So the speaker said to go off the Optimal Daily Allowance chart – which is something nutritionalist came up with after doing all the research and finding how much of what nutrients we need for optimal health.
    I also heard, on the news, that an old disease is affecting breast-fed infants again. It has to do with the child not getting enough Vitamin D and that the researchers have found that breastmilk is sorely deficient in Vit. D. I can’t recall all the information – but it was a disease that basically disappeared 30 yrs ago, but it is back and on the rise again today. So the Dr said if a woman “insisted” on breastfeeding (vs. giving the baby formula!!) then the mother and baby needed to supplement their diet with Vit. D. Especially newborn infants.
    I just thought it was interesting.

  • sarah says:

    I have a hard time believing that breast milk is lacking in anything unless the moms diet is just twinkies and ho hos and coke. Probably we just need to go outside more, at least thats what Dr. Mercola thinks.
    I enjoyed reading about the difference between RDA and ODA, cool thoughts.

  • sarah says:

    curiosity abounds now that we are home and sort of “waiting” to see if chicken pox appear. truly a weird and perplexing feeling.