Vitamin & Mineral RDA + Upper Limit Chart (Canada DRI Values)
Whether you're checking a multivitamin or planning a supplement routine, it helps to see the recommended amount and the safe upper limit for each nutrient side by side. The values below come from the Dietary Reference Intakes (DRIs) that Health Canada uses. They're general adult references — your personal needs depend on age, sex, pregnancy and health conditions.
Vitamins — adult RDA/AI and Upper Limit
| Vitamin | Adult RDA/AI | Upper Limit (UL) |
|---|---|---|
| Vitamin A | 900 mcg (men) / 700 mcg (women) | 3,000 mcg |
| Vitamin C | 90 mg (men) / 75 mg (women) | 2,000 mg |
| Vitamin D | 600 IU (15 mcg); 800 IU if 71+ | 4,000 IU (100 mcg) |
| Vitamin E | 15 mg | 1,000 mg (supplemental) |
| Vitamin K | 120 mcg (men) / 90 mcg (women)* | Not established |
| Thiamin (B1) | 1.2 mg / 1.1 mg | Not established |
| Riboflavin (B2) | 1.3 mg / 1.1 mg | Not established |
| Niacin (B3) | 16 mg / 14 mg | 35 mg (supplemental) |
| Vitamin B6 | 1.3–1.7 mg | 100 mg |
| Folate | 400 mcg DFE | 1,000 mcg (folic acid) |
| Vitamin B12 | 2.4 mcg | Not established |
| Biotin | 30 mcg* | Not established |
| Pantothenic acid (B5) | 5 mg* | Not established |
*Adequate Intake (AI) where an RDA has not been set.
Minerals — adult RDA/AI and Upper Limit
| Mineral | Adult RDA/AI | Upper Limit (UL) |
|---|---|---|
| Calcium | 1,000–1,200 mg | 2,500 mg (2,000 mg if 51+) |
| Iron | 8 mg (men) / 18 mg (women 19–50) | 45 mg |
| Magnesium | 400–420 mg / 310–320 mg | 350 mg (supplemental) |
| Zinc | 11 mg / 8 mg | 40 mg |
| Selenium | 55 mcg | 400 mcg |
| Iodine | 150 mcg | 1,100 mcg |
| Copper | 900 mcg | 10,000 mcg |
| Manganese | 2.3 mg / 1.8 mg* | 11 mg |
| Potassium | 3,400 mg / 2,600 mg* | Not established |
| Phosphorus | 700 mg | 4,000 mg |
Pair this with our guide to supplement dosage limits in Canada and the how to read a supplement label reference to put the numbers into practice.
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More Canadian supplement references
- Are Supplements Legal in Canada? (NPN Guide)
- Supplement Dosage Limits in Canada
- How to Read a Supplement Label in Canada
Frequently asked questions
What is an RDA?
The Recommended Dietary Allowance (RDA) is the average daily intake that meets the needs of nearly all (97–98%) healthy people in a life-stage and sex group. Where evidence is limited, an Adequate Intake (AI) is used instead.
Are these values official for Canada?
Yes — Canada and the United States share the Dietary Reference Intakes (DRIs), developed by expert panels and used by Health Canada. The values below are adult reference amounts; needs differ by age, sex, pregnancy and health status.
What's the difference between RDA and the Upper Limit?
The RDA is the target intake for good nutrition; the Tolerable Upper Intake Level (UL) is the safety ceiling. Most people aim to sit comfortably between the two.
Do I need a supplement if I hit the RDA from food?
Not necessarily. If your diet already meets the RDA for a nutrient, supplementing may add little. Supplements are most useful for gaps. Talk to a healthcare practitioner about your individual needs.
CanadianVit (2026). Vitamin & Mineral RDA + Upper Limit Chart (Canada). https://canadianvit.com/pages/vitamin-mineral-rda-chart-canada
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This article is general information only and is not medical advice. These statements have not been evaluated by Health Canada. Supplements are not intended to diagnose, treat, cure or prevent any disease. Always read the label and consult a healthcare practitioner before taking any supplement.