Daily values by age

Official RDA values (recommended daily allowance) from the FDA for the four key nutrients. To understand "how much you need," without prescribing dosages.

These are reference RDA values — the minimum at which no deficiency occurs. Not individual recommendations.
Your actual needs depend on sex, weight, lifestyle, gut health, genetics, and existing conditions. Dosages for children, pregnant or breastfeeding women, and chronic conditions — only with a specialist (nutritionist, doctor, endocrinologist).

Magnesium

FDA RDA · per day

Age	Men	Women	Pregnant / breastfeeding
Children
1–3 years	80 mg	80 mg	—
4–8 years	130 mg	130 mg	—
9–13 years	240 mg	240 mg	—
Teens and adults
14–18 years	410 mg	360 mg	400 / 360 mg
19–30 years	400 mg	310 mg	350 / 310 mg
31–50 years	420 mg	320 mg	360 / 320 mg
51+ years	420 mg	320 mg	—

Per NAN serving 325 mg — 80% of the daily value for an adult woman

Vitamin D3

FDA RDA · per day

Age	Value	Pregnant / breastfeeding
Infants and children
0–12 months	10 mcg (400 IU)	—
1–13 years	15 mcg (600 IU)	—
Teens and adults
14–18 years	15 mcg (600 IU)	15 mcg (600 IU)
19–50 years	15 mcg (600 IU)	15 mcg (600 IU)
51–70 years	15 mcg (600 IU)	—
70+ years	20 mcg (800 IU)	—

Per NAN serving 55 mcg (2,200 IU) — 280% RDA. These doses are discussed as optimal in cases of deficiency (and most adults are D3-deficient).*

Vitamin K2

Adequate Intake (AI) · per day

Age	Men	Women	Note
1–3 years	30 mcg	30 mcg	Total vitamin K
4–8 years	55 mcg	55 mcg	Total vitamin K
9–13 years	60 mcg	60 mcg	Total vitamin K
14–18 years	75 mcg	75 mcg	Total vitamin K
19+ years	120 mcg	90 mcg	Total vitamin K

Per NAN serving 100 mcg K2 (MK-4) — a distinct form with direct tissue action, not to be confused with total K.

Vitamin C

FDA RDA · per day

Age	Men	Women	Pregnant / breastfeeding
Children
1–3 years	15 mg	15 mg	—
4–8 years	25 mg	25 mg	—
9–13 years	45 mg	45 mg	—
Teens and adults
14–18 years	75 mg	65 mg	80 / 115 mg
19+ years	90 mg	75 mg	85 / 120 mg

Per NAN capsule 500 mg in liposomal form. The RDA is set by the anti-scurvy minimum; the actual absorption of regular ascorbic acid is 10–30%, which is why the liposomal form helps it reach the cell.*

Omega-3 (ALA)

Adequate Intake · per day

Age	Men	Women	Pregnant / breastfeeding
1–3 years	0.7 g	0.7 g	—
4–8 years	0.9 g	0.9 g	—
9–13 years	1.2 g	1.0 g	—
14–18 years	1.6 g	1.1 g	1.4 / 1.3 g
19+ years	1.6 g	1.1 g	1.4 / 1.3 g

Per NAN capsule 1,000 mg of krill oil with 40 mg EPA + 20 mg DHA in phospholipid form. The FDA has not set a separate RDA for EPA/DHA — the value is only for ALA.

Data source: National Institutes of Health · Office of Dietary Supplements. RDA — recommended daily allowance, the minimum daily value to prevent deficiency in a healthy population.