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The National Academy of Medicineâs recommended daily allowance (RDA) for zinc is 11 mg for adult men need 8 mg for adult women. For pregnant women, the NAM recommends intakes in the range of 11 to 12 mg.
How much iron do I need? The amount of iron you need is: 8.7mg a day for men over 18; 14.8mg a day for women aged 19-50 years; 8.7mg a day for women over 50; You should be able to get all the iron you need from your daily diet. Women who lose a lot of blood during their monthly period (heavy periods) are at higher risk of iron deficiency anaemia and may need to take iron supplements.