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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.
The recommended dietary allowance for iron is dependent on your age and your gender. For men that are 19-50 years old, 8 milligrams per day is the requirement. For women that are 19-50 years old, the requirement is 18 milligrams per day due to the loss of blood, as well as iron, through monthly menses.