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Recommended Daily Allowances. Adult men and women, including pregnant or nursing women, should consume 15 micrograms of vitamin D daily, according to the Institute of Medicine's Food and Nutrition Board. Vitamin D intake can also be measured in International Units; by this measure, adults require 600 International Units daily. Seniors over 70 years of age have a higher RDA -- 800 International Units, or 20 micrograms, of vitamin D each day.
The more sexually active a male, the more zinc that is required, as semen has the highest levels of zinc in the body. Zinc Recommendations. An average adult woman should consume about 7 milligrams of zinc daily, while an average male should be consuming 9.5 milligrams daily.