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| Trace element | Recommended daily intake (RDI) | Recommended dietary allowance (RDA) | Tolerable upper intake level (UL) | Dietary sources |
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| Copper | 2000 μg | Children 1 to 3 years old: 340 mcg/day; 4 to 8 years old: 440 mcg/day; 9 to 13 years old: 700 mcg/day; 14 to 18 years old: 890 mcg/day
Men and women aged 19 years and older: 900 mcg/day
Pregnancy: 1000 mcg/day
Lactation: 1300 mcg/day | Children 1 to 3 years old: 1 mg/day; 4 to 8 years old: 3 mg/day; 9 to 13 years old: 5 mg/day; 14 to 18 years old: 8 mg/day
Adults 19 years old and above (including lactation): 10 mg/day
Pregnancy: 8 mg/day | Oysters, other shell fish, whole grains, beans, nuts, potatoes, organ meats (kidney, liver), dark leafy greens, dried fruits, and yeast |
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| Iron | 18 mg | Children 1 to 3 years old: 7 mg/day; 4 to 8 years old: 10 mg/day; 9 to 13 years old: 8 mg/day
Boys 14 to 18 years old:
11 mg/day
Girls 14 to 18 years old: 15 mg/day
Adults: 8 mg/day for men aged 19 and older and women aged 51 and older
Women 19 to 50 years old: 18 mg/day
Pregnant women: 27 mg/day
Lactating mothers: 10 mg/day | Infants and children from birth to the age of 13: 40 mg/day
Children aged 14 and adults (including pregnancy and lactation): 45 mg/day | Haem iron: liver, meat, poultry, and fish
Nonhaem iron: cereals, green leafy vegetables, legumes, nuts, oilseeds, jaggery, and dried fruits |
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| Zinc | 15 mg | Infants and children 7 months old to 3 years old: 3 mg/day; 4 to 8 years old: 5 mg/day; 9 to 13 years old: 8 mg/day
Girls 14 to 18 years old: 9 mg/day
Boys and men aged 14 and older: 11 mg/day
Women 19 years old and above: 8 mg/day
Pregnant women: 11 mg/day
Lactating women: 12 mg/day | Infants: 4-5 mg/day
Children 1 to 3 years old: 7 mg/day; 4 to 8 years old: 12 mg/day; 9 to 13 years old: 23 mg/day; 14 to 18 years old: 34 mg/day
Adults 19 years old and above (including pregnancy and lactation): 40 mg/day | Animal food: meat, milk, and fish
Bioavailability of zinc in vegetable food is low |
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| Cobalt | 6 μg | Infants: 0.5 mcg
Children 1–3 years old: 0.9 mcg; 4–8 years old: 1.2 mcg; 9–13 years old: 1.8 mcg
Older children and adults: 2.4 mcg
Pregnant women: 2.6 mcg
Lactating mothers: 2.8 mcg | Not known | Fish, nuts, green leafy vegetables (broccoli, spinach), cereals, and oats |
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| Chromium | 120 μg | Children 1 to 3 years old: 11 mcg; 4 to 8 years old: 15 mcg
Boys 9 to 13 years old: 25 mcg
Men 14 to 50 years old: 35 mcg
Men 51 years old and above: 30 mcg
Girls 9 to 13 years old: 21 mcg; 14 to 18 years old: 24 mcg
Women 19 to 50 years old: 25 mcg; 51 years old and above: 20 mcg
Pregnant women: 30 mcg
Lactating women: 45 mcg | Doses larger than 200 mcg are toxic | Best sources: processed meats, whole grains, and spices |
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| Molybdenum | 75 μg | Children 1 to 3 years old: 17 mcg/day; 4 to 8 years old: 22 mcg/day; 9 to 13 years old: 34 mcg/day; 14 to 18 years old: 43 mcg/day
Men and women aged 19 years and above: 45 mcg/day
Pregnancy and lactation: 50 mcg/day | Children: 300–600 mcg/day
Adults (including pregnancy and lactation): 1100–2000 mcg/day | Animal food: liver; vegetables: lentils, dried peas, kidney beans, soybeans, oats, and barley |
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| Selenium | 70 μg | Children 1–3 years old: 20 micrograms/day
Children 4–8 years old: 30 micrograms/day
Children 9–13 years old: 40 micrograms/day
Adults and children 14 years old and above: 55 micrograms/day
Pregnant women: 60 micrograms/day
Breastfeeding women: 70 micrograms/day | The safe upper limit for selenium is 400 micrograms a day in adults | Liver, kidney, seafood, muscle meat, cereal, cereal products, dairy products, fruits, and vegetables |
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| Iodine | 150 μg | Children 1 to 8 years old: 90 mcg/day; 9 to 13 years old: 120 mcg/day
Children aged 14 and adults: 150 mcg/day
Pregnant women: 209 mcg/day
Lactating mothers: 290 mcg/day | Children 1 to 3 years old: 200 mcg/day; 4 to 8 years old: 300 mcg/day; 9 to 13 years old: 600 mcg/day; 14 to 18 years old: 900 mcg/day
Adults above the age of 19 including pregnant and breastfeeding women: 1100 mcg/day | Best sources: seafoods (sea fish and sea salt) and cod liver oil
Small amounts: milk, vegetables, and cereals |
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| Fluorine | In drinking water: 0.5 to 0.8 mg | Children 1 through 3 years old: 0.7 mg; 4 to 8 years old: 1 mg; 9 to 13 years old: 2 mg; 14 to 18 years old: 3 mg
Men 19 years old and above: 4 mg
Women 14 years old and above (including pregnant or breastfeeding women): 3 mg | 0.7–9 mg for infants
1.3 mg for children 1 to 3 years of age
2.2 mg for children 4 to 8 years of age
10 mg for children above 8 years old, adults, and pregnant and breastfeeding women | Drinking water, foods (sea fish and cheese), and tea |
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