{
  "source": "Health Canada Dietary Reference Intakes (vitamins & elements)",
  "note": "Values come from Health Canada DRI tables. rda_type denotes whether the value is an RDA or an AI as published.",
  "nutrients": {
    "vitamin_a": {
      "unit": "µg/day (RAE)",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 400, "ul": 600 },
        { "age_range": "7-12 mo", "sex": "infant", "value": 500, "ul": 600 },
        { "age_range": "1-3 y", "sex": "both", "value": 300, "ul": 600 },
        { "age_range": "4-8 y", "sex": "both", "value": 400, "ul": 900 },
        { "age_range": "9-13 y", "sex": "male", "value": 600, "ul": 1700 },
        { "age_range": "9-13 y", "sex": "female", "value": 600, "ul": 1700 },
        { "age_range": "14-18 y", "sex": "male", "value": 900, "ul": 2800 },
        { "age_range": "14-18 y", "sex": "female", "value": 700, "ul": 2800 },
        { "age_range": "19-30 y", "sex": "male", "value": 900, "ul": 3000 },
        { "age_range": "19-30 y", "sex": "female", "value": 700, "ul": 3000 },
        { "age_range": "31-50 y", "sex": "male", "value": 900, "ul": 3000 },
        { "age_range": "31-50 y", "sex": "female", "value": 700, "ul": 3000 },
        { "age_range": "51-70 y", "sex": "male", "value": 900, "ul": 3000 },
        { "age_range": "51-70 y", "sex": "female", "value": 700, "ul": 3000 },
        { "age_range": ">70 y", "sex": "male", "value": 900, "ul": 3000 },
        { "age_range": ">70 y", "sex": "female", "value": 700, "ul": 3000 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 750,
          "ul": 2800
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 770,
          "ul": 3000
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 1200,
          "ul": 2800
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 1300,
          "ul": 3000
        }
      ]
    },
    "vitamin_c": {
      "unit": "mg/day",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 40, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 50, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 15, "ul": 400 },
        { "age_range": "4-8 y", "sex": "both", "value": 25, "ul": 650 },
        { "age_range": "9-13 y", "sex": "male", "value": 45, "ul": 1200 },
        { "age_range": "9-13 y", "sex": "female", "value": 45, "ul": 1200 },
        { "age_range": "14-18 y", "sex": "male", "value": 75, "ul": 1800 },
        { "age_range": "14-18 y", "sex": "female", "value": 65, "ul": 1800 },
        { "age_range": "19-30 y", "sex": "male", "value": 75, "ul": 1800 },
        { "age_range": "19-30 y", "sex": "female", "value": 90, "ul": 2000 },
        { "age_range": "31-50 y", "sex": "male", "value": 75, "ul": 2000 },
        { "age_range": "31-50 y", "sex": "female", "value": 75, "ul": 2000 },
        { "age_range": "51-70 y", "sex": "both", "value": 75, "ul": 2000 },
        { "age_range": ">70 y", "sex": "both", "value": 75, "ul": 2000 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 80,
          "ul": 1800
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 85,
          "ul": 2000
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 115,
          "ul": 1800
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 120,
          "ul": 2000
        }
      ]
    },
    "vitamin_d": {
      "unit": "µg/day",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 10, "ul": 25 },
        { "age_range": "7-12 mo", "sex": "infant", "value": 15, "ul": 25 },
        { "age_range": "1-3 y", "sex": "both", "value": 15, "ul": 50 },
        { "age_range": "4-8 y", "sex": "both", "value": 15, "ul": 50 },
        { "age_range": "9-13 y", "sex": "both", "value": 15, "ul": 100 },
        { "age_range": "14-18 y", "sex": "both", "value": 15, "ul": 100 },
        { "age_range": "19-30 y", "sex": "both", "value": 15, "ul": 100 },
        { "age_range": "31-50 y", "sex": "both", "value": 15, "ul": 100 },
        { "age_range": "51-70 y", "sex": "both", "value": 20, "ul": 100 },
        { "age_range": ">70 y", "sex": "both", "value": 20, "ul": 100 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 15,
          "ul": 100
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 15,
          "ul": 100
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 15,
          "ul": 100
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 15,
          "ul": 100
        }
      ]
    },
    "vitamin_e": {
      "unit": "mg/day (alpha-tocopherol)",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 4, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 5, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 6, "ul": 200 },
        { "age_range": "4-8 y", "sex": "both", "value": 7, "ul": 300 },
        { "age_range": "9-13 y", "sex": "both", "value": 11, "ul": 600 },
        { "age_range": "14-18 y", "sex": "both", "value": 15, "ul": 800 },
        { "age_range": "19-30 y", "sex": "both", "value": 15, "ul": 800 },
        { "age_range": "31-50 y", "sex": "both", "value": 15, "ul": 800 },
        { "age_range": "51-70 y", "sex": "both", "value": 15, "ul": 800 },
        { "age_range": ">70 y", "sex": "both", "value": 15, "ul": 800 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 19,
          "ul": 800
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 19,
          "ul": 800
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 19,
          "ul": 800
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 19,
          "ul": 800
        }
      ]
    },
    "vitamin_k": {
      "unit": "µg/day",
      "rda_type": "AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 2, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 2.5, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 30, "ul": null },
        { "age_range": "4-8 y", "sex": "both", "value": 55, "ul": null },
        { "age_range": "9-13 y", "sex": "both", "value": 60, "ul": null },
        { "age_range": "14-18 y", "sex": "male", "value": 75, "ul": null },
        { "age_range": "14-18 y", "sex": "female", "value": 75, "ul": null },
        { "age_range": "19-30 y", "sex": "male", "value": 75, "ul": null },
        { "age_range": "19-30 y", "sex": "female", "value": 75, "ul": null },
        { "age_range": "31-50 y", "sex": "male", "value": 75, "ul": null },
        { "age_range": "31-50 y", "sex": "female", "value": 75, "ul": null },
        { "age_range": "51-70 y", "sex": "male", "value": 75, "ul": null },
        { "age_range": "51-70 y", "sex": "female", "value": 75, "ul": null },
        { "age_range": ">70 y", "sex": "male", "value": 75, "ul": null },
        { "age_range": ">70 y", "sex": "female", "value": 75, "ul": null },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 75,
          "ul": null
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 75,
          "ul": null
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 75,
          "ul": null
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 75,
          "ul": null
        }
      ]
    },
    "vitamin_b1": {
      "unit": "mg/day",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 0.2, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 0.3, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 0.5, "ul": null },
        { "age_range": "4-8 y", "sex": "both", "value": 0.6, "ul": null },
        { "age_range": "9-13 y", "sex": "male", "value": 0.9, "ul": null },
        { "age_range": "9-13 y", "sex": "female", "value": 0.9, "ul": null },
        { "age_range": "14-18 y", "sex": "male", "value": 1.2, "ul": null },
        { "age_range": "14-18 y", "sex": "female", "value": 1.0, "ul": null },
        { "age_range": "19-30 y", "sex": "male", "value": 1.2, "ul": null },
        { "age_range": "19-30 y", "sex": "female", "value": 1.1, "ul": null },
        { "age_range": "31-50 y", "sex": "male", "value": 1.2, "ul": null },
        { "age_range": "31-50 y", "sex": "female", "value": 1.1, "ul": null },
        { "age_range": "51-70 y", "sex": "male", "value": 1.2, "ul": null },
        { "age_range": "51-70 y", "sex": "female", "value": 1.1, "ul": null },
        { "age_range": ">70 y", "sex": "male", "value": 1.2, "ul": null },
        { "age_range": ">70 y", "sex": "female", "value": 1.1, "ul": null },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 1.4,
          "ul": null
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 1.4,
          "ul": null
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 1.5,
          "ul": null
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 1.5,
          "ul": null
        }
      ]
    },
    "vitamin_b2": {
      "unit": "mg/day",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 0.3, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 0.4, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 0.5, "ul": null },
        { "age_range": "4-8 y", "sex": "both", "value": 0.6, "ul": null },
        { "age_range": "9-13 y", "sex": "male", "value": 0.9, "ul": null },
        { "age_range": "9-13 y", "sex": "female", "value": 0.9, "ul": null },
        { "age_range": "14-18 y", "sex": "male", "value": 1.3, "ul": null },
        { "age_range": "14-18 y", "sex": "female", "value": 1.0, "ul": null },
        { "age_range": "19-30 y", "sex": "male", "value": 1.3, "ul": null },
        { "age_range": "19-30 y", "sex": "female", "value": 1.1, "ul": null },
        { "age_range": "31-50 y", "sex": "male", "value": 1.3, "ul": null },
        { "age_range": "31-50 y", "sex": "female", "value": 1.1, "ul": null },
        { "age_range": "51-70 y", "sex": "male", "value": 1.3, "ul": null },
        { "age_range": "51-70 y", "sex": "female", "value": 1.1, "ul": null },
        { "age_range": ">70 y", "sex": "male", "value": 1.3, "ul": null },
        { "age_range": ">70 y", "sex": "female", "value": 1.1, "ul": null },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 1.4,
          "ul": null
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 1.4,
          "ul": null
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 1.6,
          "ul": null
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 1.6,
          "ul": null
        }
      ]
    },
    "vitamin_b3": {
      "unit": "mg/day (niacin equivalents, NE)",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 2, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 4, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 6, "ul": 10 },
        { "age_range": "4-8 y", "sex": "both", "value": 8, "ul": 15 },
        { "age_range": "9-13 y", "sex": "both", "value": 12, "ul": 20 },
        { "age_range": "14-18 y", "sex": "male", "value": 16, "ul": 30 },
        { "age_range": "14-18 y", "sex": "female", "value": 14, "ul": 30 },
        { "age_range": "19-30 y", "sex": "male", "value": 16, "ul": 35 },
        { "age_range": "19-30 y", "sex": "female", "value": 14, "ul": 35 },
        { "age_range": "31-50 y", "sex": "male", "value": 16, "ul": 35 },
        { "age_range": "31-50 y", "sex": "female", "value": 14, "ul": 35 },
        { "age_range": "51-70 y", "sex": "male", "value": 16, "ul": 35 },
        { "age_range": "51-70 y", "sex": "female", "value": 14, "ul": 35 },
        { "age_range": ">70 y", "sex": "male", "value": 16, "ul": 35 },
        { "age_range": ">70 y", "sex": "female", "value": 14, "ul": 35 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 18,
          "ul": 35
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 18,
          "ul": 35
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 17,
          "ul": 35
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 17,
          "ul": 35
        }
      ]
    },
    "vitamin_b5": {
      "unit": "mg/day",
      "rda_type": "AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 1.7, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 1.8, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 2.0, "ul": null },
        { "age_range": "4-8 y", "sex": "both", "value": 3.0, "ul": null },
        { "age_range": "9-13 y", "sex": "both", "value": 4.0, "ul": null },
        { "age_range": "14-18 y", "sex": "both", "value": 5.0, "ul": null },
        { "age_range": "19-30 y", "sex": "both", "value": 5.0, "ul": null },
        { "age_range": "31-50 y", "sex": "both", "value": 5.0, "ul": null },
        { "age_range": "51-70 y", "sex": "both", "value": 5.0, "ul": null },
        { "age_range": ">70 y", "sex": "both", "value": 5.0, "ul": null },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 6.0,
          "ul": null
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 6.0,
          "ul": null
        },
        {
          "age_range": "pregnancy 31-50 y",
          "sex": "female",
          "value": 6.0,
          "ul": null
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 7.0,
          "ul": null
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 7.0,
          "ul": null
        },
        {
          "age_range": "lactation 31-50 y",
          "sex": "female",
          "value": 7.0,
          "ul": null
        }
      ]
    },
    "vitamin_b6": {
      "unit": "mg/day",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 0.1, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 0.3, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 0.5, "ul": 30 },
        { "age_range": "4-8 y", "sex": "both", "value": 0.6, "ul": 40 },
        { "age_range": "9-13 y", "sex": "both", "value": 1.0, "ul": 60 },
        { "age_range": "14-18 y", "sex": "male", "value": 1.3, "ul": 80 },
        { "age_range": "14-18 y", "sex": "female", "value": 1.2, "ul": 80 },
        { "age_range": "19-50 y", "sex": "male", "value": 1.3, "ul": 100 },
        { "age_range": "19-50 y", "sex": "female", "value": 1.3, "ul": 100 },
        { "age_range": "51-70 y", "sex": "male", "value": 1.7, "ul": 100 },
        { "age_range": "51-70 y", "sex": "female", "value": 1.5, "ul": 100 },
        { "age_range": ">70 y", "sex": "male", "value": 1.7, "ul": 100 },
        { "age_range": ">70 y", "sex": "female", "value": 1.5, "ul": 100 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 1.9,
          "ul": 80
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 1.9,
          "ul": 80
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 2.0,
          "ul": 100
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 2.0,
          "ul": 100
        }
      ]
    },
    "vitamin_b12": {
      "unit": "µg/day",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 0.4, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 0.5, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 0.9, "ul": null },
        { "age_range": "4-8 y", "sex": "both", "value": 1.2, "ul": null },
        { "age_range": "9-13 y", "sex": "both", "value": 1.8, "ul": null },
        { "age_range": "14-18 y", "sex": "both", "value": 2.4, "ul": null },
        { "age_range": "19-30 y", "sex": "both", "value": 2.4, "ul": null },
        { "age_range": "31-50 y", "sex": "both", "value": 2.4, "ul": null },
        { "age_range": "51-70 y", "sex": "both", "value": 2.4, "ul": null },
        { "age_range": ">70 y", "sex": "both", "value": 2.4, "ul": null },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 2.6,
          "ul": null
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 2.6,
          "ul": null
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 2.8,
          "ul": null
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 2.8,
          "ul": null
        }
      ]
    },
    "iron": {
      "unit": "mg/day",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 0.27, "ul": 40 },
        { "age_range": "7-12 mo", "sex": "infant", "value": 11, "ul": 40 },
        { "age_range": "1-3 y", "sex": "both", "value": 7, "ul": 40 },
        { "age_range": "4-8 y", "sex": "both", "value": 10, "ul": 40 },
        { "age_range": "9-13 y", "sex": "male", "value": 8, "ul": 45 },
        { "age_range": "9-13 y", "sex": "female", "value": 8, "ul": 45 },
        { "age_range": "14-18 y", "sex": "male", "value": 11, "ul": 45 },
        { "age_range": "14-18 y", "sex": "female", "value": 15, "ul": 45 },
        { "age_range": "19-30 y", "sex": "male", "value": 8, "ul": 45 },
        { "age_range": "19-30 y", "sex": "female", "value": 18, "ul": 45 },
        { "age_range": "31-50 y", "sex": "male", "value": 8, "ul": 45 },
        { "age_range": "31-50 y", "sex": "female", "value": 18, "ul": 45 },
        { "age_range": "51-70 y", "sex": "male", "value": 8, "ul": 45 },
        { "age_range": "51-70 y", "sex": "female", "value": 8, "ul": 45 },
        { "age_range": ">70 y", "sex": "male", "value": 8, "ul": 45 },
        { "age_range": ">70 y", "sex": "female", "value": 8, "ul": 45 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 27,
          "ul": 45
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 27,
          "ul": 45
        },
        {
          "age_range": "pregnancy 31-50 y",
          "sex": "female",
          "value": 27,
          "ul": 45
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 10,
          "ul": 45
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 9,
          "ul": 45
        },
        {
          "age_range": "lactation 31-50 y",
          "sex": "female",
          "value": 9,
          "ul": 45
        }
      ]
    },
    "magnesium": {
      "unit": "mg/day",
      "rda_type": "RDA/AI",
      "note": "UL represents intake from pharmacological agents only, not food or water.",
      "life_stages": [
        {
          "age_range": "0-6 mo",
          "sex": "infant",
          "value": 30,
          "rda_type": "AI",
          "ul": 40
        },
        {
          "age_range": "7-12 mo",
          "sex": "infant",
          "value": 75,
          "rda_type": "AI",
          "ul": 40
        },
        {
          "age_range": "1-3 y",
          "sex": "both",
          "value": 80,
          "rda_type": "RDA",
          "ul": 65
        },
        {
          "age_range": "4-8 y",
          "sex": "both",
          "value": 130,
          "rda_type": "RDA",
          "ul": 110
        },
        {
          "age_range": "9-13 y",
          "sex": "male",
          "value": 240,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "9-13 y",
          "sex": "female",
          "value": 240,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "14-18 y",
          "sex": "male",
          "value": 410,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "14-18 y",
          "sex": "female",
          "value": 360,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "19-30 y",
          "sex": "male",
          "value": 400,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "19-30 y",
          "sex": "female",
          "value": 310,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "31-50 y",
          "sex": "male",
          "value": 420,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "31-50 y",
          "sex": "female",
          "value": 320,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "51-70 y",
          "sex": "male",
          "value": 420,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "51-70 y",
          "sex": "female",
          "value": 320,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": ">70 y",
          "sex": "male",
          "value": 420,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": ">70 y",
          "sex": "female",
          "value": 320,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 400,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 350,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "pregnancy 31-50 y",
          "sex": "female",
          "value": 360,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 360,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 320,
          "rda_type": "RDA",
          "ul": 350
        },
        {
          "age_range": "lactation 31-50 y",
          "sex": "female",
          "value": 320,
          "rda_type": "RDA",
          "ul": 350
        }
      ]
    },
    "zinc": {
      "unit": "mg/day",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 2, "ul": 4 },
        { "age_range": "7-12 mo", "sex": "infant", "value": 3, "ul": 5 },
        { "age_range": "1-3 y", "sex": "both", "value": 3, "ul": 7 },
        { "age_range": "4-8 y", "sex": "both", "value": 5, "ul": 12 },
        { "age_range": "9-13 y", "sex": "male", "value": 8, "ul": 23 },
        { "age_range": "9-13 y", "sex": "female", "value": 8, "ul": 23 },
        { "age_range": "14-18 y", "sex": "male", "value": 11, "ul": 34 },
        { "age_range": "14-18 y", "sex": "female", "value": 9, "ul": 34 },
        { "age_range": "19-30 y", "sex": "male", "value": 11, "ul": 40 },
        { "age_range": "19-30 y", "sex": "female", "value": 8, "ul": 40 },
        { "age_range": "31-50 y", "sex": "male", "value": 11, "ul": 40 },
        { "age_range": "31-50 y", "sex": "female", "value": 8, "ul": 40 },
        { "age_range": "51-70 y", "sex": "male", "value": 11, "ul": 40 },
        { "age_range": "51-70 y", "sex": "female", "value": 8, "ul": 40 },
        { "age_range": ">70 y", "sex": "male", "value": 11, "ul": 40 },
        { "age_range": ">70 y", "sex": "female", "value": 8, "ul": 40 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 12,
          "ul": 40
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 11,
          "ul": 40
        },
        {
          "age_range": "pregnancy 31-50 y",
          "sex": "female",
          "value": 11,
          "ul": 40
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 13,
          "ul": 40
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 12,
          "ul": 40
        },
        {
          "age_range": "lactation 31-50 y",
          "sex": "female",
          "value": 12,
          "ul": 40
        }
      ]
    },
    "creatine": {
      "unit": "g/day",
      "rda_type": "Recommended Dosage",
      "note": "Creatine monohydrate supplementation typically involves a loading phase of 20-25 g/day divided into 4-5 g doses for 5-7 days, followed by a maintenance dose of 3-5 g/day. The UL is not a strict daily maximum but based on safe dosages studied for various durations.",
      "life_stages": [
        {
          "age_range": "adult",
          "sex": "both",
          "value_min": 3,
          "value_max": 5,
          "description": "Maintenance dose (typical daily intake)"
        },
        {
          "age_range": "adult",
          "sex": "both",
          "value": 20,
          "description": "Loading phase daily dose (divided into 4-5 g servings for 5-7 days)"
        }
      ],
      "ul": {
        "value": 25,
        "unit": "g/day",
        "duration": "up to 14 days",
        "note": "Doses up to 25 g/day for up to 14 days have been safely used. Long-term doses of 3-5 g/day are considered safe."
      }
    },
    "manganese": {
      "unit": "mg/day",
      "rda_type": "AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 0.003, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 0.6, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 1.2, "ul": 2 },
        { "age_range": "4-8 y", "sex": "both", "value": 1.5, "ul": 3 },
        { "age_range": "9-13 y", "sex": "male", "value": 1.9, "ul": 6 },
        { "age_range": "9-13 y", "sex": "female", "value": 1.6, "ul": 6 },
        { "age_range": "14-18 y", "sex": "male", "value": 2.2, "ul": 9 },
        { "age_range": "14-18 y", "sex": "female", "value": 1.6, "ul": 9 },
        { "age_range": "19-30 y", "sex": "male", "value": 2.3, "ul": 11 },
        { "age_range": "19-30 y", "sex": "female", "value": 1.8, "ul": 11 },
        { "age_range": "31-50 y", "sex": "male", "value": 2.3, "ul": 11 },
        { "age_range": "31-50 y", "sex": "female", "value": 1.8, "ul": 11 },
        { "age_range": "51-70 y", "sex": "male", "value": 2.3, "ul": 11 },
        { "age_range": "51-70 y", "sex": "female", "value": 1.8, "ul": 11 },
        { "age_range": ">70 y", "sex": "male", "value": 2.3, "ul": 11 },
        { "age_range": ">70 y", "sex": "female", "value": 1.8, "ul": 11 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 1.9,
          "ul": 11
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 1.8,
          "ul": 11
        },
        {
          "age_range": "pregnancy 31-50 y",
          "sex": "female",
          "value": 1.8,
          "ul": 11
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 2.6,
          "ul": 11
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 2.3,
          "ul": 11
        },
        {
          "age_range": "lactation 31-50 y",
          "sex": "female",
          "value": 2.3,
          "ul": 11
        }
      ]
    },
    "folate_dfe": {
      "unit": "µg/day (DFE)",
      "rda_type": "RDA/AI",
      "life_stages": [
        { "age_range": "0-6 mo", "sex": "infant", "value": 65, "ul": null },
        { "age_range": "7-12 mo", "sex": "infant", "value": 80, "ul": null },
        { "age_range": "1-3 y", "sex": "both", "value": 150, "ul": 300 },
        { "age_range": "4-8 y", "sex": "both", "value": 200, "ul": 400 },
        { "age_range": "9-13 y", "sex": "male", "value": 300, "ul": 600 },
        { "age_range": "9-13 y", "sex": "female", "value": 300, "ul": 600 },
        { "age_range": "14-18 y", "sex": "both", "value": 400, "ul": 800 },
        { "age_range": "19-30 y", "sex": "female", "value": 400, "ul": 1000 },
        { "age_range": "19-30 y", "sex": "male", "value": 400, "ul": 1000 },
        { "age_range": "31-50 y", "sex": "both", "value": 400, "ul": 1000 },
        { "age_range": "51-70 y", "sex": "both", "value": 400, "ul": 1000 },
        { "age_range": ">70 y", "sex": "both", "value": 400, "ul": 1000 },
        {
          "age_range": "pregnancy ≤18 y",
          "sex": "female",
          "value": 600,
          "ul": 800
        },
        {
          "age_range": "pregnancy 19-30 y",
          "sex": "female",
          "value": 600,
          "ul": 1000
        },
        {
          "age_range": "lactation ≤18 y",
          "sex": "female",
          "value": 500,
          "ul": 800
        },
        {
          "age_range": "lactation 19-30 y",
          "sex": "female",
          "value": 500,
          "ul": 1000
        }
      ]
    }
  }
}