Daily Vitamin Intake Reference (Canada): Health Canada DRIs at a Glance

Daily Vitamin Intake Reference (Canada): Health Canada DRIs at a Glance

Last updated June 2026 · Perla Store Editorial Team · Prices in CAD

This page provides a concise overview of the recommended daily intakes and upper limits for essential vitamins and minerals, based on Health Canada's Dietary Reference Intakes (DRIs). Understanding these guidelines can help Canadians make informed decisions about their daily nutrient intake. Remember, these values serve as a general reference and individual needs may vary. Consult a healthcare professional for personalized advice.

All values are in Canadian guidelines and expressed in milligrams (mg) or micrograms (µg) where applicable. Always verify with Health Canada's latest updates.

Daily intake at a glance (Health Canada DRIs)

Nutrient Typical adult RDA Upper limit (UL) Note
Vitamin D 600 IU 4000 IU Sun exposure affects needs.
Vitamin C 90 mg (men), 75 mg (women) 2000 mg Smokers may require more.
Magnesium 400 mg (men), 310 mg (women) 350 mg (from supplements) Food sources preferred.
Calcium 1000 mg 2500 mg Important for bone health.
Iron 8 mg (men), 18 mg (women) 45 mg Women need more due to menstruation.
Zinc 11 mg (men), 8 mg (women) 40 mg Vegetarians may require more.
Vitamin B12 2.4 µg No established UL Essential for vegetarians and vegans.
Folate 400 µg 1000 µg Critical during pregnancy.

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Frequently asked questions

What is the recommended daily intake of Vitamin D in Canada?

Health Canada recommends a daily intake of 600 IU for adults, with an upper limit of 4000 IU. Sun exposure can influence Vitamin D needs.

How much Vitamin C should a Canadian adult consume daily?

The recommended daily intake for Vitamin C is 90 mg for men and 75 mg for women, with an upper limit of 2000 mg.

Why is there no upper limit for Vitamin B12 intake?

Health Canada has not established an upper limit for Vitamin B12 because it has a low potential for toxicity.

Do Canadian women need more iron than men?

Yes, due to menstruation, Canadian women typically need 18 mg of iron daily, compared to 8 mg for men.

Should vegetarians in Canada be concerned about zinc intake?

Yes, vegetarians may require more zinc due to lower bioavailability from plant-based sources. The typical RDA is 11 mg for men and 8 mg for women.

For general information only and not medical advice. In Canada, natural health products should carry an NPN (Natural Product Number) or DIN-HM. Talk to a healthcare professional or pharmacist before starting a supplement, especially if pregnant, nursing, taking medication or managing a health condition.