The U.S. Department of Agriculture has established guidelines for daily vitamin intake. The guidelines are intended to help adults prevent vitamin deficiency. Eating foods that provide these vitamins helps you maintain your health, and most multivitamins on the market meet or exceed the vitamin requirements set by the USDA. Your specific needs may be different depending on your health status. Your health care provider can help you determine an appropriate intake.
Vitamin A
Vitamin A is a fat-soluble vitamin that your body stores in the liver. Recommended intakes for adult males and females are 900 mcg and 700 mcg per day, respectively. For pregnant women and nursing mothers, the requirements are different. Pregnant women require 750 mcg of vitamin A. Nursing mothers require the highest amount of vitamin A, 1,200 mcg to 1,300 mcg.
Vitamin D
Vitamin D is a fat-soluble vitamin that increases absorption of calcium from your digestive tract and bones. The requirement is 5 mcg per day for everyone, except those older than 70. Males and females over 70 require 10 to 15 mcg of vitamin D to help decrease the risk of bone fractures and osteoporosis.
Vitamin E
Vitamin E is a powerful antioxidant and helps fight free radical damage in your body. All adult males and females require 15 mg of vitamin E per day. Nursing mothers require 19 mg of vitamin E, while pregnant women have the same requirement as other adults.
Vitamin K
Vitamin K is important for blood clotting and bone density. Adult males have the highest requirement -- 120 mcg per day. All adult females, including those who are pregnant or nursing, require 90 mcg of vitamin K per day.
Vitamin B1
Vitamin B1, or thiamin, is a water-soluble vitamin involved in energy production. Adult males require 1.2 mg of thiamin per day. Adult females require slightly less -- 1.1mg. Pregnant women and nursing mothers require 1.4 and 1.6 mg per day, respectively.
Vitamin B2
Vitamin B2, or riboflavin, is important for red blood cell production and growth. Adult males and females require 1.3 and 1.1 mg of riboflavin, respectively. Pregnant women and nursing mothers require 1.4 and 1.6 mg of riboflavin per day.
Vitamin B3
Vitamin B3, or niacin, is required for energy production inside your cells. Adult requirements for niacin are 16 and 14 mg for males and females, respectively. Pregnant women and nursing mothers require 18 and 17 mg of niacin per day.
Vitamin B6
Pyroxidine, or vitamin B6, is required for nerve tissue health and conductivity. Adult males and females require 1.3 and 1.2 to 1.3 mg of vitamin B6 per day, respectively.
Folate and B12
Folate and vitamin B12 maintain red blood cell maturity and help prevent megaloblastic anemia. The folate requirement for all adult males and females is 400 mcg per day. The B12 requirement for adult males and females is 2.4 mcg per day. Pregnant women require 600 mcg of folate and 2.6 mcg of B12. Nursing mothers require 500 mcg of folate and 2.8 mcg of B12.
Pantothenic Acid
Pantothenic acid is needed for carbohydrate metabolism. Adult male and female requirements are 5mg per day. Pregnant women require 6 mg, and nursing mothers require 7 mg of pantothenic acid per day.
Vitamin C
Vitamin C is a water-soluble vitamin that helps your body form collagen for bones, connective tissue and skin. Adult males and females require 90 mg and 75 mg of vitamin C, respectively. Pregnant women and nursing mothers have the highest requirements -- 75 to 120 mg per day.
References
- Institute of Medicine: Recommended Intakes for Individuals
- "Advanced Nutrition and Human Metabolism"; Sareen S. Gropper, Jack L. Smith and James L Groff; 2005
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