The 13 vitamins required by the human body are micronutrients, substances required in small amounts that come from the diet. The Food and Nutrition Board of the Institute of Medicine of the National Academies provides recommended daily allowances, or RDAs, for each vitamin, according to age, sex and pregnancy or lactation status. Parents should consult their pediatrician for childhood RDAs.
Vitamin A
Vitamin A, or retinol, is a fat-soluble micronutrient derived from fruits, vegetables and vitamin-fortified cereals and milk. The Institute of Medicine RDAs for vitamin A, in micrograms, are:900, adult men;
700, nonpregnant women; 770, pregnant women; and 1,300, nursing women.
Vitamin B-1
Vitamin B-1, or thiamine, is a water-soluble micronutrient found in pork, fish, beans and fortified grains products. The Institute of Medicine RDAs for thiamine, in milligrams, are: 1.2, adult men; 1.1, nonpregnant women; and 1.4, pregnant and nursing women.
Vitamin B-2
Vitamin B-2, or riboflavin, is a water-soluble micronutrient found in eggs, meats, dairy products, leafy vegetables and nuts. The Institute of Medicine RDAs for riboflavin, in milligrams, are: 1.3, adult men;
1.1, nonpregnant women; 1.4, pregnant women; and 1.6, nursing women.
Vitamin B-3
Vitamin B-3, or niacin, is a water-soluble micronutrient found in fish, meats, poultry, eggs, milk products and nuts. The Institute of Medicine RDAs for niacin, in milligrams, are:16, adult men; 14, nonpregnant women; 18, pregnant women; and 17, nursing women.
Vitamin B-5
Vitamin B-5, or pantothenic acid, is a water-soluble B-complex micronutrient found in foods that contain other B vitamins. The Institute of Medicine notes an "adequate intake" level, in milligrams, rather than an RDA for vitamin B-5, including: 5, adult men and nonpregnant women; 6, pregnant women; and 7, nursing women.
Vitamin B-6
Vitamin B-6, or pyridoxine, is a water-soluble micronutrient found in vitamin-fortified grain products, fish, poultry and nuts. The Institute of Medicine RDAs for vitamin B-6, in milligrams, are: 1.3 to 1.7, adult men; 1.2 to 1.5, nonpregnant women; 1.9, pregnant women and 2.0, nursing women.
Vitamin B-9
Vitamin B-9, or folate, is a water-soluble micronutrient found in leafy vegetables and vitamin-fortified grain products. The Institute of Medicine RDAs for folate, in micrograms, are: 400, adult men and nonpregnant women; 600, pregnant women; and 500, nursing women.
Vitamin B-12
Vitamin B-12, or cobalamin, is a water-soluble micronutrient found in poultry, fish, meat, eggs and dairy products. The Institute of Medicine RDAs for vitamin B-12, in micrograms, are: 2.4, adult men and nonpregnant women; 2.6, pregnant women; and 2.8, nursing women.
Vitamin C
Vitamin C is a water-soluble micronutrient found in many fruits and vegetables. The Institute of Medicine RDAs for vitamin C, in milligrams, are: 90, adult men; 75, nonpregnant women; 85, pregnant women; and 120, nursing women.
Vitamin D
Vitamin D is a fat-soluble micronutrient found in fish oils and fortified diary and grain products. The Institute of Medicine RDAs for vitamin D, in micrograms, are: 5, all adults through age 50; 10, adults age 51 through 70; and 15, adults older than age 70.
Vitamin E
Vitamin E is a fat-soluble micronutrient found in vegetable oils, seeds and nuts. The Institute of Medicine RDAs for vitamin E, in milligrams, are: 15, adult men and women, including pregnant women;
and 19, nursing women.
Vitamin K
Vitamin K is a fat-soluble micronutrient found in cruciferous and leafy vegetables. The Institute of Medicine notes an "adequate intake" level, in micrograms, rather than an RDA for vitamin K, including:
120, adult men; and 90, adult women, including those who are pregnant or nursing.
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