Vitamins are important for maintaining various body functions. They help keep skin healthy, prevent disease and regulate the immune system. Vitamins also serve to aid the body's absorption of essential minerals such as calcium and iron. The U.S. Department of Agriculture recognizes 13 vitamins required for adequate nutritional health.
Vitamin A
Vitamin A regulates the immune system, aids in bone health and vision as well as helps the skin and mucous membranes function as barriers for preventing virus and bacteria entering the body, notes the Office of Dietary Supplements. The compounds comprising vitamin A are referred to as carotenoids, and are supplied through yellow, orange and red colored vegetables. Daily recommended intake for male adults older than 19 years of age is 900 mcg, and for females is 700 mcg. Pregnant females require 770 mcg daily and, during lactation, require 1,300 mcg.
B Vitamins
According to the Harvard School of Public Health, eight B vitamins are required plus folate. The B vitamins benefit the body in several ways such as, providing energy, regulating metabolism and preventing anemia. All B vitamins are water soluble and require daily replenishment for optimal health. Adult males require 1.2 mg of B1, 1.3 mg of B2 and 16 mg of B3 per day. Females require 1.1 mg of B1 and B2, and 14 mg of B3 a day. Males and females require the same amount of B5 at 5 mg a day, as well as B6 at 1.3 mg and B7 at 30 mg. Vitamin B9, or folic acid, is especially important for women trying to conceive and the daily requirement is 600 mg, and for men the allowance is 400 mg. Vitamin B8 ranges from 425 to 550 mg and B12 is the same for both men and women at 2.4 mg a day.
Vitamin C and D
Vitamin C is significant for wound healing, supplying antioxidants and maintaining the immune system, notes the Office of Dietary Supplements. Vitamin D is mainly obtained from the sun or supplements, and helps promote calcium absorption for strong bones. The daily requirement for vitamin C in men is 90 mg and for women is 75 mg. In the event of minor illness onset, an adult can take up to 300 mg of vitamin C to boost the immune system and decrease the duration of symptoms. Vitamin D daily requirement for men and women is 5 to 15 mg, with the elderly requiring more of this vitamin.
Vitamin E and K
Vitamin E contains antioxidant properties and promotes skin health. Vitamin K is important for blood coagulation and building bone. Daily requirements for vitamin E in men and women is 15 mg. Men require 120 mg of vitamin K a day and women require 90 mg.
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