In the UK the Department of Health (DoH) sets the recommended daily allowance (RDA) for vitamins, ot the amount of each vitamin that healthy adults in the UK population should consume per day as part of a healthy, balanced diet. Vitamins are either fat-soluble or water-soluble. Your body can store fat-soluble vitamins such as vitamins A, D, E, and K, and use them as required. Water-soluble vitamins aren't stored by your body; these include the B vitamins, vitamin C and folate.
B Vitamins
The B vitamins are involved in the manufacture of red blood cells, producing and releasing energy from foods, maintaining a healthy nervous and digestive system, and keeping your vision and skin healthy. They can be found in an array of foods, such as meat, poultry, dairy products, vegetables and peas. The RDA for vitamin B6 is 1.4 mg for men and 1.2 mg for women, for vitamin B12 it's 0.0015 mg, for vitamin B3 (niacin) it is 17 mg for men and 13 mg for women. The RDA for vitamin B2 (riboflavin) is 1.3 mg for men and 1.1 mg for women; for vitamin B1 (thiamin), 1 mg for men and 0.8 mg for women. Adults require 0.2 mg of folate daily; however, pregnant women and those with plans to get pregnant require 0.4 mg per day.
Vitamin C
Adults require 40 mg of vitamin C daily. Good sources of vitamin C include fruits and vegetables such as oranges, kiwi, sweet potatoes tomatoes and peppers. Vitamin C is important in fighting bacteria; it's also involved in the formation of collagen, teeth, bones and cartilage. You may take supplements if your dietary vitamin C take is inadequate, however exercise caution as exceeding more than 100 mg per day can result in diarrhea, flatulence and bloating.
Vitamin D
Vitamin D helps in the formation of teeth, cartilage and bones and is essential in the absorption of phosphorus and calcium. There are two forms of it; vitamin D2 can be found in dietary sources, such as eggs and oily fish, and vitamin D3 is linked to sun exposure. The DoH recommends a supplement intake of 10 micrograms a day for people in the population who may not get adequate exposure to the sun, including older adults over the age of 65, children between six months to five years, people who may cover their bodies for cultural or religious reasons and pregnant/breastfeeding women.
Vitamin E
Vitamin E is involved in red blood cell production and prevents your blood from clotting; being an antioxidant, it provides protection against free radical atoms that can damage health cells. Men require 4 mg of vitamin E, and the RDA for women is 3 mg. Good sources of vitamin E include wheat germ, seeds and nuts.
Vitamin K
The RDA for vitamin K depends on your body weight. You need 0.01 mg of vitamin K for every kilogram of body weight. For example a 60 kg girl would need 0.065 mg of vitamin K, while a man weighing 80 kg would require 0.080 mg daily. It also helps blood clot and is important for strong bones; and vitamin K deficiency can lead to osteoporosis. Good sources of vitamin K include green vegetables, such as spinach and broccoli as well as vegetable oils.
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