In January 2011, the USDA announced new dietary guidelines. These evidence-based nutritional guidelines are intended to reduce chronic disease risk, reduce obesity and overweight and promote health and physical activity. The USDA believes that proper nutrition may supply all of your daily nutrients, but refers to the Food and Nutrition Board for recommended daily vitamin supplement intakes when supplements may be needed. A doctor's recommendation should be sought when taking vitamins.
Vitamins A, D and K
Vitamin A promotes healthy eyesight and functioning, prevents night blindness, keeps skin, hair and nails healthy and bacterial infection at bay. The Food and Nutrition Board recommended dietary allowance, RDA, is 700 mcg to 900 mcg per day for adults. Vitamin D promotes bone and teeth health and helps maintain a delicate balance of phosphorus and calcium in your blood. The RDA is 15 mcg to 20 mcg per day for adults. Vitamin K clots blood. The RDA is 90 mcg per day for women and 120 mcg per day for men.
Vitamins C and E
Vitamin C and E are both powerful antioxidants that prevent damage caused by free radicals. Vitamin C promotes healing of tissues and healthy gums, fights infection and strengthens the walls of your blood vessels. The RDA is 75 mg per day for women, and 90 mg per day for men. Vitamin E helps form muscles, tissues and red blood cells. The RDA is 15 mg per day for adults.
Biotin, Folic Acid, B-6 and B-12
Biotin is important in metabolizing fats, carbohydrates and proteins into energy. It also plays a role in promoting healthy male sex glands, sweat glands, nerve tissue, hair, skin and bone marrow. The RDA is 30 mcg per day for adults. Folic acid helps prevent birth defects in the fetus and is needed for DNA and RNA synthesis. The RDA is 400 mcg per day for adults. Vitamin B-6 is needed for healthy nerve functioning and the metabolizing of proteins and carbohydrates. The RDA ranges from 1.3 mcg to 1.7 mcg per day for adults. Vitamin B-12 is also crucial to healthy nerve functioning and the making of red blood cells. The RDA is 2.4 mcg per day for adults.
Niacin, Pantothenic Acid, Riboflavin and Thiamin
Niacin is necessary for regulating circulation, glucose, hydrochloric acid and promoting healthy skin. The RDA is 14 mg to 16 mg per day for adults. Pantothenic acid is an anti-stress vitamin also known as vitamin B-5. The RDA is 5 mg per day for adults. Riboflavin boosts your immune system and plays a part in healthy skin, hair, nails and eyesight. The RDA is 1.1 mg per day for women and 1.3 mg per day for men. Thiamine turns food into energy, keeps the heart beating regularly and is necessary for a properly functioning nervous system. The RDA is 1.1 to 1.2 mg per day for adults.
References
- USDA: Dietary Guidelines 2010: Executive Summary
- University of Illinois: McKinley Health Center: Vitamins and Minerals
- Linus Pauling Institute: Vitamins
- USDA: Dietary Supplements: National Academy of Sciences: Institute of Medicine: Food and Nutrition Board: Dietary Reference Intakes (DRIs)
- VitaminStuff.com: Biotin
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