Vitamins Women Need

Women need a number of vitamins daily to be healthy. The Institute of Medicine has developed standards that outline the quantities of each required. These are known as dietary reference intakes, or DRI. If your vitamin intake varies considerably from these established standards, you are at greater risk for developing nutritional problems.

Dietary Reference Intakes

The DRI consist of four parts, recommended dietary allowances (RDA), adequate intakes (AI), estimated energy requirements (EER) and tolerable upper intake levels (UL). Standards are set for both men and women at various life stages, from infants to seniors over 70 years old. The specific nutrient requirements during pregnancy and lactation are also included. Consult your physician or registered dietitian for guidance in assessing the nutritional quality of your diet, especially if you are pregnant or breastfeeding.

Recommended Dietary Allowances

Vitamins that have an RDA include the B vitamins -- thiamin, riboflavin, niacin, folate, B-6 and B-12 -- and vitamins A, C and E. The RDAs for women are thiamin, 1.1 mg; riboflavin, 1.1 mg; niacin, 14 mg; folate, 400 mcg; vitamin B-6, 1.3 mg for 19- to 50-year-olds and 1.5 mg for women older than 50; vitamin B-12, 2.4 mcg; vitamin A, 700 mcg; vitamin C, 45 mg; and vitamin E, 15 mg. According to expert Joanne Larson, MS RD LD, most people meet their nutritional needs if their intake meets the RDA. There is also a margin of safety built in, so even if your intake falls slightly shy of the RDA, more than likely you will still get the vitamins you need without any health consequences.

Adequate Intakes

For some vitamins there is not enough scientific evidence yet for an RDA to be set, so an adequate intake is determined instead. An AI is the amount assumed to be adequate for health. Vitamins with AIs include vitamin D, 600 IU for women up to age 70 and 800 IU for those older; vitamin K, 90 mcg; biotin, 30 mcg; and pantothenic acid, 5 mg.

Tolerable Upper Intake Levels

If your intake of certain vitamins is too high, you may be at risk for developing toxicities. A UL has been established for these, which means at intakes above these you may develop adverse health effects. Vitamins with an UL include vitamin A, 3,000 mcg; vitamin C, 2,000 mcg; vitamin D, 50 mcg; vitamin E, 1,000 mcg; niacin, 35 mg; vitamin B-6, 100 mg; and folate, 1,000 mcg. The risk for toxicity development exists only if you take high dose vitamin supplements. It is difficult to reach UL intakes from food alone.