Each of the essential vitamins has a daily recommended intake. This number is most commonly known as the recommended dietary allowance, or RDA. Some vitamins have an adequate intake, or AI, which is essentially the same thing as an RDA. The RDA -- or AI -- is the amount that you need each day to avoid symptoms of a vitamin deficiency. The best way to get your vitamins is to eat a balanced diet.
How Much Do You Need?
Vitamins A, C, D, E, K and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate all have an RDA, or an adequate intake. The current intake recommendations are 700 to 900 mcg of vitamin A, 75 to 90 mg of vitamin C, 600 to 800 IU of vitamin D, 15 mg of vitamin E and 90 to 120 mcg of vitamin K. You also need 1.0 to 1.2 mg of thiamine, 1.0 to 1.3 mg of riboflavin, 14 to 16 mg of niacin, 5 mg of pantothenic acid, 30 mcg of biotin, 1.2 to 1.7 mg of B-6, 2.4 mcg of B-12 and 400 mcg of folate.
Why Do You Need the RDA?
The essential vitamins are used by every system in your body This includes your immune system, your nervous system and your cardiovascular system. If you do not give your body the minimum vitamin RDA, these systems will not be able to function properly. Nutritionists refer to a lack of essential vitamins as a vitamin deficiency, and the symptoms can range from a lack of energy to hair loss and even problems related to your ability to walk.
Food Sources
The easiest way to get the RDA of the essential vitamins is to eat foods that are high in vitamin content. Examples include vegetables of all colors, fruits, eggs, dairy, lean meats, nuts, seeds, vegetable oils and beans. If you include a variety of these foods in a balanced diet, you will get ample vitamins. If you have trouble keeping track of how much of each vitamin you consume, you can add a daily multivitamin to your balanced diet. This will ensure that you are getting the RDA of each vitamin that your body needs to function properly.
Considerations
Men generally need more vitamins than women, and therefore they have a higher RDA. The RDA also varies by age and is lower for infants and children. Most standard multivitamins include all 13 essential vitamins, as well as the essential minerals that your body needs. If you are on medications, talk with your doctor or pharmacist before adding supplements to your diet. Some vitamins can interfere with how some medications work.
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