Vitamins are vital organic compounds needed in small quantities for various metabolic functions in the body. Most cannot be produced within the body and must be supplied through the diet. The Dietary Reference Intake (DRI) is the guideline for adequate nutrient intake. DRIs include the Recommended Daily Allowance (RDA), Estimated Average Requirement (EAR), and Adequate Intake (AI). The RDA is the average dietary intake level sufficient to meet the needs of most healthy adults. The recommended quantity of each nutrient varies with age, gender and health condition.
Vitamin A
Vitamin A is necessary for vision, tissue strength, and growth of both skeletal and soft tissues. It contributes to the stability of the cell membrane and protein synthesis and also has antioxidant properties. The RDA for healthy males and females ages 14 to 70 is 900 and 700 mcg per day, respectively.
Vitamin D
Vitamin D is responsible for the absorption of calcium and phosphorus and is necessary for bone mineralization. For healthy males and females ages 1 to 70, the RDA is 15 mcg per day; it's 20 mcg per day for both sexes over the age of 70.
Vitamin E
Vitamin E functions mainly as an antioxidant; however, it also has a role in cholesterol metabolism and contributes to the integrity of the cell membrane. The RDA for both sexes age 14 and older is 15 mg/day.
Vitamin K
Vitamin K is necessary for blood clotting and bone development. The AI for males and females age 19 and older is 120 and 90 mcg per day, respectively. The AI is developed when not enough information is available to establish an RDA.
Vitamin C
The basic functions of vitamin C are tissue building and body metabolism. The RDA for males over the age of 19 is 90 mg/day. The RDA for females ages 19 and older is 75 mg/day.
B Complex Vitamins
The general role of the B complex vitamins is as a coenzyme in various metabolic processes. The RDA for thiamin for males is 1.2 mg/day for ages 19 and older. The RDA for females ages 19 and older is 1.0 mg/day. The RDA for riboflavin in healthy males age 19 and older is 1.3 mg/day. Females ages 19 and older require 1.1 mg/day. The RDA for niacin in males and females age 14 and older is 16 mg/day and 14 mg/day, respectively. The RDA for folate for both males and females is 400 mcg for ages 14 and older.
The RDA for vitamin B-12 for both genders is 2.4 mcg per day for ages 14 and older. The AI for pantothenic acid in both genders is 5 mg/day for ages 14 and older. The AI for biotin for both men and women ages 19 and older is 30 mcg per day. The AI for choline in males age 14 and older is 550 mg/day. The AI for females age 19 and older is 425 mg/day.
References
- "Basic Nutrition and Diet Therapy"; Sue Rodwell Williams; c. 2001
- Institute of Medicine: Dietary Reference Intakes (DRIs)
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