Your body needs vitamins for normal growth and development. Your body does not need vitamins A, D, E and K every day because they can be stored in your body. However, you need a regular supply of the vitamins that cannot be stored in your body. These vitamins are B-6, B-12, C, thiamine, riboflavin, niacin, pantothenic acid, biotin and folate. Vitamins occur in a wide variety of foods, so consume a balanced diet to prevent deficiencies.
Vitamins A, D, E and K
Vitamin A has a vital role in vision, reproduction and healthy skin. Your body needs vitamin D for strong bones and vitamin E to protect your body from free radicals that can cause cancer. Vitamin A is vital for the body's normal blood clotting process. The Food and Nutrition Board of the Institute of Medicine recommends 15 mg of vitamin E for people ages 14 and older. The recommended daily allowance of vitamin A is 900 mcg for males ages 14 and older and 700 mcg for females of the same age. The RDA of vitamin D is 5 mcg for people ages 14 to 50 and 10 mcg for people ages 51 to 70 years. For people ages 14 and older, the recommended dietary allowance for vitamin K is 90 mcg per day.
Vitamins C, B-6 and B-12
Vitamin C helps make collagen, which strengthens blood vessels and bones. B-6 is needed for healthy immune and nervous systems. Your body needs B-12, or cobalamin, to make oxygen-carrying red blood cells. Adult men require 90 mg of vitamin C, while adult women require 75 mg per day. Adults ages 19 to 50 require 1.3 mg of B-6 per day. Men ages 51 and older require 1.7 mg of B-6, while women of the same age require 1.5 mg. For people ages 19 and older, the RDA of B-12 is 2.4 mcg.
Thiamine, Riboflavin and Niacin
Thiamine, or vitamin B-1, allows your heart and digestive systems to work properly. Riboflavin and niacin are vital for the release of energy from food. The RDA of thiamine is 1.2 mg for adult men and 1.1 mg for adult women. Males ages 14 and older require 16 mg of niacin, while females of the same age require 14 mg per day. The RDA of riboflavin is 1.1 mg for people ages 19 and older.
Pantothenic Acid, Biotin and Folate
Your body needs pantothenic acid and biotin for breaking down carbohydrates and fats so energy can be released. Folate, or folic acid, is needed for the production of red blood cells. People ages 14 and older require 5 mg of pantothenic acid and 400 mcg of folate per day. For pregnant women, the American Congress of Obstetricians and Gynecologists recommend 600 mcg of folate per day. This reduces the risk of the baby developing spina bifida or other neural tube defects. People ages 19 and older require 30 mcg of biotin per day.
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