Vitamins are vital for normal growth and development, and they come in two forms: water-soluble and fat-soluble. Vitamins B and C are water-soluble, so they must be consumed from your diet on a daily basis. Vitamins A, D, E and K are fat-soluble, which are not needed regularly as they can be stored in your body. Consume a varied and balanced diet to obtain all your vitamins. Speak to your doctor to see if you need supplements to help reach your daily vitamin allowances.
Vitamins B-1, B-2 and B-5
Vitamin B-1, or thiamine, helps the heart, muscles and nervous system function normally. The Food and Nutrition Board of the National Institutes of Health recommends 1.2 mg for adult men and 1.1 mg for adult women. Your body needs B-2, or riboflavin, for metabolism and the production of red blood cells. People ages 19 and older require 1.1 mg of B-2 daily. Vitamin B-5, or pantothenic acid, is vital for the formation of hormones and cholesterol. People ages 14 and older require 5 mg of B-5 per day.
Vitamins B-6, B-12 and C
Vitamins B-6 and B-12 help your body make oxygen-carrying red blood cells. B-12 also keeps your nervous system healthy and prevents megablastic anemia from developing. People ages 19 and older require 2.4 mcg of B-12 per day. The RDA of B-6 is 1.3 mg for people ages 19 to 50. Vitamin C protects your body from free radicals that can lead to cancer. The RDA is 75 mg for adult women and 90 mg for adult men.
Biotin, Folate and Niacin
Biotin provides you with energy by breaking down fats and carbohydrates. Adults require 30 mcg of this vitamin per day. Folate, or folic acid, helps your body make red blood cells. Adults require 400 mcg of folate per day. If you are pregnant, you need 600 mcg of folate to prevent a low birth weight or neural tube defects. The Office of Dietary Supplements advises women of childbearing age and pregnant women to take folate supplements, in addition to consuming folate-rich foods. Niacin is vital for many bodily processes, such as metabolism and functioning of the nervous system. The RDA of niacin is 16 mg for males ages 14 and older and 14 mg for females of the same age.
Vitamins A, D, E and K
Vitamin A is important for healthy vision, skin and bones. Females ages 14 and older require 700 mcg per day, while males of the same age require 900 mcg. Vitamin D helps form bones, teeth and cartilage. The RDA of vitamin D is 10 mcg for adults ages 51 to 70 and 5 mcg for ages 14 to 50. People ages 14 and older require 15 mg of vitamin E daily. Your body needs vitamin K for blood clotting. Adults require 90 mcg of vitamin K per day.
References
- Office of Dietary Supplements: Dietary Supplement Fact Sheet
- MedlinePlus; "Pantothenic Acid and Biotin"; February 2011
- MedlinePlus; "Niacin"; February 2011
- MedlinePlus; "Riboflavin"; February 2011
- MedlinePlus; "Thiamine"; February 2011
- American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
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