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Vitamins


Recommended Daily Vitamin Intake


Vitamin A
Solubility: Fat
Recommended Daily Intake Men: 900 µg (3000 IU)
Recommended Daily Intake Women: 700 µg (2300 IU)
Maximum Recommended Daily Intake: 3000 µg (10,000 IU)


Vitamin B1 (Thiamine)
Solubility: Water
Recommended Daily Intake Men: 1.2 mg
Recommended Daily Intake Women: 1.1 mg
Maximum Recommended Daily Intake: NA


Vitamin B2 (Riboflavin)
Solubility: Water
Recommended Daily Intake Men: 1.3 mg
Recommended Daily Intake Women: 1.1 mg
Maximum Recommended Daily Intake: NA


Vitamin B3 (Niacin)
Solubility: Water
Recommended Daily Intake Men: 16 mg
Recommended Daily Intake Women: 14 mg
Maximum Recommended Daily Intake: 1000-3000 mg


Vitamin B5 (Pantothenic Acid)
Solubility: Water
Recommended Daily Intake Men: 5 mg
Recommended Daily Intake Women: 5 mg
Maximum Recommended Daily Intake: NA


Vitamin B6 (Pyridoxine, P5P, Pyridoxal, Pyridoxamine, Pyritinol)
Solubility: Water
Recommended Daily Intake Men 19-50 years old: 1.3 mg
Recommended Daily Intake Women 19-50 years old: 1.3 mg
Recommended Daily Intake Men 51+ years old: 1.7 mg
Recommended Daily Intake Women 51+ years old: 1.5 mg
Maximum Recommended Daily Intake: 75-300 mg


Vitamin B7 (Biotin)
Solubility: Water
Recommended Daily Intake Men: 30 µg
Recommended Daily Intake Women: 30 µg
Maximum Recommended Daily Intake: NA


Vitamin B9 (Folic acid, Folate)
Solubility: Water
Recommended Daily Intake Men: 400 µg
Recommended Daily Intake Women: 400 µg
Maximum Recommended Daily Intake: 1000 µg


Vitamin B12 (Cobalamin, Cyanocobalamin, Methylcobalamin)
Solubility: Water
Recommended Daily Intake Men: 2.4 µg
Recommended Daily Intake Women: 2.4 µg
Maximum Recommended Daily Intake: 1000 µg


Vitamin C (Ascorbic Acid)
Solubility: Water
Recommended Daily Intake Men: 90 mg
Recommended Daily Intake Women: 75 mg
Maximum Recommended Daily Intake: 1000-2000 mg


Vitamin D
Solubility: Fat
Recommended Daily Intake Men 19-70 years old: 600 IU
Recommended Daily Intake Women 19-70 years old: 600 IU
Recommended Daily Intake Men 71+ years old: 800 IU
Recommended Daily Intake Women 71+ years old: 800 IU
Maximum Recommended Daily Intake: 4000 IU


Vitamin E
Solubility: Fat
Recommended Daily Intake Men: 15 mg (22.5 IU)
Recommended Daily Intake Women: 15 mg (22.5 IU)
Maximum Recommended Daily Intake: 1000 mg (1500 IU)


Vitamin K
Solubility: Fat
Recommended Daily Intake Men: 120 µg
Recommended Daily Intake Women: 90 µg
Maximum Recommended Daily Intake: 150-175 µg


Choline
Solubility: Water
Recommended Daily Intake Men: 550 mg
Recommended Daily Intake Women: 425 mg
Maximum Recommended Daily Intake: 3500 mg


Amounts listed are a general guide for adults.
µg = microgram (1000 micrograms equal 1 milligram).
mg = milligram (1000 milligrams equal 1 gram).
NA = not available.
Minerals are here.





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