Recommended Daily Vitamins – Daily Vitamin Requirements
Posted February 9th, 2010 by John C. Oconnor
Natural vitamins are found in food substances, like plants and animals. The human body cannot make all vitamins by itself, they need to supplemented with a diet rich in vegetables, fruits and fresh meat. Vitamin deficiency is a major health concern in America. More than 65% of Americans fall below the recommended dietary allowance (RDA), as they rely more on processed food than a fresh intake of fruits and vegetables, which could furnish the daily vitamin requirements. Most processed foods provide no real nutrition to the body and are extremely low on the recommended daily vitamins. Processed food is responsible to increase fat build-up that is known to cause many diseases.
Vitamins are essential for growth, vitality, health, general wellness, and for boosting the immune system against many health problems and diseases. There are mainly two kinds of vitamins, that is water-soluble vitamins and fat-soluble vitamins. Water-soluble are absorbed by the intestine and carried through the bloodstream, and have to be taken in daily, as they cannot be stored by the body. Fat-soluble vitamins are stored in the body, and need not be taken daily. While most humans require the same amount of vitamins; men, women, and children need different amounts to lead a healthy life. Recommended vitamins are measured through different ways: milligrams (mg), micrograms (mcg) 1,000 mcg = 1 mg, and International Units (IU).
Recommended Daily Vitamins
| Vitamins | Women (RDA) | Men (RDA) |
| Vitamin A | 700 mcg | 900 mcg |
| Thiamin (B1) | 1.1 mg | 1.2 mg |
| Riboflavin (B2) | 1.1 mg | 1.3 mg |
| Niacin (B3) | 14 mg | 16 mg |
| Vitamin B6 | 1.3 mg | 1.3 mg |
| Vitamin B12 | 2.4 mcg | 2.4 mcg |
| Vitamin C | 75 mg | 90 mg |
| Vitamin D | 5 mcg | 5 mcg |
| Vitamin E | 15 mg | 15 mg |
| Vitamin K | 90 mcg | 120 mcg |
| Folate | 400 mcg | 400 mcg |
| Biotin | 30 mcg | 30 mcg |
| Minerals | Women (RDA) | Men (RDA) |
| Boron | 2.5 mg | 2.5 mg |
| Chromium | 50-200 mcg | 50-200 mcg |
| Calcium | 800 mg | 800 mg |
| Copper | 1.5-3.0 mg | 1.5-3.0 mg |
| Iron | 15 mg | 10 mg |
| Iodine | 150 mcg | 150 mcg |
| Zinc | 12 mg | 15 mg |
| Sodium | 500 mg | 500 mg |
| Manganese | 2.5 mg | 2.5 mg |
| Magnesium | 320 mg | 420 mg |
| Selenium | 55 mcg | 70 mcg |
| Potassium | 2000 mg | 2000 mg |
| Phosphorus | 700 mg | 700 mg |
The above table contains generic information about the recommended daily vitamins intake, and can differ from place to place, as well as medical opinion to another. Although people are aware of health repercussions caused due to inadequate vitamin intake, they tend to ignore it. Many dietitians recommend vitamin supplementation in form of powder, or capsules. However, an overdose or excess vitamins in the body is also harmful. It is best to consult a medical practitioner, before deciding to supplement the loss of essential vitamins in the body. A good healthy dietary intake that comprises of numerous amounts of fruits, vegetables, dairy and meat, is all it takes to meet the body’s daily vitamin requirements.
2 Responses to “Recommended Daily Vitamins – Daily Vitamin Requirements”
February 21st, 2010 at 11:24 am
vitamin D emerged as a protective factor in a prospective cross sectional study of adults aged 50, 96% men who underwent a colonscopy. the study found that 10% had at least one advanced cancerous lesion. it is good to drink milk daily
September 3rd, 2011 at 9:19 pm
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