|
Vitamins: Recommended Intake Levels
30
June 2004
by Wyn Snow, Managing Editor
The
following chart shows the recommended minimum daily intake levels
and the recommended "not to exceed" daily maximums (tolerable
upper intake levels) for vitamins—as recommended for healthy
adults by the Food and Nutrition Board of the National Academy's
Institute of Medicine.
When
there is more than one line for a vitamin, the first line is for
everyone ages 14 and older, unless a second or third line
specifies an age group.
When
a cell in the table is blank, the information in the row above it
holds true for that age as well.
| NK |
|
means
"not known" |
| mg |
|
milligrams |
| mcg |
|
micrograms
(1,000 mcg = 1 mg) |
| IU |
|
International
Units (how many mg or mcg varies by nutrient) |
| |
|
|
| Vitamin |
Women |
Men |
| |
minimum |
maximum |
minimum |
maximum |
| Vitamin
A |
700
mcg |
3,000 mcg |
900
mcg |
3,000 mcg |
| Vitamin
A in IU |
2,334 IU |
10,000 IU |
3,000 IU |
10,000 IU |
| Vitamin
B1 Thiamin |
1.1
mg |
NK |
1.2
mg |
NK |
| Vitamin
B2 Riboflavin |
1.1
mg |
NK |
1.3
mg |
NK |
| Vitamin
B3 Niacin |
14
mg |
35
mg |
16
mg |
35
mg |
| Vitamin
B6 |
1.3
mg |
100
mg |
1.3
mg |
100
mg |
| Vitamin
B6 ages 51+ |
1.5
mg |
|
1.7
mg |
|
| Vitamin
B12 |
2.4
mcg |
NK |
2.4
mcg |
NK |
| Folate |
400 mcg |
1,000 mcg |
400 mcg |
1,000 mcg |
| Pantothenic
acid |
5
mg |
NK |
5
mg |
NK |
| Biotin |
30
mcg |
NK |
30
mcg |
NK |
| Biotin
ages 14-18 |
25
mcg |
|
25
mcg |
|
| Choline |
425
mg |
3,500
mg |
550
mg |
3,500
mg |
| Vitamin
C |
75
mg |
2,000
mg |
90
mg |
2,000
mg |
| Vitamin
D |
5
mcg |
50
mcg |
5
mcg |
50
mcg |
| Vitamin
D ages 51-70 |
10
mcg |
|
10
mcg |
|
| Vitamin
D ages 71+ |
15
mcg |
|
15
mcg |
|
| Vitamin
E |
15
mg |
1,000
mg |
15
mg |
1,000
mg |
| Vitamin
E (natural) in IU |
22
IU |
1,100
IU |
22
IU |
1,100
IU |
| Vitamin E (synthetic) in IU |
33
IU |
1,500
IU |
33
IU |
1,500
IU |
| Vitamin
K |
90
mcg |
NK |
120
mcg |
NK |
| Vitamin
K ages 14-18 |
75
mcg |
|
75
mcg |
|
|
