Essential Vitamins — Recommended Daily Intake
| Vitamin | Men (19-50) | Women (19-50) | Pregnant | Key Function |
|---|
| Vitamin A | 900 mcg | 700 mcg | 770 mcg | Vision, immune system, skin |
| Vitamin B1 (Thiamine) | 1.2 mg | 1.1 mg | 1.4 mg | Energy metabolism, nerve function |
| Vitamin B2 (Riboflavin) | 1.3 mg | 1.1 mg | 1.4 mg | Energy, red blood cells |
| Vitamin B3 (Niacin) | 16 mg | 14 mg | 18 mg | Digestion, skin, nerves |
| Vitamin B6 | 1.3 mg | 1.3 mg | 1.9 mg | Brain function, immunity |
| Vitamin B12 | 2.4 mcg | 2.4 mcg | 2.6 mcg | Nerve function, DNA synthesis |
| Folate (B9) | 400 mcg | 400 mcg | 600 mcg | Cell division, pregnancy |
| Vitamin C | 90 mg | 75 mg | 85 mg | Immune system, collagen |
| Vitamin D | 600 IU | 600 IU | 600 IU | Bone health, calcium absorption |
| Vitamin E | 15 mg | 15 mg | 15 mg | Antioxidant, skin health |
| Vitamin K | 120 mcg | 90 mcg | 90 mcg | Blood clotting, bone health |
Essential Minerals — Recommended Daily Intake
| Mineral | Men (19-50) | Women (19-50) | Pregnant | Key Function |
|---|
| Calcium | 1,000 mg | 1,000 mg | 1,000 mg | Bones, teeth, muscle function |
| Iron | 8 mg | 18 mg | 27 mg | Oxygen transport, energy |
| Magnesium | 400-420 mg | 310-320 mg | 350-360 mg | Muscle/nerve function, 300+ enzymes |
| Zinc | 11 mg | 8 mg | 11 mg | Immune system, wound healing |
| Potassium | 3,400 mg | 2,600 mg | 2,900 mg | Heart rhythm, blood pressure |
| Sodium | <2,300 mg | <2,300 mg | <2,300 mg | Fluid balance (limit intake) |
| Phosphorus | 700 mg | 700 mg | 700 mg | Bones, energy metabolism |
| Selenium | 55 mcg | 55 mcg | 60 mcg | Thyroid, antioxidant |
| Iodine | 150 mcg | 150 mcg | 220 mcg | Thyroid hormone production |
| Copper | 900 mcg | 900 mcg | 1,000 mcg | Iron metabolism, connective tissue |
Vitamin D by Age
| Age Group | RDA (IU/day) | Upper Limit |
|---|
| Infants (0-12 months) | 400 IU | 1,000-1,500 IU |
| Children (1-18 years) | 600 IU | 2,500-4,000 IU |
| Adults (19-70 years) | 600 IU | 4,000 IU |
| Seniors (71+ years) | 800 IU | 4,000 IU |
| Pregnant/Lactating | 600 IU | 4,000 IU |
🔬 Common Deficiencies: The most common vitamin deficiencies worldwide are Vitamin D (42% of US adults), Vitamin B12 (especially in vegetarians/vegans), Iron (especially in women), and Magnesium (nearly 50% of Americans don't get enough).
⚠️ For informational purposes only. Consult a healthcare professional for medical decisions.