Vitamin Recommendations

Vitamin Recommendations

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 in 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).

Chart for Recommended Intake Levels

Vitamins Women Men
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 Men
Boron 2.5 mg 2.5 mg
Chromium 25 mcg 35 mcg
Calcium 1000 mg 1000 mg
Copper 900 mcg 900 mcg
Iron 18 mg 8 mg
Iodine 150 mcg 150 mcg
Zinc 8 mg 11 mg
Fluoride 3 mg 4 mg
Manganese 2.5 mg 2.5 mg
Magnesium 310 mg 400 mg
Selenium 55 mcg 55 mcg
Molybdenum 45 mg 45 mg
Phosphorus 700 mg 700 mg

Note: The values mentioned above are minimum intake levels (for both vitamins and minerals) as recommended by the Food and Nutrition Board of the National Academy's Institute of Medicine.


The table above, contains generic information 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 numerous amounts of fruits, vegetables, dairy and meat, is all it takes to meet the body's vitamin requirements.

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