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 |
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.
Key to Nutrition Chart:
NK means “Not Known”
Mg means milligrams
Mcg means micrograms (1,000 mcg = 1 mg)
IU means International Units, how many mg or mcg may vary according to nutrient