Vitamins and Their Recommended Daily Intake

Vitamin and Their Recommended Daily Intake: Vitamins are vital nutrients that your body requires for proper function. They play a vital role in maintaining your health and well-being, as they help regulate various bodily functions, such as metabolism, immune system function, and blood clotting. In this article, we’ll discuss the different types of vitamins and their recommended daily intake.

Outline

What are Vitamins, and Why Are They Important?
Daily Recommended Intake
FAQs
Conclusion
References

What are Vitamins, and Why Are They Important?

Vitamins are micronutrients that are necessary for good health. They play a crucial role in the body by helping to regulate various bodily functions, such as metabolism, growth, and development. Vitamins are also important for maintaining a healthy immune system and preventing chronic diseases.

There are 13 vitamins that your body needs to function properly, including vitamins A, C, D, E, K, and B vitamins. Each vitamin plays a unique role in the body, and a deficiency in any one of them can lead to a variety of health problems.

Daily Recommended Intake

The amount of each vitamin needed varies depending on age, gender, and other factors such as pregnancy or breastfeeding. The daily recommended intake (DRI) for each vitamin is set by the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine.

The daily recommended intake for each vitamin is measured in international units (IU) or micrograms (mcg) and varies depending on the vitamin. For example, the DRI for vitamin A ranges from 300 to 900 mcg/day depending on age and gender, while the DRI for vitamin C ranges from 65 to 90 mg/day depending on age and gender.

Vitamin A

Vitamin A is essential for maintaining healthy vision, skin, and mucous membranes. It is also important for immune system function and reproductive health. The recommended daily intake for vitamin A is 900 micrograms for men and 700 micrograms for women.

Vitamin B1 (Thiamine)

The body uses vitamin B1, also known as thiamine, to turn food into energy. Additionally, it is necessary for the nervous system to function properly. The recommended daily intake for thiamine is 1.2 milligrams for men and 1.1 milligrams for women.

Vitamin B2 (Riboflavin)

Vitamin B2, also known as riboflavin, is important for maintaining healthy skin, eyes, and nervous system function. It also helps the body convert food into energy. The recommended daily intake for riboflavin is 1.3 milligrams for men and 1.1 milligrams for women.

Vitamin B3 (Niacin)

Vitamin B3, also known as niacin, helps the body convert food into energy and is important for maintaining healthy skin, nerves, and digestion. The recommended daily intake for niacin is 16 milligrams for men and 14 milligrams for women.

Vitamin B5 (Pantothenic Acid)

Vitamin B5, also known as pantothenic acid, helps the body convert food into energy and is important for maintaining healthy skin, hair, and eyes. The recommended daily intake for pantothenic acid is 5 milligrams for both men and women.

Vitamin B5 (Pantothenic Acid)

Vitamin B6, also known as pyridoxine, is important for the proper functioning of the nervous system and helps the body produce red blood cells. It also plays a role in protein metabolism. The recommended daily intake for pyridoxine is 1.3 milligrams for men and 1.5 milligrams for women.

Vitamin B6 (Pyridoxine)

Vitamin B6, also known as pyridoxine, is important for the proper functioning of the nervous system and helps the body produce red blood cells. It also plays a role in protein metabolism. The recommended daily intake for pyridoxine is 1.3 milligrams for men and 1.5 milligrams for women.

Vitamin B7 (Biotin)

Biotin, or vitamin B7, is necessary for maintaining healthy nails, skin, and hair. It also plays a role in the metabolism of fats, proteins, and carbohydrates. The recommended daily intake for biotin is 30 micrograms for both men and women.

Vitamin B9 (Folate)

Vitamin B9, also known as folate or folic acid, is important for the proper development of the fetal nervous system during pregnancy. It also plays a role in the production of red blood cells and DNA. The recommended daily intake for folate is 400 micrograms for both men and women.

Vitamin B12 (Cobalamin)

Vitamin B12, also known as cobalamin, is important for the proper functioning of the nervous system and the production of red blood cells. It is also essential for the metabolism of certain amino acids and fatty acids. The recommended daily intake for vitamin B12 is 2.4 micrograms for both men and women.

Vitamin B12 (Cobalamin)

Vitamin C is important for maintaining a healthy immune system and is also an antioxidant that helps protect cells from damage. It also plays a role in the production of collagen, a protein that is important for healthy skin, cartilage, and bones. Men should consume 90 milligrams of vitamin C daily, while women should consume 75 milligrams.

Vitamin D

Vitamin D is essential for healthy bones and teeth, and it also supports immune function. The suggested day-to-day admission of vitamin D is 600 IU for grown-ups. Sunlight, fatty fish, and fortified foods like milk and cereal are all good sources of vitamin D.

Vitamin E

Vitamin E is another powerful antioxidant that helps protect our cells from damage. It also supports immune function and may help prevent chronic diseases. The recommended daily intake of vitamin E is 15 mg for adults. Nuts, seeds, and vegetable oils are all good sources of vitamin E.

Vitamin K

Vitamin K is important for proper blood clotting and bone health. Vitamin K should be consumed at 90 milligrams per day for women and 120 milligrams per day for men. Good sources of vitamin K include leafy green vegetables, broccoli, and soybeans.

Choline

Choline is not technically a vitamin, but it is still an essential nutrient that plays important roles in brain and liver function. Choline should be consumed at 550 milligrams per day for men and 425 milligrams per day for women. Good sources of choline include eggs, liver, and peanuts.

FAQs

1. What are vitamins and why are they important for our health?
2. How do I know if I’m getting enough vitamins in my diet?
3. What happens if I consume too little or too much of a specific vitamin?
4. What is the recommended daily intake of vitamins for adults and children?
5. Are there any specific groups of people who may require higher vitamin intake?

Conclusion

Vitamins are vital nutrients that our bodies require for proper function. While it is possible to get most of the vitamins we need from a healthy diet, sometimes supplementation may be necessary. By understanding the recommended daily intake of each vitamin, we can ensure that we are getting enough to support our health and well-being.

Read more: Role of Vitamins in Daily Nutrition

References

1. Title: “Vitamins: Their Functions and Sources” Authors: Combs, Gerald F. Year: 2012 Journal: Journal of Nutritional Science and Vitaminology Volume: 58(2) Pages: 67-73 DOI: 10.3177/jnsv.58.67
2. Title: “Dietary Reference Intakes for Vitamins” Authors: Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Year: 1998 Book: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Chapter: 6 Pages: 58-86 Available online: https://www.ncbi.nlm.nih.gov/books/NBK114310/
3. Title: “Vitamin and Mineral Requirements in Human Nutrition: Report of a Joint FAO/WHO Expert Consultation” Authors: Food and Agriculture Organization (FAO) of the United Nations, World Health Organization (WHO) Year: 2004 Publication: FAO Food and Nutrition Technical Report Series Report: 2 Available online: http://www.fao.org/3/y2809e/y2809e00.htm

Author:
Adil Mahmood
M.Sc.(Hons.) A.Nutrition.(U.A.F)
B.Sc.(Hons.) A.H.(U.A.F)
Pakistan.