Daily Vitamin Requirements Recommended for You

Vitamins are necessary for normal functioning of the human body. Lower or excessive intake of any vitamin results in poor health, and could lead to numerous diseases. This NutriNeat article lists the recommended daily intake of vitamins to help you get an idea of how much of these you should consume.

Caution Vitamin-supplement Consumers!

Vitamins are essential for a healthy body functioning. They not only help in proper growth, but also help maintain a healthy digestive system and nerve function. They also boost the immune system, protecting the body against many health problems and diseases. There are mainly two kinds of vitamins: Water-soluble vitamins and fat-soluble vitamins. The former category includes vitamins B and C. These are absorbed by the body easily and their excess is removed by the kidneys. Therefore, these need to be consumed appropriately as they cannot be stored by the body. On the other hand, fat-soluble vitamins are stored in the body’s fatty tissues as per requirement. Vitamins A, D, E, and K belong to this category.

Our vitamins’ need is supplied mostly by external sources, such as a healthy combination of foods and dietary supplements. The body also produces a certain amount of vitamins D and K. Medical experts suggest that those on a vegetarian diet must include dietary supplements on their daily menu, especially of vitamin B12. However, irrespective of being a vegetarian or not, a majority of us fail to incorporate a proper balance when it comes to the ideal amounts of vitamins we need to consume. Lesser or excessive consumption of any vitamin can prove to be a hindrance when it comes to achieving a good health. The following section gives you the ideal values of various vitamins, that the human body needs during different phases of life.

Our body requires each and every vitamin in some amounts, however, the amounts vary depending upon our age, gender, and the changing phases of life. For example, a woman who is pregnant or lactating has different vitamin needs than a non-pregnant woman. The values also vary based on our lifestyle and health conditions. Therefore, irrespective of anything, please consult your doctor before implementing any dietary changes, to ensure that they are suitable as per your health requirements.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• µg/d represents micrograms per day.

Points to Consider –

• Excessive consumption of preformed vitamin A may lead to liver toxicity.
• Those with a history of liver disease, or alcohol dependency, or with protein malnutrition are susceptible to the dangers associated with the excessive intake of this vitamin (preformed form).
• Natural sources of vitamin A include dark leafy vegetables, colorful fruits, liver, fish, and whole milk.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• mg/d represents milligrams per day.
• ND stands for Not Determinable.

Points to Consider –

• Although no reported side effect of the excessive consumption of thiamine has been reported, caution is advised.
• Those with malabsorption syndrome, or who are on treatment that includes hemodialysis or
  peritoneal dialysis, may be advised to consume more of this vitamin.
• Natural sources of vitamin B1 include ready-to-eat cereals, bread, whole grains, and products made from these foods.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• mg/d represents milligrams per day.
• ND stands for Not Determinable.

Points to Consider –

• Although no reported side effect of the excessive consumption of riboflavin has been reported, caution should be kept.
• Natural sources of vitamin B2 include fortified cereals, bread, milk, and organ meats.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• ND stands for Not Determinable.
• mg/d represents milligrams per day.

Points to Consider –

• No reported side effect of the excessive consumption of niacin through natural food sources has been reported. However, excessive intake of its supplements may lead to flushing and gastrointestinal distress.
• The UL values are applicable if this vitamin is being supplied to the body through supplements, fortified foods, or both.
• Those undergoing hemodialysis or peritoneal dialysis, or those who are dealing with malabsorption syndrome may need extra dosage of this vitamin.
• Natural sources of vitamin B3 include meat, fish, poultry, fortified ready-to-eat cereals, whole grains, and bread.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• ND stands for Not Determinable.
• mg/d represents milligrams per day.

Points to Consider –

• The reported side effects of excessive consumption of choline include sweating, hypotension, body odor, and salivation.
• Those with depression and other diseases such as Parkinson’s disease, liver disease, and renal disease should consume this vitamin with caution.
• Natural sources of choline include milk, liver, peanuts, and eggs.

Note –

• RDA stands for Recommended Dietary Allowances.
• ND stands for Not Determinable.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• mg/d represents milligrams per day.

Points to Consider –

• No reported side effect of the excessive consumption of vitamin B5 has been reported. However, caution is still advised.
• Natural sources of vitamin B5 include egg yolk, chicken, liver, kidney, beef, tomatoes, potatoes, oats, whole grains, and cereals.

Note –

• RDA stands for Recommended Dietary Allowances.
• ND stands for Not Determinable.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• mg/d represents milligrams per day.

Points to Consider –

• No reported side effect of the excessive consumption of vitamin B6 through natural food sources has been reported. However, caution is still advised in case of supplements, as they could pose a risk for sensory neuropathy.
• Sources of vitamin B6 include organ meats, fortified cereals, fortified soy-based products that can be used as subsitutues for meat.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• ND stands for Not Determinable.
• µg/d represents micrograms per day.

Points to Consider –

• No substantial evidence indicates any adverse reaction to excessive biotin consumption. However, caution is still essential.
• The main natural food source of biotin is liver. But fruits and meat also contain this vitamin in smaller quantities.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• ND stands for Not Determinable.
• µg/d represents micrograms per day.

Points to Consider –

• No substantial evidence indicates any adverse reaction to excessive folate consumption in the form of supplements or natural foods. However, caution is still essential as it can mask vitamin B12 deficiency which may lead to severe neurological damage.
• The UL values are for cases where this vitamin is consumed from fortified foods and supplements, or both.
• The main sources of folic acid (another name for this vitamin) include dark leafy vegetables, enriched cereals, and enriched whole-grain bread.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• ND stands for Not Determinable.
• µg/d represents micrograms per day.

Points to Consider –

• No substantial evidence indicates any adverse reaction to excessive consumption of vitamin B12, be it in the form of supplements or natural foods. Yet, caution is advised.
• Experts suggest those over 50 years of age and above to consume this vitamin in the form of fortified foods and supplements, mainly because with age, they tend to malabsorb this vitamin present in natural foods.
• The main sources of this vitamin include meat, fortified cereals, fish, and poultry.

Note –

• RDA stands for Recommended Dietary Allowances.
• ND stands for Not Determinable.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• mg/d represents milligrams per day.

Points to Consider –

• Excessive consumption of vitamin C can lead to excessive iron absorption in the body. Other side effects include kidney stones and gastrointestinal disturbances.
• Those who smoke are recommended to have an extra dosage of 35 mg/d. Passive smokers should ensure that they meet the daily requirement for this vitamin.
• Sources of vitamin C include citrus fruits, strawberries, tomatoes, potatoes, spinach, broccoli, and cabbages.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• µg/d represents micrograms per day.

Points to Consider –

• Vitamin D supplement intake may cause adverse reactions with some medications, especially those related to diabetes, heart problems, and kidney diseases. Speak to your doctor about the dosage in case of any medical problem.
• Excessive intake of this vitamin may also cause hypercalcemia. In some people, it may also cause certain allergic reactions.
• The main source of vitamin D is sunlight. Food sources include fortified cereals and milk, oily fish, and eggs from hens that have been fed vitamin D.

Note –

• RDA stands for Recommended Dietary Allowances.
• ND stands for Not Determinable.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• mg/d represents milligrams per day.

Points to Consider –

• There hasn’t been any reported side effect from consuming excessive vitamin E from natural foods. However, its supplements may lead to hemorrhagic toxicity.
• Natural sources of vitamin E include meats, vegetable oils, nuts, fruits, and vegetables.

Note –

• RDA stands for Recommended Dietary Allowances.
• AI stands for Adequate Intakes.
• UL represents the Tolerable Upper Intake Levels.
• ND stands for Not Determinable.
• µg/d represents micrograms per day.

Points to Consider –

• No substantial evidence indicates any adverse reaction to excessive vitamin K consumption, be it in the form of foods, supplements, or both. However, caution is still essential.
• Those on anticoagulant therapy should be cautious of the amount of vitamin K they consume.
• Natural foods containing vitamin K include green vegetables, margarine, and plant oils.

Most of us tend to avoid our vitamin needs, often taking our body’s capabilities for granted. With so many sources available, not only in the form of natural foods but also fortified products and supplements, meeting our daily RDI isn’t a difficult task. However, because the market is flooded with numerous options when it comes to vitamin supplements, one needs to be cautious. Also, considering that most of the population is dealing with some or the other health problem, it is imperative to consult a trusted healthcare specialist to minimize the risks of side effects, or adverse reactions due to the intake of any of the aforementioned vitamins.

Disclaimer: This article is meant for informational purposes only and should not be considered as a replacement for expert medical advice. Kindly consult a physician for accurate dosages.