jueves, 2 de abril de 2015

Recommended Daily Vitamin Requirements

Caution Vitamin-supplement Consumers!


While vitamin supplements do prove to be helpful, it is highly recommended to consult your healthcare specialist before taking them with―or in place of―any other medication or treatment. For instance, vitamins C and E supplements may decrease the effectiveness of certain types of cancer chemotherapy. Also, Vitamin K can reduce the effect Coumadin® which is used to prevent blood clots.


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.


Dietary Reference Intakes for All Vitamins


Vitamin AVitamin B1Vitamin B2Vitamin B3CholineVitamin B5Vitamin B6Vitamin B7FolateVitamin B12Vitamin CVitamin DVitamin EVitamin K


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.
















































Vitamin A
Gender/Life StageAge GroupRDA/AI*

(μg/d)


UL

(μg/d)


Infants0-6 months

7-12 months


400*

500*


600

600


Children1-3 years

4-8 years


300

400


600

900


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


600

900


900


900


900


900


1,700

2,800


3,000


3,000


3,000


3,000


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


600

700


700


700


700


700


1,700

2,800


3,000


3,000


3,000


3,000


Pregnancy≤ 18 years

19-30 years


31-50 years


750

770


770


2,800

3,000


3,000


Lactation≤ 18 years

19-30 years


31-50 years


1,200

1,300


1,300


2,800

3,000


3,000



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.


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Vitamin B1 (Thiamin)
Gender/Life StageAge GroupRDA/AI*

(mg/d)


UL
Infants0-6 months

7-12 months


0.2*

0.3*


ND

ND


Children1-3 years

4-8 years


0.5

0.6


ND

ND


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


0.9

1.2


1.2


1.2


1.2


1.2


ND

ND


ND


ND


ND


ND


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


0.9

1.0


1.1


1.1


1.1


1.1


ND

ND


ND


ND


ND


ND


Pregnancy≤ 18 years

19-30 years


31-50 years


1.4

1.4


1.4


ND

ND


ND


Lactation≤ 18 years

19-30 years


31-50 years


1.4

1.4


1.4


ND

ND


ND



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.


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Vitamin B2 (Riboflavin)
Gender/Life StageAge GroupRDA/AI*

(mg/d)


UL
Infants0-6 months

7-12 months


0.3*

0.4*


ND

ND


Children1-3 years

4-8 years


0.5

0.6


ND

ND


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


0.9

1.3


1.3


1.3


1.3


1.3


ND

ND


ND


ND


ND


ND


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


0.9

1.0


1.1


1.1


1.1


1.1


ND

ND


ND


ND


ND


ND


Pregnancy≤ 18 years

19-30 years


31-50 years


1.4

1.4


1.4


ND

ND


ND


Lactation≤ 18 years

19-30 years


31-50 years


1.6

1.6


1.6


ND

ND


ND



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.


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Vitamin B3 (Niacin)
Gender/Life StageAge GroupRDA/AI*

(mg/d)


UL

(mg/d)


Infants0-6 months

7-12 months


2*

4*


ND

ND


Children1-3 years

4-8 years


6

8


10

15


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


12

16


16


16


16


16


20

30


35


35


35


35


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


12

14


14


14


14


14


20

30


35


35


35


35


Pregnancy≤ 18 years

19-30 years


31-50 years


18

18


18


30

35


35


Lactation≤ 18 years

19-30 years


31-50 years


17

17


17


30

35


35



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.


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Choline
Gender/Life StageAge GroupRDA/AI*

(mg/d)


UL

(mg/d)


Infants0-6 months

7-12 months


125*

150*


ND

ND


Children1-3 years

4-8 years


200*

250*


1,000

1,000


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


375*

550*


550*


550*


550*


550*


2,000

3,000


3,500


3,500


3,500


3,500


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


375*

400*


425*


425*


425*


425*


2,000

3,000


3,500


3,500


3,500


3,500


Pregnancy≤ 18 years

19-30 years


31-50 years


450*

450*


450*


3,000

3,500


3,500


Lactation≤ 18 years

19-30 years


31-50 years


550*

550*


550*


3,000

3,500


3,500



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.


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Vitamin B5 (Pantothenic Acid)
Gender/Life StageAge GroupRDA/AI*

(mg/d)


UL
Infants0-6 months

7-12 months


1.7*

1.8*


ND

ND


Children1-3 years

4-8 years


2*

3*


ND

ND


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


4*

5*


5*


5*


5*


5*


ND

ND


ND


ND


ND


ND


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


4*

5*


5*


5*


5*


5*


ND

ND


ND


ND


ND


ND


Pregnancy≤ 18 years

19-30 years


31-50 years


6*

6*


6*


ND

ND


ND


Lactation≤ 18 years

19-30 years


31-50 years


7*

7*


7*


ND

ND


ND



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.


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Vitamin B6 (Pyridoxine)
Gender/Life StageAge GroupRDA/AI*

(mg/d)


UL

(mg/d)


Infants0-6 months

7-12 months


0.1*

0.3*


ND

ND


Children1-3 years

4-8 years


0.5

0.6


30

40


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


1.0

1.3


1.3


1.3


1.7


1.7


60

80


100


100


100


100


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


1.0

1.2


1.3


1.3


1.5


1.5


60

80


100


100


100


100


Pregnancy≤ 18 years

19-30 years


31-50 years


1.9

1.9


1.9


80

100


100


Lactation≤ 18 years

19-30 years


31-50 years


2.0

2.0


2.0


80

100


100



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.


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Vitamin B7 (Biotin)
Gender/Life StageAge GroupRDA/AI*

(μg/d)


UL
Infants0-6 months

7-12 months


5*

6*


ND

ND


Children1-3 years

4-8 years


8*

12*


ND

ND


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


20*

25*


30*


30*


30*


30*


ND

ND


ND


ND


ND


ND


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


20*

25*


30*


30*


30*


30*


ND

ND


ND


ND


ND


ND


Pregnancy≤ 18 years

19-30 years


31-50 years


30*

30*


30*


ND

ND


ND


Lactation≤ 18 years

19-30 years


31-50 years


35*

35*


35*


ND

ND


ND



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.


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Vitamin B9 (Folate)
Gender/Life StageAge GroupRDA/AI*

(μg/d)


UL

(μg/d)


Infants0-6 months

7-12 months


65*

80*


ND

ND


Children1-3 years

4-8 years


150

200


300

400


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


300

400


400


400


400


400


600

800


1,000


1,000


1,000


1,000


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


300

400


400


400


400


400


600

800


1,000


1,000


1,000


1,000


Pregnancy≤ 18 years

19-30 years


31-50 years


600

600


600


800

1,000


1,000


Lactation≤ 18 years

19-30 years


31-50 years


500

500


500


800

1,000


1,000



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.


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Vitamin B12 (Cobalamin)
Gender/Life StageAge GroupRDA/AI*

(μg/d)


UL
Infants0-6 months

7-12 months


0.4*

0.5*


ND

ND


Children1-3 years

4-8 years


0.9

1.2


ND

ND


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


1.8

2.4


2.4


2.4


2.4


2.4


ND

ND


ND


ND


ND


ND


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


1.8

2.4


2.4


2.4


2.4


2.4


ND

ND


ND


ND


ND


ND


Pregnancy≤ 18 years

19-30 years


31-50 years


2.6

2.6


2.6


ND

ND


ND


Lactation≤ 18 years

19-30 years


31-50 years


2.8

2.8


2.8


ND

ND


ND



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.


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Vitamin C
Gender/Life StageAge GroupRDA/AI*

(mg/d)


UL

(mg/d)


Infants0-6 months

7-12 months


40*

50*


ND

ND


Children1-3 years

4-8 years


15

25


400

650


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


45

75


90


90


90


90


1,200

1,800


2,000


2,000


2,000


2,000


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


45

65


75


75


75


75


1,200

1,800


2,000


2,000


2,000


2,000


Pregnancy≤ 18 years

19-30 years


31-50 years


80

85


85


1,800

2,000


2,000


Lactation≤ 18 years

19-30 years


31-50 years


115

120


120


1,800

2,000


2,000



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.


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Vitamin D
Gender/Life StageAge GroupRDA/AI*

(µg/d)


UL

(µg/d)


Infants0-6 months

7-12 months


5*

5*


25

25


Children1-3 years

4-8 years


5*

5*


50

50


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


5*

5*


5*


5*


10*


15*


50

50


50


50


50


50


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


5*

5*


5*


5*


10*


15*


50

50


50


50


50


50


Pregnancy≤ 18 years

19-30 years


31-50 years


5*

5*


5*


50

50


50


Lactation≤ 18 years

19-30 years


31-50 years


5*

5*


5*


50

50


50



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.


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Vitamin E
Gender/Life StageAge GroupRDA/AI*

(mg/d)


UL

(mg/d)


Infants0-6 months

7-12 months


4*

5*


ND

ND


Children1-3 years

4-8 years


6

7


200

300


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


11

15


15


15


15


15


600

800


1,000


1,000


1,000


1,000


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


11

15


15


15


15


15


600

800


1,000


1,000


1,000


1,000


Pregnancy≤ 18 years

19-30 years


31-50 years


15

15


15


800

1,000


1,000


Lactation≤ 18 years

19-30 years


31-50 years


19

19


19


800

1,000


1,000



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.


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Vitamin K
Gender/Life StageAge GroupRDA/AI*

(μg/d)


UL
Infants0-6 months

7-12 months


2.0*

2.5*


ND

ND


Children1-3 years

4-8 years


30*

55*


ND

ND


Males9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


60*

75*


120*


120*


120*


120*


ND

ND


ND


ND


ND


ND


Females9-13 years

14-18 years


19-30 years


31-50 years


50-70 years


> 70 years


60*

75*


90*


90*


90*


90*


ND

ND


ND


ND


ND


ND


Pregnancy≤ 18 years

19-30 years


31-50 years


75*

90*


90*


ND

ND


ND


Lactation≤ 18 years

19-30 years


31-50 years


75*

90*


90*


ND

ND


ND



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.


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Source: National Academy of Sciences (NAS), Institute of Medicine (IOM), Food and Nutrition Board.


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 Buzzle 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.


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