|
Vitamin |
Functions/Roles in Metablolism |
Recommended Dietary Allowance
|
Vitamin A |
IBone growth, reproduction, immune function, eyesight |
Adults: Age 19+:
Males: 900 μg
Females: 700 μg
Infants/children:
0–6 months: *400 μg
7–12 months:*500 μg
1–3 years: 300 μg
4–8 years: 400 μg
9–13 years: 600 μg
14–18 years (boys): 900 μg
14–18 years (girls): 700 μg
Pregnancy:
Age < 18 750 μg
Age 19+ 770 μg
Lactation: Age < 18 1,200 μg
Age 19+ 1,300 μg
|
Vitamin D
|
Maintenance of normal blood levels of calcium and phos–phorus; bone mineralization; cell growth, immune function |
Adults:*
Ages19–50: 5 μg/200 IU
Ages 51–70: 10 μg/400 IU
Ages 70+: 15 mg/ 600 IU
Infants /children:*
1–18 years: 5 μg/200 IU
Pregnancy/
lactation:*5 μg/200 IU
|
Vitamin E
|
Antioxidant (protects cells against free radicals) plays role in immune function and in DNA repair; blood clotting
|
Adults:
19+ years: 15 mg
Infants/children:
0–6 months:* 4 mg
7–12 months:*5 mg
1–3 years: 6 mg
4–8 years: 7 mg
9–13 years: 11 mg
14–18 years: 15 mg
Pregnancy: 15 mg
Lactation: 19 mg
|
Vitamin K |
Blood coagulation, bone growth |
Adults: 19+ years: *
Males: 120 μg
Females: 90 μg
Infants/children:*
0–6 months: 2 μg
7–12 months: 2.5 μg
1–3 years: 30 μg
4–8 years: 55 μg
9–13 years: 60 μg
14–18 years (boys): 120 μg
14–18 years (girls): 75 μg
Pregnancy/lactation:*
Age < 18 years: 75 μg
Age 19+ years: 90 µg
|
| Sources: National Institutes of Health, Office of Dietary Supplements Web site (http://dietary–supplements.info.nih.gov/)
⊥see Azzi A Zingg, Nonantioxidant activities of vitamin E. Curr Med Chem. 2004;11:1113–1133.
Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, D.C.: National Academies Press, 2000.
Institute of Medicine, Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, D.C.: National Academies Press, 2000. |
Vitamin C
|
Antioxidant; synthesis of connective tissue components (e.g., collagen, elastin, fibronectin, proteoglycans) |
Adults (> 19 years):
Males: 90 mg
Females: 75 mg
Infants/children:
0–6 months:*40 mg
7–12 months:*50 mg
1–3 years: 15 mg
4–8 years: 25 mg
9–13 years: 45 mg
14–18 years (boys): 75 mg
14–18 years (girls): 65mg
Pregnancy:
Age < 18: 80 mg
Age 19–50: 85 mg
Lactation:
Age < 18: 115 mg
Age 19+: 120 mg
|
Thiamine (B1) |
Metabolism of carbohydrates and branched–chain amino acids |
Adults (> 19 years):
Males: 1.2 mg
Females: 1.1 mg
Infants/children:
0–6 months:* 0.2 mg
7–12 months:* 0.3 mg
1–3 years: 0.5 mg
4–8 years: 0.6 mg
9–13 years: 0.9 mg
14–18 years (boys): 1.2 mg
14–18 years (girls): 1.1 mg
Pregnancy/lactation: 1.4 mg
|
Riboflavin (B2) |
Coenzyme in numerous reactions |
Adults (ages 19+):
Males: 1.3 mg
Females: 1.1 mg
Infants/children:
0–6 months:* 0.3 mg
7–12 months:* 0.4 mg
1–3 years: 0.5 mg
4–8 years: 0.6 mg
9–13 years (boys): 0.9 mg
14–18 years (boys): 1.3 mg
9–13 years (girls): 0.9 mg
14–18 years (girls): 1.0 mg
Pregnancy: 1.4 mg
Lactation: 1.6 mg
|
Niacin (B3) |
Coenzyme in numerous reactions
|
Males > 14 years: 16 mg
Females >14 years: 14 mg
Infants/children:
0–6 months:* 2.0 mg
7–12 months:* 4.0 mg
1–3 years: 6.0 mg
4–8 years: 8.0 mg
9–13 years (boys): 12.0 mg
Pregnancy: 18 mg
Lactation: 17 mg
|
Pantothenic acid (B5) |
Coenzyme in the metabolism of amino acids and carbohydrates |
Adults:
Ages 19–50: 1.3 mg
Age 51+ (males): 1.7 mg
Age 51+ (females): 1.5 mg
Infants/children:
0–6 months:* 0.1 mg
7–12months: * 0.3 mg
1–3 years: 0.5 mg
4–8 years: 0.6 mg
9–13 (boys/girls): 1.0 mg
14–18 years (boys): 1.3 mg
14–18 years (girls): 1.2 mg
Pregnancy: 1.9 mg
Lactation: 2.0 mg
|
Pyridoxine (B6) |
Coenzyme in the metabolism of amino acids and carbohydrates
|
Adults:
Ages 19–50: 1.3 mg
Age 51+ (males): 1.7 mg
Age 51+ (females): 1.5 mg
Infants/children:
0–6 months:* 0.1 mg
7–12months: * 0.3 mg
1–3 years: 0.5 mg
4–8 years: 0.6 mg
9–13 (boys/girls): 1.0 mg
14–18 years (boys): 1.3 mg
14–18 years (girls): 1.2 mg
Pregnancy: 1.9 mg
Lactation: 2.0 mg
|
Folic acid |
Essential for DNA synthesis
|
Adults (ages 19+): 400 µg
Infants/children:
0–6 months:* 65 µg
7–12months:* 80 µg
1–3 years: 150 µg
4–8 years: 200 µg
9–13 years: 300 µg
14–18 years: 400 µg
Pregnancy: 600 µg
Lactation: 500 µg
|
Vitamin (B12) |
Essential for normal blood cell formation and brain and nerve function
|
Adults (ages 19+): 2.4 µg
Infants/children:
0–6 months:* 0.4 µg
7–12months:* 0.5 µg
1–3 years: 0.9 µg
4–8 years: 1.2 µg
9–13 years: 1.8 µg
4–18 years: 2.4 µg
Pregnancy: 2.6 µg
Lactation: 2.8 µg
|
| * IOM did not set an RDA for vitamins in this age group. Instead, an Adequate Intake (AI) is used. According to the Institute of Medicine, “The AI is a recommended average daily nutrient intake level, based on experimentally derived intake levels or approximations of observed mean nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate. An AI is established when there is insufficient scientific evidence to determine an Estimated Average Requirement (EAR).” |
