Vitamin & Nutrient RDA Guide
Vitamins are compounds that our body requires to grow and stay healthy. These compounds assist in eveything from building new tissue, digestion, maintaining a strong immune system and much more. While many people feel they should take vitamin supplements, please keep the following point in mind:
- You may be getting enough of the vitamin without the supplement.
- Some vitamins are made in sufficient quantities by your body, i.e. vitamins D and K
- If you are unsure if you should take a vitamin supplements, ask your doctor. This includes if you have an underlying medical conditions, cancer, diabetes, etc.
Below is a listing of the RDA "Recommended Dietary Allowance" for specific vitamins:
| RDA | |||||||||
|---|---|---|---|---|---|---|---|---|---|
| Vitamin | Age 1-3 |
Age 4-8 |
Age 9-13 |
M | F | F1 | F2 | What it's for | Where it's found |
| A (Retinol) |
300 mcg | 400 | 600 | 900 | 700 | 750 | 1200 | Vision, growth, skin, hair, mucous membranes, immune system, and reproduction. Beta-carotene is an antioxidant* | Dairy, whole eggs, fish oil, liver. Beta-carotene is found in brightly colored fruits and vegetables |
| B1 (Thiamine) |
0.5 mg | 0.6 | 0.9 | 1.2 | 1.1 | 1.4 | 1.4 | Heart, muscles, central nervous system, and converting carbohydrates into energy | Fortified breads, cereals, pasta, whole grains, lean meat, fish, legumes, berries |
| B2 (Riboflavin) |
0.5 mg | 0.6 | 0.9 | 1.3 | 1.1 | 1.4 | 1.6 | Growth, red blood cell production, and converting carbohydrates into energy | Liver, milk, meat, dark green vegetables, whole grain and enriched cereals, pasta, bread, mushrooms |
| B3 (Niacin) |
6 mg | 8 | 12 | 16 | 14 | 18 | 17 | Digestive system, skin, and central nervous system | Dairy, poultry, fish, lean meats, nuts, eggs |
| B5 (Pantothenic Acid) |
2 mcg | 3 | 4 | 5 | 5 | 6 | 7 | Metabolism of energy and synthesis of hormones | Many foods |
| B6 (Pyridoxine) |
0.5 mg | 0.6 | 1 | 1.3 | 1.3 | 1.9 | 2 | Metabolism, red blood cell production and immune system | Whole grains, cereals, liver, avocados, spinach, bananas |
| B7 (Biotin) |
8 mcg | 12 | 20 | 30 | 30 | 30 | 35 | Metabolism of energy | Organ meats, egg yoke, nuts, soybeans, legumes, brewer's yeast |
| B9 (Folic Acid) |
150 mcg | 200 | 300 | 400 | 400 | 600 | 500 | Production of red blood cells, DNA, growth, cell function, and digestive acids | Green leafy vegetables |
| B12 (Cobalamin) |
0.9 mcg | 1.2 | 1.8 | 2.4 | 2.4 | 2.6 | 2.8 | Metabolism, red blood cell production and central nervous system | Eggs, meat, poultry, shellfish, dairy |
| C (Ascorbic acid) |
15 mg | 25 | 45 | 90 | 75 | 80 | 120 | Growth, repair of tissues, formation of collagen, and immune system. Antioxidant* | Citrus fruits, strawberries, broccoli, tomatoes |
| D | 5 mcg | 5 | 5 | 5 | 5 | 5 | 5 | Absorption of calcium | Dairy products and sun exposure |
| E | 6 mg | 7 | 11 | 15 | 15 | 15 | 19 | Red blood cell production. Antioxidant* | Wheat germ, corn, nuts, olives, spinach, liver, green leafy vegetables, vegetable oils |
| K | 30 mcg | 55 | 60 | 120 | 90 | 90 | 90 | Control blood clotting | Green leafy vegetables, cauliflower, soybean oil, cereals |
* Antioxidants help to prevent damage caused by unstable molecules called free radicals.
1 RDA for woman who are pregnant
2 RDA for woman who are breast feeding
The RDA values included in the table above are the recommended daily allowances as laid out by the FDA.
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Other Select Nutrients:
| RDA | |||||||||
|---|---|---|---|---|---|---|---|---|---|
| Nutrient | Age 1-3 |
Age 4-8 |
Age 9-13 |
M | F | F1 | F2 | Where it's found | |
| Calcium | 500 mg | 800 | 1300 | 1000 | 1000 | 1000 | 1000 | Dairy, cheese, yogurt, kale, and broccoli | |
| Iron | 7 mg | 10 | 8 | 8 | 18 | 27 | 9 | Meat, poultry, fruits, vegetables, grain products | |
| Potassium | 3 g | 3.8 | 4.5 | 4.7 | 4.7 | 4.7 | 5.1 | Lima beans, broccoli, tomato, potato, banana, apple | |
| Zinc | 3 mg | 5 | 8 | 11 | 8 | 11 | 12 | Red meat, fortified grain products | |
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