Vitamins and Minerals Guideline Daily Amounts
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A comprehensive list of the recommended daily allowances / guideline daily amounts for the most common vitamins and minerals that we require on a daily basis. Please note that these are only guidelines. Daily vitamin and mineral requirements vary depending on a number of factors, including (amongst others) age and gender. Recommended Daily Allowances for Vitamins| Vitamin | Needed for: | RDA: | | Vitamin A | Healthy eyes and skin | 800µg | | Vitamin B1 (Thiamin) | Releases energy from food | 1.4mg | | Vitamin B2 (Riboflavin) | Healthy skin, mucous membranes & eyes. Helps release energy from food | 1.6mg | | Vitamin B6 (Pyridoxine) | Healthy blood & nervous system | 2mg | | Vitamin B12 | Healthy blood | 1µg | | Vitamin C (Ascorbic acid) | Tissue growth & repair, protects against infection, aids iron absorption, antioxidant | 60mg | | Vitamin D | Healthy bones and teeth, calcium absorption | 5µg | | Vitamin K | Blood clotting | - | | Niacin (Nicotinic acid) | Releases energy from foods | 18mg |
| Pantothenic Acid | Healthy growth, releases energy from food | 6mg | | Biotin | Used in food metabolism | 150µg | Recommended Daily Allowances for Minerals and Trace Elements| Mineral | Needed For: | RDA: | | Calcium | Growth & development of strong bones, teeth & healthy muscles | 800mg | | Iron | Healthy blood | 14mg | | Magnesium | Activates energy-producing chemical reactions, controls nerve impulses and muscle contraction | 300mg | | Phosphorus | Healthy bones, releases energy from foods | 800mg | | Potassium | Healthy fluid balance, normal functioning of nerves, muscles & heart rhythm | - | | Sodium | Healthy fluid balance, normal functioning of nerves & muscles | - | | Fluoride | Helps prevent dental cavities | - | | Selenium | Anti-oxidant, helps immune system | - | | Zinc | Important in immune system | 15mg | RDA = European Recommended Daily Amount
mg = milligrams
µg = micrograms (1mg = 1000µg)
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