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See Also: Mineral SupplementsZincVitamin CSeleniumIronVitamin BVitamin ACalcium and MagnesiumChromiumIodineVitamin DVitamin EMultiple Mineral Formulas

Vitamins and Minerals Guideline Daily Amounts

Information about RDAs for vitamins and minerals
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 AHealthy eyes and skin800µg
Vitamin B1 (Thiamin)Releases energy from food1.4mg
Vitamin B2 (Riboflavin)Healthy skin, mucous membranes & eyes. Helps release energy from food1.6mg
Vitamin B6 (Pyridoxine)Healthy blood & nervous system2mg
Vitamin B12Healthy blood1µg
Vitamin C (Ascorbic acid)Tissue growth & repair, protects against infection, aids iron absorption, antioxidant60mg
Vitamin DHealthy bones and teeth, calcium absorption5µg
Vitamin KBlood clotting
-
Niacin (Nicotinic acid)Releases energy from foods18mg
Pantothenic AcidHealthy growth, releases energy from food6mg
BiotinUsed in food metabolism150µg

Recommended Daily Allowances for Minerals and Trace Elements
Mineral
Needed For:
RDA:
CalciumGrowth & development of strong bones, teeth & healthy muscles800mg
IronHealthy blood14mg
MagnesiumActivates energy-producing chemical reactions, controls nerve impulses and muscle contraction300mg
PhosphorusHealthy bones, releases energy from foods800mg
PotassiumHealthy fluid balance, normal functioning of nerves, muscles & heart rhythm
-
SodiumHealthy fluid balance, normal functioning of nerves & muscles
-
FluorideHelps prevent dental cavities
-
SeleniumAnti-oxidant, helps immune system
-
ZincImportant in immune system15mg

RDA = European Recommended Daily Amount
mg = milligrams
µg = micrograms (1mg = 1000µg)

 
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