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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
Needed for:
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
Needed For:
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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