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.
Vitamin | RDA:♂ | RDA:♀ | |
Vitamin A | Healthy eyes and skin | 700µg | 600µg |
Vitamin B1 (Thiamin) | Releases energy from food | 1.3mg | 0.8mg |
Vitamin B2 (Riboflavin) | Healthy skin, mucous membranes & eyes. Helps release energy from food | 1.3mg | 1.1mg |
Vitamin B6 (Pyridoxine) | Healthy blood & nervous system | 1.4mg | 1.2mg |
Vitamin B12 | Healthy blood | 1.5µg | 1.5µg |
Vitamin C (Ascorbic acid) | Tissue growth & repair, protects against infection, aids iron absorption, antioxidant | 40mg | 40mg |
Vitamin D | Healthy bones and teeth, calcium absorption | 10µg | 10µg |
Vitamin K | Blood clotting | ||
Niacin (Nicotinic acid) | Releases energy from foods | 16.5mg | 13.2mg |
Pantothenic Acid | Healthy growth, releases energy from food | - | - |
Biotin | Used in food metabolism | - | - |
Mineral | RDA:♂ | RDA:♀ | |
Calcium | Growth & development of strong bones, teeth & healthy muscles | 700mg | 700mg |
Iron | Healthy blood | 14.8mg (19-50 years) 8.7mg (50-64 years) | 14.8mg (19-50 years) 8.7mg (50-64 years) |
Magnesium | Activates energy-producing chemical reactions, controls nerve impulses and muscle contraction | 300mg | 270mg |
Phosphorus | Healthy bones, releases energy from foods | 550mg | 550mg |
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 | 7.5mg | 7.5mg |
Zinc | Important in immune system | 9.5mg | 9.5mg |
RDA = European Recommended Daily Amount
mg = milligrams
µg = micrograms (1mg = 1000µg)
var | value |
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