Vitamins and Minerals Guideline Daily Amounts
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 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||-||-|
Recommended Daily Allowances for Minerals and Trace Elements
| Calcium||Growth & development of strong bones, teeth & healthy muscles||700mg||700mg|
|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 AmountDaily vitamin and mineral requirements vary depending on age.
mg = milligrams
µg = micrograms (1mg = 1000µg)
Please see the NHS website for more details.