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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 skin700µg600µg
Vitamin B1 (Thiamin)Releases energy from food1.3mg0.8mg
Vitamin B2 (Riboflavin)Healthy skin, mucous membranes & eyes. Helps release energy from food1.3mg1.1mg
Vitamin B6 (Pyridoxine)Healthy blood & nervous system1.4mg1.2mg
Vitamin B12Healthy blood1.5µg1.5µg
Vitamin C (Ascorbic acid)Tissue growth & repair, protects against infection, aids iron absorption, antioxidant40mg40mg
Vitamin DHealthy bones and teeth, calcium absorption10µg10µg
Vitamin KBlood clotting
Niacin (Nicotinic acid)Releases energy from foods16.5mg13.2mg
Pantothenic AcidHealthy growth, releases energy from food--
BiotinUsed in food metabolism--

Recommended Daily Allowances for Minerals and Trace Elements
Needed For:
CalciumGrowth & development of strong bones, teeth & healthy muscles700mg700mg

Healthy blood14.8mg (19-50 years) 8.7mg (50-64 years)14.8mg (19-50 years) 8.7mg (50-64 years)
MagnesiumActivates energy-producing chemical reactions, controls nerve impulses and muscle contraction300mg270mg
PhosphorusHealthy bones, releases energy from foods550mg550mg
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 system7.5mg7.5mg
ZincImportant in immune system9.5mg9.5mg

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

Daily vitamin and mineral requirements vary depending on age.
Please see the NHS website for more details.
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