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Vitamins: Recommended Intake Levels

Vitamin

Women

Men

minimum

maximum

minimum

maximum

Vitamin A

700 mcg

3,000 mcg

900 mcg

3,000 mcg

Vitamin A

in IU

2,334 IU

10,000 IU

3,000 IU

10,000 IU

Vitamin B1

Thiamin

1.1 mg

NK

1.2 mg

NK

Vitamin B2

Riboflavin

1.1 mg

NK

1.3 mg

NK

Vitamin B3

Niacin

14 mg

35 mg

16 mg

35 mg

Vitamin B6

1.3 mg

100 mg

1.3 mg

100 mg

Vitamin B6

ages 51+

1.5 mg

1.7 mg

Vitamin B12

2.4 mcg

NK

2.4 mcg

NK

Folate

400 mcg

1,000 mcg

400 mcg

1,000 mcg

Pantothenic acid

5 mg

NK

5 mg

NK

Biotin

30 mcg

NK

30 mcg

NK

Biotin

ages 14-18

25 mcg

25 mcg

Choline

425 mg

3,500 mg

550 mg

3,500 mg

Vitamin C

75 mg

2,000 mg

90 mg

2,000 mg

Vitamin D

5 mcg

50 mcg

5 mcg

50 mcg

Vitamin D

ages 51-70

10 mcg

10 mcg

Vitamin D

ages 71+

15 mcg

15 mcg

Vitamin E

15 mg

1,000 mg

15 mg

1,000 mg

Vitamin E

(natural) in IU

22 IU

1,100 IU

22 IU

1,100 IU

Vitamin E 

(synthetic) in IU

33 IU

1,500 IU

33 IU

1,500 IU

Vitamin K

90 mcg

NK

120 mcg

NK

Vitamin K

ages 14-18

75 mcg

75 mcg

Vitamins: Recommended Intake Levels

30 June 2004
by Wyn Snow, Managing Editor

The following chart shows the recommended minimum daily intake levels and the recommended "not to exceed" daily maximums (tolerable upper intake levels) for vitamins—as recommended for healthy adults by the Food and Nutrition Board of the National Academy's Institute of Medicine.

When there is more than one line for a vitamin, the first line is for everyone ages 14 and older, unless a second or third line specifies an age group.

When a cell in the table is blank, the information in the row above it holds true for that age as well.

Key to Nutrition Chart:

NK means “Not Known”

Mg means milligrams

Mcg means micrograms (1,000 mcg = 1 mg)

IU means International Units, how many mg or mcg may vary according to nutrient