An Overview of Daily Vitamin Intake

Humans need a specific amount of daily vitamin intake, and this is derived from a combination of fruits, vegetables, meats and grain supplements. This article summarizes recommended daily allowances and other indexes in order to present an overview of daily vitamin intake of all the most common vitamins. For some vitamins, there is simply no recommended daily intake established so no value can be identified.

In the beginning the recommended daily intake (a.k.a. recommended daily allowance) requirements of minerals and vitamins devised by the National Academy of Science's Nutrition and Food Board were fixed at levels just to avoid deficiency states. There is a growing number of evidence; however, that higher daily vitamin intake may be beneficial in fending off diseases and improving health on the whole. The members of another official body, the Council for Responsible Nutrition, have tried to figure out how much extra mineral and vitamin supplements can be taken daily to achieve the best daily vitamin benefits. To do this, they have made a research to find:

NOAEL - the daily vitamin intake level without credibly-substantiate unfavorable reactions seen in humans;

LOAEL - the lowest daily vitamin intake at which one or more adverse effects have been observed in humans under particular circumstances. (For some vitamins, there are simply no reports or very few reports of unfavorable effects at any level; hence no LOAEL value could be identified.)

The Council for Responsible Nutrition has an executive summary published which is available in an Adobe PDF ® format. The following chart is modified and condensed variant of an executive summary published by the Council for responsible Nutrition:

A) Vitamin A: Function: Supports growth and restoration of body tissues, healthy hair, skin and bone formation. Affects the night vision.

Recommended daily allowance: 2,600 IU

NOAEL: 10,000 IU (this level is less with renal disease)

LOAEL: 21,600 IU

B) Beta-carotene: Function: Functions as an antioxidant and can help fight certain cancers, heart disease and cataracts. In the body converted into vitamin A.

Recommended daily allowance: Not established

NOAEL: 25 mg

LOAEL: Not established

C) Vitamin C: Function: Supports well cells development, resistance to infections, and wound healing. Functions as an antioxidant and can help avoid certain cancers, heart disease and cataracts. Can reduce intense menstruation.

Recommended daily allowance: 60 mg

NOAEL: more than 1,000 mg

LOAEL: Not established


D) Vitamin D: Function: Promotes cells protection against free radical injury. Functions as an antioxidant and can help fend off certain cancers, heart disease and cataracts. Essential for normal development and growth.

Recommended daily allowance: 12 IU (8 mg)

NOAEL: 1,200 IU (800 mg)

LOAEL: Not established

E) Vitamin K (phylloquinone): Function: Essential for bone health and normal blood clotting

Recommended daily allowance: 0.065 mg

NOAEL: 30 mg

LOAEL: Not established

F) Thiamin (B1): Function: Needed for converting carbohydrates into energy. Required for normal functioning of the muscles (including the heart muscle) and nervous system. Recommended daily allowance: Not established

NOAEL: 50 mg

LOAEL: Not established

G) Nicotinic Acid: Function: Supports energy release from foods and promotes proper functioning of the nervous system. High daily vitamin intake may decrease elevated cholesterol.

Recommended daily allowance: Not established

NOAEL: 500 mg

LOAEL: 1,000 mg

Follow this breakdown of vitamins and start your new healthy lifestyle today!

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