RDA for Vitamins

Vitamin and mineral deficiency diseases in the United States were relatively common prior to World War II. Today, with the fortification of the food supply, true vitamin deficiency states are rare outside the setting of specific disease states, drug-nutrient interactions, or extreme malnutrition.

The US Dept of Agriculture conducts regular surveys (The National Health and Nutrition Examination Survey) of the U.S. population. The last such survey for was conducted between 1976 and 1980, and the current survey runs from 1988 to 1994 for RDA for vitamins

The 1976 to 1980 survey indicated that the most common vitamin deficiencies in the U.S. population in good health were iron and calcium, in women only. The intake of most B vitamins, vitamin C, D, E and others were at or above the Recommended Dietary Allowances (RDA). The RDA for vitamins are normally issued every ten years by the National Academy of Science Food and Nutrition Board to help guide healthy individuals and help in planning various national nutrition programs for infant feeding and school nutrition. Buy Vitamin E Supplements here

The RDA for vitamins levels are normally set above the threshold needed to prevent deficiency diseases, but in some cases the levels are below those some experts would like to see for the prevention of disease. In fact, in 1980 the guidelines were not issued due to a philosophical difference of opinion among the expert members of the group as to whether the RDA should be raised to encourage intake of Vitamin A (carotenoid)-rich and Vitamin C rich foods such as fruits and vegetables. The controversy was finally settled with the issuance of the 1989 guidelines which reverted to the original aim of averting nutritional deficiency states through public policy recommendations. It is important to know RDA for vitamins

Fat Soluble Vitamins*

Age Energy Protein Vitamin A Vitamin D Vitamin E Vitamin K
k. cal g IU *ug RE IU *ug IU *mg TE *ug
Children 4-6 1,800 30/24 2,500 500 400 5 9 7 -/20
7-10 2,400/ 2,000 36/28 3,300 500 400 5 10 7 -/30
Males 15-18 3,000 54/59 5,000 1,000 400 5 15 10 -/65
19-24 3,000/ 2,900 54/58 5,000 1,000 400 5 15 10 -/70
25-50 2,700 56/63 5,000 1,000 – 5 15 10 -/80
50+ 2,400 56/63 5,000 1,000 – 10 15 10 -/80
Females 15-18 2,100 48/44 4,000 800 400 5 12 8 -/55
19-24 2,100 46/46 4,000 800 400 5 12 8 -/60
25-50 2,000 46/50 4,000 800 – 5 12 8 -/65
50+ 1,800 46/50 4,000 800 – 10 12 8 -/65
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing

Water Soluble Vitamins*

Age Ascorbic Acid Folacin/ Folate Niacin Riboflavin Thiamine Vitamin B6 Vitamin B12
mg mcg mg mg mg mg mcg
Children 4-6 40/45 200/75 12 1.1 0.9 0.9/1.1 1.5/1.0
7-10 40/45 300/100 16/13 1.2 1.2/1.0 1.2 2.0/1.4
Males 15-18 45/60 400/200 20 1.8 1.5 2.0 3.0/2.0
19-24 45/60 400/200 20/19 1.8/1.7 1.5 2.0 3.0/2.0
25-50 45/60 400/200 18/19 1.6/1.7 1.4/1.5 2.0 3.0/2.0
50+ 45/60 400/200 16/15 1.5/1.4 1.2 2.0 3.0/2.0
Females 15-18 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.5 3.0/2.0
19-24 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.6 3.0/2.0
25-50 45/60 400/180 13/15 1.2/1.3 1.0/1.1 2.0/1.6 3.0/2.0
50+ 45/60 400/180 12/13 1.1/1.2 1.0 2.0/1.6 3.0/2.0

* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing


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