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What is the ideal recommended daily vitamin intake?
Written byMedico Digital
Reviewed byJulie Cunningham
We asked our in-house nutritionists to go back to basics with some of the essential daily vitamins and minerals. From boosting immunity to promoting energy, these nutrients are the building blocks of
Summary
1B vitamins
Also known as B-complex vitamins, they’re a group of eight water-soluble vitamins that play essential roles in supporting the nervous system, energy…
2Vitamin D
“Vitamin D is really important for muscle function, muscle growth and bone health and immunity. It's advised to supplement with at least…”
3Iron
“You can actually increase the absorption of iron-rich foods by consuming them alongside vitamin C-rich foods, such as tomatoes, peppers and citrus…”
Vitamins and minerals are essential micronutrients that support your body in various processes and help it function properly.1
A varied and balanced diet provides most of the essential vitamins and minerals you need. However, most people have specific dietary requirements, which means some people may need to supplement to meet all their nutritional needs.2
With the help of our in-house nutritionists Emily Foster and Madalena Vieira Costa, let’s discuss the vitamins and minerals needed for optimal health, the importance of these micronutrients and the recommended daily intake.
What are essential vitamins and minerals?
Vitamins and minerals are key nutrients your body needs, playing vital roles in your body such as regulating hormonal activity to contribute to the normal function of the immune system. Together, these micronutrients perform hundreds of processes that aid your overall health and wellbeing.1
We’re going back to basics with the most important vitamins and minerals your body needs and how they help you stay healthy.
Vitamin A
Vitamin A, also called retinol, is a fat-soluble vitamin that helps support the immune system, aids vision and contributes to the normal function of the immune system.3,4
The recommended daily intake for adults aged 19 to 64 is 700µg for men and 600µg for women.3
Natural food sources of vitamin A include eggs, dairy, oily fish, liver products, green leafy vegetables as well as some orange and yellow fruits and vegetables such as carrots and mangos.3,4 Most people can get enough vitamin A from their diet.
Notably, consuming too much vitamin A – particularly from supplements – can be dangerous. Your daily intake of vitamin A from food and supplements shouldn’t exceed 1.5 mg (1,500 µg).3
Pregnant women especially must avoid having too much vitamin A, as it can harm their unborn baby.3,4 if you're pregnant or thinking about having a baby, don’t eat liver or liver products (such as pâté), or take cod liver oil or any supplements containing vitamin A (retinol), because these are all very high in vitamin A.3-5
During pregnancy, it’s important to take a specially formulated prenatal vitamin that doesn’t contain vitamin A rather than a regular multivitamin.5 Your GP or midwife will be able to give you more information on this.3
B vitamins
B vitamins, also known as B-complex vitamins, are a group of eight water-soluble vitamins that play essential roles in supporting the normal function of the nervous system, energy production and red blood cell formation.6
The recommended daily amounts and upper limits of B vitamins are as follows:7
- thiamin (vitamin B1) – women 0.8mg, men 1mg
- riboflavin (vitamin B2) – women 1.1mg, men 1.3mg
- niacin (vitamin B3) – women 13.2mg, men 16.5mg
- pantothenic acid (vitamin B5) – women and men up to 200mg (less than 200mg is unlikely to cause harm)
- vitamin B6 – women 1.2mg, men 1.4mg
- biotin (vitamin B7) – up to 0.9mg a day for both women and men (less than 0.9mg a day is unlikely to cause harm)
- folate and folic acid (vitamin B9) – women and men 200µg; women who are trying to conceive or pregnant 400µg until 12 weeks pregnant
- vitamin B12 – women and men 1.5µg
You can find vitamin B in a wide range of natural whole foods, from plant sources to eggs, dairy and meat.6 Vitamin B12 is only naturally found in animal products, so vegans and vegetarians must get this essential nutrient either from fortified foods or a vitamin B12 supplement.8,9
Most people can get enough vitamin B from their diet, but some groups may need a top-up:
- older adults may benefit from taking a B complex supplement to prevent degenerative diseases and cognitive decline10
- vegans should consider taking a vitamin B12 supplement as they may not get enough from their diet alone9
- pregnant women and those trying to conceive are advised to take 400µg of folic acid before getting pregnant up until 12 weeks of pregnancy7
If you take any of these vitamin B supplements, please make sure not to take too much as this could be harmful.
Most people can get enough vitamin B from their diet, but some groups may need a top-up:
- older adults may benefit from taking a B complex supplement to prevent degenerative diseases and cognitive decline10
- vegans should consider taking a vitamin B12 supplement as they may not get enough from their diet alone9
- pregnant women and those trying to conceive are advised to take 400µg of folic acid before getting pregnant up until 12 weeks of pregnancy7
Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant to help protect our cells from damage caused by free radicals (unstable atoms that can damage healthy cells).11 It helps maintain normal skin, bones, cartilage and blood vessels.12
The recommended daily intake of vitamin C is 40mg for both men and women aged 19 to 64.12
Food sources of vitamin C include fruits and vegetables, such as citrus fruits, peppers, strawberries and broccoli.11,12
Most people can get more than enough vitamin C from their diet. However, some people might be at risk of not having enough if they smoke or abuse alcohol. Those who don’t eat enough fruit and vegetables may also be at risk of deficiency.11,13 If you aren’t getting enough vitamin C, there are a range of vitamin C supplements available which can boost your intake.
Vitamin D
Vitamin D is essential for maintaining bone and muscle function and supporting the normal functioning of the immune system.14
“Vitamin D is really important for muscle function, muscle growth and bone health and immunity. It's advised to supplement with at least 10mg of vitamin D in the UK between the months of October to March because we don't get enough sunlight,” Emily says.
The recommended daily intake of vitamin D is:15
- 8.5‒10µg for babies up to the age of one year
- 10µg for children over one year and adults
You can find vitamin D in just a handful of foods, including oily fish, red meat, liver, egg yolks, mushrooms and fortified foods.16
Unlike other vitamins, our body produces most of the vitamin D it needs when our skin is directly exposed to sunlight.15,16 However, this can be difficult, especially during the winter months.14,15
The NHS recommends that everyone in the UK take a vitamin D supplement from October to early March.15
Vitamin E
Vitamin E is a fat-soluble nutrient that helps protect cells from oxidative stress.17
The recommended daily intake of vitamin E is 4mg for men and 3mg for women.18
Plant oils, nuts, seeds and wheat germ are natural sources of vitamin E, and most people get enough of this vitamin from their diet.17,18
Multivitamins typically contain some vitamin E, but vitamin E-only supplements are available too.17 It’s important to note, however, that taking high doses of vitamin E may harm your health. The upper limit is 540mg (800 IU) or less per day.18
Calcium
Calcium is an essential mineral that helps maintain healthy bones and teeth and regulate muscle contractions. It also contributes to normal blood clotting.19
The recommended daily intake of calcium for adults aged 19 to 64 years plus is 700mg.19
Calcium-rich foods include milk, cheese and yoghurt, as well as non-dairy sources, such as broccoli, kale, tofu and fortified soy beverages.19
Most people can get enough calcium from a varied diet, but older individuals, those at risk of osteoporosis (including women experiencing menopause) and vegans may have trouble getting all the calcium they need.20 Calcium supplements may help boost your intake if you struggle to get enough in your diet. Again, like all supplements, it is important not to take too much as this could be dangerous.
Iron
Iron is an essential mineral that helps red blood cells carry oxygen throughout your body. Without enough iron, you might lack energy, and become pale, tired or out of breath.21,22
The recommended daily intake of iron is:21
- 8.7mg for men
- 14.8mg for women aged 19 to 49
- 8.7mg for women 50 and over
Foods high in iron include liver, red meat, beans, nuts, whole grains, dried fruits and leafy green vegetables.24 Vitamin C may help your body absorb iron, so pairing iron-rich foods with vitamin C is an excellent way to support your intake.23,24
Emily agrees. “You can actually increase the absorption of iron-rich foods by consuming them alongside vitamin C-rich foods, such as tomatoes, bell peppers and citrus fruits,”
“So for example, if you were having a spaghetti Bolognese, you're probably unconsciously enhancing the absorption because you would put tinned tomatoes in there, so you've got the vitamin C and your lean red meat. If you were to have a salad which contains spinach, making a salad dressing with a drizzle of lemon is going to increase the absorption of the iron from the spinach as well,” she suggests.
People who menstruate and pregnant women are especially susceptible to iron deficiencies and may benefit from iron supplementation.22,25,26
“As females have a menstrual cycle they have higher iron requirements, especially during menstruation with heavier periods,” Emily says.
“If you are experiencing symptoms like weakness, fatigue, loss of concentration then going to that GP or healthcare professional to get an iron test to determine whether you are iron deficient and whether a supplement might be helpful,” says Emily.
Magnesium
“Magnesium is an essential micromineral,” says Madelena. “It helps your body stay healthy every day by maintaining your bones and muscles, turning food into energy and balancing your fluids and electrolytes.”
“There’s no need to take more than the recommended intake of 300mg for men and 270mg for women aged 19 to 64 years.27,28 But ensuring your body has enough can help with the likes of low energy, muscle cramps, sleep and bone health,” Madalena says.
You can naturally find magnesium in many foods, including spinach, nuts, seeds, wholemeal bread and fortified breakfast cereals.27,28
Despite the abundance of magnesium in food, many people still don’t get enough of this essential mineral in their diet. Older adults, those with type 2 diabetes and people with gastrointestinal diseases might particularly benefit from magnesium supplementation. However, you should check with your healthcare provider first before taking a new supplement for the first time.27
The final say
Vitamins and minerals work together to keep you healthy.1,2 Most people can get their recommended daily intake of essential vitamins and minerals by consuming a healthy and varied diet.2
There are times, however, when you may want to consider a supplement of a particular micronutrient, for example when you get older, if you’re trying to conceive, when pregnant or breastfeeding, or if you follow a vegan or vegetarian diet.2,5,7-10
If you think you may be deficient in a specific vitamin or mineral, it’s important to talk to your GP or healthcare professional before taking a supplement.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Helpguide. Vitamins and minerals [Internet]. [cited 2024 May 29]. Available from: https://www.helpguide.org/harvard/vitamins-and-minerals.htm
- NHS. Overview - Vitamins and minerals [Internet]. [cited 2024 May 23]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/
- NHS. Vitamin A - Vitamins and minerals [Internet]. [cited 2024 May 23]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/
- National Institutes of Health. Office of Dietary Supplements - Vitamin A [Internet]. [cited 2024 May 23]. Available from: https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
- NHS. Vitamins, minerals and supplements in pregnancy [Internet]. [cited 2024 May 23]. Available from: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/
- Hanna M, et al. B vitamins: Functions and uses in medicine. Permanente J. 2022;26(2):89–97. https://doi.org/10.7812/TPP/21.204
- NHS. B vitamins and folic acid - Vitamins and minerals [Internet]. [cited 2024 May 29]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- NHS. The vegan diet [Internet]. [cited 2024 May 29]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/
- Niklewicz A, et al. The importance of vitamin B12 for individuals choosing plant-based diets. Eur J Nutr. 2022;62(3):1551–59. https://doi.org/10.1007/s00394-022-03025-4
- Mikkelsen K, Apostolopoulos V. B vitamins and ageing. Subcell Biochem. 2018;90:451–70. https://doi.org/10.1007/978-981-13-2835-0_15
- National Institutes of Health. Vitamin C [Internet]. [cited 2024 May 29]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
- NHS. Vitamin C - Vitamins and minerals [Internet]. [cited 2024 May 29]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
- Schectman G, et al. The influence of smoking on vitamin C status in adults. Am J Public Health. 1989;79(2):158–62. https://doi.org/10.2105/ajph.79.2.158
- National Institutes of Health. Vitamin D [Internet]. [cited 2024 May 29]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
- NHS. Vitamin D - Vitamins and minerals [Internet]. [cited 2024 May 29]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
- Benedik E. Sources of vitamin D for humans. Int J Vitam Nutr Res. 2021;92(2):118–25. https://doi.org/10.1024/0300-9831/a000733
- National Institutes of Health. Office of Dietary Supplements - Vitamin E [Internet]. [cited 2024 May 29]. Available from: https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
- NHS. Vitamin E - Vitamins and minerals [Internet]. [cited 2024 May 29]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/
- NHS. Calcium - Vitamins and minerals [Internet]. [cited 2024 May 29]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
- National Institutes of Health. Office of Dietary Supplements - Calcium [Internet]. [cited 2024 May 29]. Available from: https://ods.od.nih.gov/factsheets/Calcium-Consumer/
- NHS. Iron - vitamins and minerals [Internet]. [cited 2024 May 29]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
- NHS. Iron deficiency anaemia [Internet]. [cited 2024 May 29]. Available from: https://www.nhs.uk/conditions/iron-deficiency-anaemia/
- Moustarah F, Mohiuddin SS. Dietary iron [Internet]. Treasure Island (FL): StatPearls Publishing; 2020. [cited 2024 May 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/
- Loganathan V, et al. Treatment efficacy of vitamin C or ascorbate given as co-intervention with iron for anemia – A systematic review and meta-analysis of experimental studies. Clin Nutr ESPEN. 2023;57:459–68. https://doi.org/10.1016/j.clnesp.2023.07.081
- Munro MG, et al. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia. Am J Obstet Gynecol. 2023;229(1):1–9. https://doi.org/10.1016/j.ajog.2023.01.017.
- Fisher AL, Nemeth E. Iron homeostasis during pregnancy. Am J Clin Nutr. 2017;106(Supplement 6):1567S–1574S. https://doi.org/10.3945/ajcn.117.155812
- National Institutes of Health. Office of Dietary Supplements - Magnesium [Internet]. [cited 2024 May 29]. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- NHS. Vitamins and minerals - Others [Internet]. [cited 2024 May 29]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
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