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Vitamin Guide

vitamins

Type	Benefits	Sources	Quantity
Vitamin A	Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.	Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.	Men need 900 micrograms (mcg) of vitamin A each day. Women need 700 mcg each day. It’s possible to get too much vitamin A, so be careful with supplements. Don’t take vitamin A supplements if you’re taking isotretinoin (such as Accutane) for acne or other skin problems. Oral acne medicines are vitamin A supplements, and a continued excess of vitamin A can build up in the body, causing headaches, skin changes, or even liver damage.
Vitamin C (also called ascorbic acid)	Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It’s essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.	You’ll find high levels of vitamin C in red berries, kiwifruit, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.	Nonsmokers: men need 90 mg (milligrams; 1 mg equals 1,000 micrograms), women need 75 mg; smokers: men need 125 mg, women need 110 mg of vitamin C per day.
Vitamin D	Vitamin D strengthens bones because it helps the body absorb bone-building calcium.	This vitamin is unique — your body manufactures it when you get sunlight on your skin!You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.	Men and women need 5 mcg (200 IU) of vitamin D from food every day.
Vitamin E	Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.	Vitamin E is found in many foods, such as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and whole grains are also good sources.	Men and women need 15 mg of vitamin E every day.
Vitamin B12	Vitamin B12 helps to make red blood cells, and is important for nerve cell function.	Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It’s also added to some breakfast cereals.	Men and women should get 2.4 mcg of vitamin B12 daily.
Vitamin B6	Vitamin B6 is important for the brain and nerves to function normally. It also helps the body break down proteins and make red blood cells.	A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.	Men need 1.3 mg of vitamin B6 daily; women need 1.3 mg.
Thiamin (also called vitamin B1)	Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.	People get thiamin from many different foods, including fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains like wheat germ.	Men need 1.2 mg of thiamin each day; women need 1.1 mg.
Niacin (also called vitamin B3)	Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.	You’ll find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.	Men need 16 mg of niacin daily; women need 14 mg a day.
Riboflavin (also called vitamin B2)	Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.	Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, leafy green vegetables, broccoli, asparagus, and fortified cereals.	Men need 1.3 mg of riboflavin per day; women need 1.1 mg.
Folate (also known as vitamin B9, folic acid, or folacin)	Folate helps the body make red blood cells. It is also needed to make DNA.	Dried beans and other legumes, leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals.	Men and women need 400 mcg of folate daily.