How to calculate your daily vitamin requirement? Daily values of vitamins: tables and comments.

Daily allowance of vitamins

Any person in a lifetime is in need of vitamins. They provide growth and regeneration of cells, participate in metabolism. The correct vitamin and mineral balance directly affects the state of the reproductive and endocrine system, the production of hormones and protein, the process of hematopoiesis. And, of course, the consumption of vitamins determines our appearance, performance and physical activity, as well as emotional condition.

To meet our daily vitamin and micronutrient needs, many of us try to eat a balanced diet and take additional oral vitamin supplements.

This article will help determine how many vitamins you need per day.

Daily values of vitamins. Two types of vitamins

Daily values of vitamins and minerals depend primarily on the category to which a particular trace element. All vitamins and minerals are conditionally divided two types:

1. Fat-soluble: substances that can accumulate in tissues and blood. As a rule, the body receives them with food in sufficient quantities, and is able to synthesize on their own. It – vitamins a, D, E, K (retinol, cholecalciferol, tocopherol, phylloquinone).

2. Water-soluble: the body is almost unable to synthesize them, in the tissues they accumulate in very small quantities, and these reserves are consumed very quickly.  This category includes all group of vitamins B. They also include vitamin C, the accumulation of which is in principle impossible in tissues. Excess is just excreted.

For qualitative replenishment of the norm of consumption of vitamins of this category, they must be taken as part of medicines.

Accordingly, the daily values of vitamins and minerals also depend on the category to which this substance belongs. The body needs fat-soluble vitamins to a lesser extent, than water soluble.

Daily allowance of vitamins for children

Daily doses of vitamins should be calculated correctly in accordance with the age of the person. The most difficult to calculate correctly the daily intake of vitamins for children. For their vulnerable emerging organism, hypervitaminosis is much more dangerous than for adults. At the same time, the lack of vitamins also has a very detrimental effect on their development and growth.

Daily vitamin requirement: table for newborns and children up to 12 years

Name micronutrient (vitamin)

Norm for children under one year

The Norm for children up to 12 years


1 µg

2.7-4 µg


3.5-4.1 mcg

4.5-7.5 µg


20-35 mg

35-50 mg


350-400 µg

550-700 µg


6-10 µg

12-30 mcg


0.4-0.6 mg

0.6-1.2 mg


0.2-0.7 mg

0.5-1.3 mg


1.7-3.5 mg



0.3-0.5 mg

0.6-0.1 mg


0.4-0.5 mg

0.6 - 1.5 mg

Daily values of vitamins: table for adolescents, adults and the elderly

With age norms vitamins and minerals increase. The highest rates are reached by the norm for the elderly. This is due to age-related changes: slowing metabolism, reducing natural the body's ability to absorb vitamins.

Also in some cases, an increase in the daily dose of vitamins is individually prescribed depending on weight, lifestyle and health problems.

Name micronutrient (vitamin)

Norm for adults

Norm's for the seniors. age


120-500 IU

170-300 IU


20-40 IU

40-60 IU


40-100 mg

60-150 mg





70-200 µg

100-300 µg


1.2-2.5 mg

1.7-3 mg


1.5-3 mg

2-4 mg


6-12 mg

8-15 mg


1.5-2.8 mg

3-20 mg


2.5-3 µg

3-4 µg

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