Vitamin or mineral Function Daily requirement (for adults aged

19-64)
Vitamin A
(also known as retinol because it
produces the pigments in the retina
of the eye.)
B vitamins
• thiamin (vitamin B1)
• riboflavin (vitamin B2)
• niacin (vitamin B3)
• pantothenic acid
• vitamin B6
• biotin (vitamin B7)
• folate (vitamin B9) and folic
acid
• vitamin B12
Vitamin C
(also known as ascorbic acid)
Supports the immune system, cell
growth, foetal development, and
vision. It also helps form and maintain
healthy teeth, skeletal and soft tissue,
mucus membranes, and skin.
Vitamin B1 helps the body break
down and release energy from food
and supports immunity.
Vitamin B2 keeps skin, eyes and the
nervous system healthy, and helps
the body release energy from food.
Vitamin B3 helps the body release
energy from food
keep the nervous system and skin
healthy.
Pantothenic acid has several
functions, such as helping the body to
release energy from food.
Vitamin B6 helps the body to use and
store energy from food, and form
haemoglobin.
Vitamin B7 help the body make fatty
acids.
Folate helps the body form red blood
cells and reduces the risk of birth
defects for unborn babies.
Vitamin B12 helps the body use
folate, make red blood cells, release
energy from food and supports
immunity.
Required for the growth,
development, and repair of all body
tissues. It also supports immunity and
acts as an antioxidant.
• 700 µg a day for men
• 600 µg a day for women
Vitamin B1
• 1mg a day for men
• 0.8mg a day for women
Vitamin B2
• 1.3mg a day for men
• 1.1mg a day for women
Vitamin B3
• 16.5mg a day for men
• 13.2mg a day for women
Vitamin B6
• 1.4mg a day for men
• 1.2mg a day for women
Folate
• 200 μg for both men and
women
Vitamin B12
• 1.5 μg for both men and
women
The rest are only needed in small
amounts which usually come
naturally in a balanced diet.
Vitamin B1
• 1mg a day for men
• 0.8mg a day for women
Vitamin B2
• 1.3mg a day for men
• 1.1mg a day for women
Vitamin B3
• 16.5mg a day for men
• 13.2mg a day for women
Vitamin B6
• 1.4mg a day for men
• 1.2mg a day for women
Folate
• 200 μg for both men and
women
Vitamin B12
• 1.5 μg for both men and
women

The rest are only needed in small

Vitamin D Helps to regulate the amount of
calcium and phosphate in the body,
nutrients needed to keep bones,
teeth, and muscles healthy.
Vitamin E Helps maintain healthy skin and eyes
and supports the immune system. It’s
also an antioxidant, protecting the
amounts which usually come
naturally in a balanced diet.
For both men and women:
• 40mg
For both men and women, and
children 1+ years old:
• 10 μg
 body from damage due to free
radicals (oxidation).
Vitamin K Vitamin K is a group of vitamins
needed for blood clotting and helping
wounds to heal.
Calcium Helps build strong bones and teeth,
regulate muscle contractions,
including your heartbeat, and helps
blood clot normally.
Iodine Helps make thyroid hormones, which
maintain healthy functioning of cells
and metabolic rate.
Iron An important component in
haemoglobin, the substance in red
blood cells that transports oxygen
around the body.
From about late March/early
April to the end of September,
most people get enough vitamin
D from sunlight.
• 4mg a day for men
• 3mg a day for women
Adults need approximately 1
microgram (μg) a day of vitamin K for
each kilogram of their body weight.
For both men and women:
• 700mg
• 8.7mg a day for men over
18
• 14.8mg a day for women
aged 19 to 50
• 8.7mg a day for women
over 50