Scientists agree that adults should try to acquire vitamins through food rather than a supplement. The following recommendations were set forth by the Food and Nutrition Board of the American Institute of Medicine and are based on a 2,000-calorie diet.
VITAMIN A, found in whole milk, eggs, and liver, is essential to the skeletal system. It also maintains healthy mucous membranes, skin and teeth. Women need 700 mcg daily, and men need 900 mcg.
THIAMIN (B1) is found in high concentration in yeast and pork, as well as wheat products, oatmeal, flax, brown rice, whole grain rye, oranges, potatoes, kale, cauliflower and asparagus, animal liver and eggs. The vitamin mostly assists with the body’s cellular processes but has also been shown to regulate blood sugar. Women require 1.1 mg daily, and men need 1.2 mg.
RIBOFLAVIN (B2) assists with the body’s cellular processes and most notably aids the body in the metabolism of fats, carbohydrates, proteins and ketene bodies. It’s found in dairy products, leafy green vegetables, yeast, mushrooms, almonds, legumes, tomatoes and animal liver and kidneys. Women require 1.1 mg of B2 vitamins daily, while men need 1.3 mg.
NIACIN (B3) can be found in nearly all the same foods as B2, plus chicken, beef, fish, avocados, dates and sweet potatoes. Niacin aids the body in DNA repair and also assists with production of steroid hormones in the adrenal gland. Women require 14 mg of Niacin daily, while men require 16 mg.
VITAMIN B6 most notably acts as a coenzyme that, which the help of other enzymes, regulates the body’s metabolism. Vitamin B6 is found in meats, whole grain products, nuts, leafy green vegetables and bananas. Both women and men require 1.3 mg of Vitamin B6 daily.
VITAMIN B12 is essential for the body’s metabolism. It is mostly found in animal products, like eggs and milk, but is also available in fish and poultry. Both women and men require 2.4 mcg of B12 daily.
VITAMIN C is most popular for keeping the immunity system healthy. Citrus fruits have the highest concentration of Vitamin C. Women require 75 mg of Vitamin C daily, and men require 90 mg.
VITAMIN D is found in dairy foods and promotes healthy bones. Both men and women need at least 5 mcg of Vitamin D daily.
VITAMIN E’s role has been debated by many, but it has been proven to function as an antioxidant at times. Both men and women require 15 mg daily. It can be found in cereals, seeds, oils, nuts, green leafy vegetables, pumpkin, tomatoes, rockfish, blue crab, mangoes, olives and papayas.
VITAMIN K assists the body in blood coagulation. It’s produced by bacteria in the large intestine and deficiencies are typically only found in diseased patients. The body should produce between 90 and 120 mcg per day.
FOLATE is most notably required to repair and synthesize DNA. It is found in leafy vegetables, legumes, eggs, yeast, grains, seeds, animal liver and kidneys as well as some fruits. Women and men both require 400 mcg daily.
BIOTIN transfers carbon dioxide, as well as maintains healthy hair and nails. It’s found in raw egg yolk, peanuts, liver and some vegetables. Women and men require 30 mcg daily.