Vitamins and Minerals Chart and recommended daily intake 2023 for Man & Woman

It seems like you’re looking for information about the recommended daily intake of vitamins and minerals for adults. I can provide a general overview of some important vitamins and minerals, along with their recommended daily intake values for adults.

Please note that these recommendations are based on guidelines as of my last update in September 2023, and they may have been updated since then. Always consult a healthcare professional for the most up-to-date and personalized dietary advice.

Vitamin A:

  • Recommended Intake: 700-900 micrograms (mcg) for men, 600-700 mcg for women.
  • Food Sources: Sweet potatoes, carrots, spinach, and liver.

Vitamin C (Ascorbic Acid):

  • Recommended Intake: 90 milligrams (mg) for men, 75 mg for women.
  • Food Sources: Citrus fruits, strawberries, and bell peppers.

Vitamin D:

  • Recommended Intake: 600-800 International Units (IU).
  • Food Sources: Fortified dairy products and sunlight exposure.

Vitamin E:

  • Recommended Intake: 15 milligrams (mg).
  • Food Sources: Nuts, seeds, and vegetable oils.

Vitamin K:

  • Recommended Intake: 90-120 mcg for men, 90-120 mcg for women.
  • Food Sources: Leafy greens, broccoli, and Brussels sprouts.

Vitamin B1 (Thiamine):

  • Recommended Intake: 1.2 mg for men, 1.1 mg for women.
  • Food Sources: Whole grains, pork, and beans.

Vitamin B2 (Riboflavin):

  • Recommended Intake: 1.3 mg for men, 1.1 mg for women.
  • Food Sources: Dairy products, lean meats, and leafy greens.

Vitamin B3 (Niacin):

  • Recommended Intake: 16-17 mg for men, 14-15 mg for women.
  • Food Sources: Poultry, fish, and nuts.

Vitamin B6 (Pyridoxine):

  • Recommended Intake: 1.3-2.0 mg.
  • Food Sources: Bananas, chicken, and potatoes.

Vitamin B12 (Cobalamin):

  • Recommended Intake: 2.4 mcg.
  • Food Sources: Animal products (meat, fish, dairy).

Folate (Vitamin B9):

  • Recommended Intake: 400 mcg for men and women.
  • Food Sources: Leafy greens, legumes, and fortified cereals.


  • Recommended Intake: 1000-1300 mg.
  • Food Sources: Dairy products, fortified plant-based milk, and leafy greens.


  • Recommended Intake: 8-11 mg for men, 18 mg for women.
  • Food Sources: Red meat, beans, and fortified cereals.


  • Recommended Intake: 400-420 mg for men, 310-320 mg for women.
  • Food Sources: Nuts, seeds, and whole grains.


  • Recommended Intake: 11 mg for men, 8 mg for women.
  • Food Sources: Meat, shellfish, and legumes.

Please remember that individual nutrient needs can vary based on factors like age, sex, activity level, and specific health conditions. It’s essential to consult with a healthcare provider or registered dietitian for personalized dietary guidance and to ensure you’re meeting your unique nutritional requirements.

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