Recommended daily intake of essential vitamins for women 18-24 years

For young women aged 18 to 24 years, the recommended daily intake of essential vitamins is as follows:

Vitamin A: 700 Retinol Equivalents (RE) – Vitamin A is vital for maintaining healthy vision, particularly for night vision, immune function, and skin health. This vitamin also plays a crucial role in cellular growth and differentiation, making it important for reproductive health, which can be particularly relevant for women in this age group as they transition into adulthood.
Vitamin B₁(Thiamine): 0.9 to 1.1 mg – Thiamine is essential for energy metabolism, converting carbohydrates into glucose to fuel bodily functions. It supports nerve health and cognitive performance, which is significant for young women who may be balancing college, work, and personal responsibilities.
Vitamin B₂ (Riboflavin): 1.1 to 1.6 mg – Riboflavin helps in the metabolism of macronutrients—carbohydrates, fats, and proteins—and is important for energy production. It also contributes to maintaining healthy skin, eyes, and immune function, helping young women maintain their overall health and vitality during busy and demanding years.
Vitamin B₃ (Niacin): 14 to 15.1 mg – Niacin supports energy production and helps regulate cholesterol levels, promoting cardiovascular health. It also aids in maintaining healthy skin and can improve mental health by influencing brain function and mood. This is especially crucial during a time when young women may be navigating new social environments and stressors.
Vitamin B₅ (Pantothenic Acid): 5 mg – Pantothenic acid is involved in synthesizing coenzyme A, which is critical for fatty acid metabolism and hormone production. It can also help reduce feelings of fatigue, making it important for young women involved in academic and professional pursuits.
Vitamin B₆ (Pyridoxine): 1.3 to 1.6 mg – Vitamin B₆ is necessary for amino acid metabolism, the formation of neurotransmitters, and the regulation of hormones. It plays a role in mood stabilization and cognitive function, helping to manage stress and improve focus during examinations or at work.
Vitamin B₇ (Biotin): Approximately 40 mcg – Biotin supports the metabolism of carbohydrates, proteins, and fats and is often associated with maintaining healthy hair, skin, and nails. For young women, adequate biotin can enhance self-esteem and confidence during a time when appearance may be a significant concern.
Vitamin B₉ (Folate): 330 to 400 mcg – Folate is crucial for DNA synthesis and cell division, especially important for reproductive health and when considering future pregnancies. Adequate intake of folate can help reduce the risk of neural tube defects during fetal development, making it essential for young women of childbearing age.
Vitamin B₁₂ (Cobalamin): 2.4 to 4 mcg – Vitamin B₁₂ is integral for red blood cell formation, neurological function, and DNA synthesis. Sufficient B₁₂ intake is important for energy levels and mental health, particularly as young women may experience fluctuations in energy and mood due to academic or life stresses.
Vitamin C (Ascorbic Acid): 75 to 95 mg – Vitamin C is a powerful antioxidant that supports immune function, enhances collagen production for skin health, and aids in iron absorption. A strong immune system is vital during university years or when entering the workforce, and maintaining healthy skin can contribute to overall confidence.
Vitamin D: 10 to 15 mcg – Vitamin D is essential for calcium absorption and bone health, critical during the late teenage years and early adulthood when individuals achieve peak bone mass. It also supports immune function and helps regulate mood, which can be beneficial for overall well-being during this transitional phase of life.
Vitamin E: 10 to 15 mg α-TE (alpha-tocopherol equivalents) – Vitamin E acts as an antioxidant, protecting cells from oxidative stress and supporting immune health. It also plays a role in skin health, which can enhance physical appearance and self-confidence, important during these formative years.
Vitamin K: 65 to 90 mcg – Vitamin K is essential for blood clotting and bone metabolism. It helps in the utilization of calcium in the body, which is crucial for maintaining strong bones and reducing the risk of fractures, particularly as young women establish active lifestyles.

These vitamin guidelines aim to ensure that young women in the 18 to 24 age range meet their nutritional needs as they face the challenges of adulthood, including education, career, and personal development. A balanced diet that includes a wide variety of nutrient-dense foods—such as fruits, vegetables, whole grains, lean proteins, and healthy fats—is key to achieving these recommendations. Additionally, maintaining a healthy lifestyle through regular physical activity and stress management can further enhance their overall health and well-being, supporting them on their journey into adulthood.

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;