Recommended daily intake of essential vitamins for men 11 – 14 years

For males aged 11 to 14 years, the daily recommended intake of essential vitamins is as follows:

Vitamin A: 600 to 900 Retinol Equivalents (RE) – This vitamin is crucial for maintaining healthy vision, supporting immune function, and promoting skin health.
Vitamin B₁ (Thiamine): 0.9 to 1.0 mg – Thiamine plays a vital role in energy production and is essential for proper nerve function.
Vitamin B₂ (Riboflavin): 0.9 to 1.3 mg – Riboflavin supports energy production and is important for healthy nerve function and eye health.
Vitamin B₃ (Niacin): 12 to 16.8 mg – Niacin helps maintain healthy skin, nerves, and circulation.
Vitamin B₅ (Pantothenic Acid): 5 mg – This vitamin supports the synthesis of coenzyme A, which is important for fatty acid metabolism and energy production.
Vitamin B₆ (Pyridoxine): 1.0 to 1.5 mg – Pyridoxine is important for protein metabolism, the production of neurotransmitters, and the creation of hemoglobin.
Vitamin B₇ (Biotin): Approximately 35 mcg – Biotin is essential for carbohydrate and fat metabolism, and it plays a role in the health of skin, hair, and nails.
Vitamin B₉ (Folate): 260 to 300 mcg – Folate is critical for DNA synthesis and repair, and it is especially important for growth and development during adolescence.
Vitamin B₁₂ (Cobalamin): 1.8 to 3 mcg – Vitamin B₁₂ is necessary for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C (Ascorbic Acid): 45 to 80 mg – This antioxidant is vital for the immune system, collagen synthesis, and enhancing the absorption of iron from plant-based foods.
Vitamin D: 10 to 15 mcg – Vitamin D is important for bone health, as it helps the body absorb calcium and phosphorus.
Vitamin E: Approximately 11 mg α-TE (alpha-tocopherol equivalents) – Vitamin E serves as an antioxidant and is important for immune function and skin health.
Vitamin K: 60 to 75 mcg – Vitamin K plays a key role in blood clotting and bone metabolism.

These recommended intakes ensure adequate nutrient levels to support the growth, development, and overall health of boys in this age group.

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;