Recommended daily intake of essential vitamins for men 25 – 50 years

For men aged 25 to 50 years, the recommended daily intake of essential vitamins is as follows:

Vitamin A: 800 to 900 Retinol Equivalents (RE) – Vitamin A is crucial for maintaining healthy vision, supporting immune function, and promoting skin health. Additionally, it plays an important role in reproduction and cellular communication.
Vitamin B₁ (Thiamine): 1.0 to 1.2 mg – Thiamine is essential for energy metabolism, particularly in converting carbohydrates into glucose. It also contributes to nerve function and is important for mental clarity and concentration.
Vitamin B₂ (Riboflavin): 1.3 to 1.6 mg – Riboflavin supports energy production by aiding in the metabolism of fats, drugs, and steroids. It is also vital for the health of the skin, eyes, and nervous system and may help reduce the frequency of migraines in some individuals.
Vitamin B₃ (Niacin): 16 to 18.1 mg – Niacin is important for the maintenance of a healthy nervous system and digestive system. It contributes to the production of sex hormones in both men and women and helps lower cholesterol levels, which is significant for cardiovascular health.
Vitamin B₅ (Pantothenic Acid): 5 mg – Pantothenic acid is vital for synthesizing coenzyme A, a critical component in the metabolic pathways of carbohydrates and fats. It also supports hormone synthesis and red blood cell production.
Vitamin B₆ (Pyridoxine): 1.3 to 1.8 mg – Vitamin B₆ is involved in protein metabolism and the production of neurotransmitters, which help regulate mood and cognitive function. It also supports immune function and may help reduce symptoms of premenstrual syndrome (PMS).
Vitamin B₇ (Biotin): Approximately 40 mcg – Biotin is crucial for the metabolism of carbohydrates, fats, and proteins, promoting healthy hair, skin, and nails. It is also important for energy production and helps regulate blood sugar levels.
Vitamin B₉ (Folate): 330 to 400 mcg – Folate is essential for DNA synthesis and cell division, making it particularly important for maintaining health during periods of rapid growth and tissue repair. It can also help prevent cognitive decline as men age and supports heart health by helping to manage homocysteine levels.
Vitamin B₁₂(Cobalamin): 2.4 to 4 mcg – Vitamin B₁₂ is crucial for the production of red blood cells and DNA, as well as for maintaining healthy nerve cells. Adequate levels of B12 are important for energy levels and mood regulation; it’s particularly important for vegetarians and vegans to monitor their intake, as B12 is primarily found in animal products.
Vitamin C (Ascorbic Acid): 90 to 110 mg – This antioxidant is vital for immune health, collagen production for healthy skin and connective tissues, and the absorption of iron from plant sources. It also plays a role in wound healing and may contribute to reducing the risk of chronic diseases.
Vitamin D: 10 to 15 mcg – Vitamin D is essential for calcium absorption, which is critical for bone health. It also supports immune function and may play a role in mood regulation. Many adults may need to supplement vitamin D, especially in regions with limited sunlight exposure.
Vitamin E: 11 to 15 mg α-TE (alpha-tocopherol equivalents) – As a powerful antioxidant, vitamin E protects cells from oxidative stress and supports both immune function and skin health. It is also important for maintaining healthy blood circulation.
Vitamin K: 75 to 120 mcg – Vitamin K is important for blood clotting and bone health. It helps the body use calcium effectively, reducing the risk of osteoporosis and ensuring proper cardiovascular function.

These recommendations are designed to help men in this age group maintain optimal health, support energy levels, and promote overall well-being. Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is crucial to meeting these vitamin needs and ensuring a healthy lifestyle.

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;