Recommended daily intake of essential vitamins for men 15 – 17 years

For young men aged 15 to 17 years, the recommended daily intake of essential vitamins is as follows:

Vitamin A: 900 Retinol Equivalents (RE) – Crucial for maintaining healthy vision, supporting the immune system, and promoting skin health, this vitamin plays a vital role in cellular growth and differentiation.
Vitamin B₁ (Thiamine): 1.2 mg – Thiamine is essential for energy metabolism, helping convert carbohydrates into energy. It also supports nerve function, which is crucial during periods of rapid growth and development.
Vitamin B₂ (Riboflavin): 1.3 to 1.6 mg – This vitamin aids in energy production and is important for the health of skin and eyes. Riboflavin is also involved in the metabolism of fats, drugs, and steroids.
Vitamin B₃ (Niacin): 16 to 20.3 mg – Niacin helps maintain healthy skin, nerves, and digestive system. It also plays a role in cholesterol metabolism and can improve blood circulation.
Vitamin B₅ (Pantothenic Acid): 5 mg – Pantothenic acid is vital for synthesizing coenzyme A, which is involved in fatty acid metabolism, hormone synthesis, and the production of red blood cells.
Vitamin B₆ (Pyridoxine): 1.3 to 1.8 mg – Vitamin B₆ is important for protein metabolism and neurotransmitter synthesis. It also supports hemoglobin production and a healthy immune response.
Vitamin B₇ (Biotin): Approximately 35 mcg – Biotin is crucial for metabolism, especially in converting food into energy. It is also associated with the health of hair, skin, and nails.
Vitamin B₉ (Folate): 320 to 400 mcg – Folate is vital for DNA synthesis and repair, cell division, and proper brain function. It is particularly important during the adolescent growth spurt.
Vitamin B₁₂ (Cobalamin): 2.4 to 4 mcg – Essential for red blood cell formation, neurological function, and DNA synthesis, vitamin B₁₂ is primarily found in animal products, making it critical for those on vegetarian or vegan diets to supplement.
Vitamin C (Ascorbic Acid): 75 to 105 mg – This antioxidant nutrient supports the immune system, aids in collagen formation for healthy skin and connective tissues, and enhances iron absorption from plant-based foods.
Vitamin D: 10 to 15 mcg – Important for calcium absorption and bone health, vitamin D also plays a role in immune system regulation and may influence mood and mental health.
Vitamin E: 12 to 15 mg α-TE (alpha-tocopherol equivalents) – Acting as an antioxidant, vitamin E protects cell membranes from oxidative damage and is also essential for immune function and skin health.
Vitamin K: 65 to 75 mcg – This vitamin is essential for proper blood clotting and bone metabolism, playing a key role in the utilization of calcium in the body.

These recommendations ensure that young men have an adequate intake of vitamins to support their physical, mental, and emotional development during these critical years of growth and maturation. A balanced diet that includes a variety of foods can help achieve these vitamin intake goals.

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;