Recommended daily intake of essential vitamins for men 18 – 24 years

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

Vitamin A: 700 to 900 Retinol Equivalents (RE) – This vitamin is crucial for maintaining good vision, supporting the immune system, and ensuring proper skin health. It plays a significant role in the growth and repair of tissues and is also important for reproductive health.
Vitamin B₁ (Thiamine): 1.1 to 1.2 mg – Thiamine is essential for the metabolism of carbohydrates, helping convert sugars into energy. It also supports cognitive function and nerve health, which is particularly important for those engaged in academic and physical activities.
Vitamin B₂ (Riboflavin): 1.3 to 1.6 mg – Riboflavin aids in the production of energy from carbohydrates, fats, and proteins. It also plays a key role in maintaining healthy skin, eyes, and nerve functions.
Vitamin B₃ (Niacin): 16 to 18.9 mg – Niacin is important for the functioning of the digestive system and for maintaining healthy skin and nerves. It contributes to energy production, DNA repair, and can help regulate cholesterol levels.
Vitamin B₅ (Pantothenic Acid): 5 mg – This vitamin is involved in synthesizing coenzyme A, which is important for fatty acid metabolism and the synthesis of steroid hormones. It also supports overall energy production and red blood cell formation.
Vitamin B₆ (Pyridoxine): 1.3 to 1.8 mg – Vitamin B₆ is vital for protein metabolism and the synthesis of neurotransmitters, which are essential for mood regulation and cognitive function. It also contributes to immune function and red blood cell production.
Vitamin B₇ (Biotin): Approximately 40 mcg – Biotin is essential for the metabolism of carbohydrates, fats, and proteins, and is well known for its role in promoting healthy hair, skin, and nails.
Vitamin B₉ (Folate): 330 to 400 mcg – Folate is critical for DNA synthesis and repair, making it essential for cell division and growth. It is particularly important for young adults planning to start families, as it supports fetal development.
Vitamin B₁₂ (Cobalamin): 2.4 to 4 mcg – Vitamin B₁₂ is important for the production of red blood cells and maintaining healthy nerve cells. It plays a vital role in DNA synthesis and is primarily found in animal products, making supplementation necessary for vegetarians and vegans.
Vitamin C (Ascorbic Acid): 90 to 110 mg – An antioxidant that promotes immune health, vitamin C is essential for the synthesis of collagen, which is important for skin, cartilage, and bones. It also enhances the absorption of iron from plant-based foods.
Vitamin D: 10 to 15 mcg – Vitamin D is crucial for calcium absorption, which is important for bone health. It also plays a role in immune function and may impact mood regulation and overall mental health.
Vitamin E: 11 to 15 mg α-TE (alpha-tocopherol equivalents) – Acting as a powerful antioxidant, vitamin E protects cell membranes from oxidative stress and supports immune function. It is also important for maintaining healthy skin and eyes.
Vitamin K: 75 to 120 mcg – Vitamin K is essential for blood clotting and bone metabolism. It helps in the utilization of calcium, playing a key role in maintaining bone density and reducing the risk of fractures.

These recommended vitamin intakes ensure that men in this age group meet their nutritional needs during a critical period of growth, development, and increased physical activity. A balanced diet rich in fruits, vegetables, whole grains, nuts, seeds, and lean proteins is key to achieving these nutritional 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;