Recommended daily intake of essential vitamins for women 15-17 years

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

Vitamin A: 650 to 700 Retinol Equivalents (RE) – Vitamin A is crucial for maintaining healthy vision, immune function, and skin health. It supports growth and development, which is particularly important during this period of adolescence where young women may experience significant physical changes, including growth spurts. Adequate intake can also help prevent skin issues and support reproductive health.
Vitamin B₁ (Thiamine): 1.0 mg – Thiamine plays an essential role in energy metabolism, aiding the conversion of carbohydrates into glucose for energy production. It also contributes to nerve health and cognitive function, which can enhance focus and performance in academic and extracurricular activities during these formative years.
Vitamin B₂ (Riboflavin): 1.0 to 1.6 mg – Riboflavin is vital for the metabolism of fats, proteins, and carbohydrates, supporting overall energy production. It also helps maintain healthy skin, eyes, and nerve functions. This can be particularly essential for young women involved in sports or physical activities, as riboflavin helps reduce the risk of fatigue.
Vitamin B₃ (Niacin): 14 to 16.2 mg – Niacin is involved in converting food into energy and supports cardiovascular health by regulating cholesterol levels. It also promotes healthy skin and may help manage stress and mood through its role in neurotransmitter production. This is particularly relevant as young women navigate the emotional and social dynamics of adolescence.
Vitamin B₅ (Pantothenic Acid): 5 mg – Pantothenic acid is key for synthesizing coenzyme A, which is crucial for fatty acid metabolism and hormone production. It helps in reducing fatigue, making it important for young women balancing school, activities, and social lives.
Vitamin B₆ (Pyridoxine): 1.2 to 1.5 mg – Vitamin B₆ is involved in the metabolism of proteins and the synthesis of neurotransmitters, which are essential for mood regulation and mental well-being. This vitamin can help support emotional health and cognitive function, both vital during this stage of life when stressors from academics and social lives can increase.
Vitamin B₇ (Biotin): Approximately 35 mcg – Biotin is essential for the metabolism of carbohydrates, fats, and proteins and is often associated with promoting healthy hair, skin, and nails. As young women may be particularly focused on their appearance, adequate biotin intake can enhance self-esteem and physical confidence.
Vitamin B₉ (Folate): 310 to 400 mcg – Folate is critical for DNA synthesis and cell division, especially important during periods of rapid growth and development. It also helps support cognitive function and emotional health, and is essential for women considering future pregnancies, as adequate folate intake can help prevent neural tube defects.
Vitamin B₁₂ (Cobalamin): 2.4 to 4 mcg – Vitamin B₁₂ is vital for red blood cell formation, neurological function, and DNA synthesis. As energy levels can fluctuate during adolescence, sufficient B₁₂ intake is necessary to prevent fatigue and ensure overall vitality as young women engage in various academic and social activities.
Vitamin C (Ascorbic Acid): 65 to 90 mg – Vitamin C is a powerful antioxidant that supports immune function, promotes wound healing, and aids in collagen production—important for skin health. Additionally, it enhances iron absorption, which is particularly vital for young women, especially during menstruation, when iron needs increase.
Vitamin D: 10 mcg – Vitamin D is essential for bone health and calcium absorption, critical during the growth spurts characteristic of adolescence. It also supports immune function and mood regulation, helping to maintain overall health and well-being during a time of significant social and physical changes.
Vitamin E: 11 to 15 mg α-TE (alpha-tocopherol equivalents) – As an antioxidant, vitamin E helps protect cells from oxidative damage and supports overall immune health. It also plays a role in skin health, which is important for young women as they navigate personal care and self-image.
Vitamin K: 60 to 75 mcg – Vitamin K is essential for blood clotting and bone metabolism. It aids in calcium utilization in the body, which is particularly important for young women as they develop peak bone mass in their late teenage years, helping to prevent future bone health issues.

These vitamin recommendations aim to support the overall health and development of young women aged 15 to 17 years, addressing their unique nutritional needs during this critical time of growth and change. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for meeting these nutritional needs. Engaging in regular physical activity and maintaining a healthy lifestyle will further enhance their well-being, promoting physical and emotional health as they transition 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;