Vitamins- RDA/AI/UL for CSCS

Vitamin A

• Vision, healthy skin/teeth/body tissues/mucous membranes

M- 300-900mcg

F- 300-1300mcg

UL- 600-3000mcg

Beta Carotene

• Antioxidant, converted to Vit. A

NO RDA

Vitamin D

• Calcium absorption, blood calcium/phosphorus levels, building strong bones/preventing bone loss

15-20 mcg

UL- 63-100 mcg

Vitamin E

• Antioxidant, needed for immune function/metabolism

M- 6-15mg

F- 6-19mg

UL- 200-1000mg

Vitamin K

• blood clotting, supports bone/tissue health

AI

M- 30-120 mcg

F- 30-90 mcg

NO UL

Niacin

• carb/protein/fat metabolism, nervous system function, high intakes can decrease high cholesterol

M- 6-16mg

F- 6-18mg

UL- 10-35mg

Pantothenic Acid

• Normal growth/development

AI

M- 2-5mg

F-2-7mg

NO UL

Folate

• normal growth/development, RBC formation, decreases risk for neural tube birth defects, decrease risk of cervical dysplasia

M- 150-400 mcg

F-150-600 mcg

UL- 300-1000 mcg

Vitamin C

• healthy cell development, wound healing, resistance to infection, converts folic acid to active form, makes iron available for Hb synthesis

M- 15-90 mg

F- 15-120 mg

UL- 400-2000 mg

Thiamin (B1)

• carb metabolism, function of nervous system/muscles/heart

M- 0.5-1.2 mg

F-0.5-1.4 mg

NO UL

Riboflavin (B2)

• RBC formation, nervous system function, metabolism of carbs/proteins/fats, vision

M- 0.5-1.3 mg

F- 0.5-1.6 mg

NO UL

Pyridoxine (B6)

• protein metabolism, nervous/immune function, involved in synthesis of hormones/RBCs

M- 0.5-1.7 mg

F- 0.5-2.0 mg

UL- 30-100 mg

Cobalamin (B12)

• blood formation, healthy nervous system

M- 0.9-2.4 mcg

F- 0.9-2.8 mcg

NO UL

Biotin

• metabolism of fatty acids, use of B vitamins

AI

M- 8-30 mcg

F- 8-35 mcg

NO UL