Government Recommended Daily Requirements

VITAMIN A
is necessary for healthy skin and the ability to see in poor light conditions. The body manufactures vitamin A (retinol) from plants containing beta-carotene, but vitamin A is directly available from a few animal foods (e.g., liver and some fish). This vitamin is fat-soluble.'
RDA is: 5000 iu2 (US); 750µg3 (UK); 800µg (EU).

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VITAMIN B1
thiamine is necessary for healing and maintaining the nervous system and for the metabolism of carbohydrates. This vitamin is water-soluble.
RDA is: .2.1.5mg (US);1.2mg (UK);1.4mg (EU).

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VITAMIN B2
riboflavin is required for metabolising foods, manufacturing and repairing tissues, and maintaining healthy mucous membranes. This vitamin is water-soluble.
RDA is: 1.7mg (US); none current (UK); 6mg (EU).

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VITAMIN B3
niacin belongs to the vitamin B complex. It is necessary for the efficient functioning of the digestive and nervous systems. It also helps in metabolising foods. This vitamin is water-soluble.
RDA is: 1.3-1.8mg (US); none current(UK); 8mg (EU).

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VITAMIN B5
pantothenic acid is needed to release energy from fats and other foods, and to promote normal growth and development. This vitamin is water-soluble.
RDA is: 4.7mg (US) (new figures give 10mg); none current (UK); 6mg (EU).

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VITAMIN B6
pyridoxine is necessary for metabolising the amino acids in proteins, the formation of antibodies and red blood cells, and for maintaining a healthy digestive and nervous system. This vitamin is water-soluble.
RDA is: Zmg (US); none current (UK); 2mg (EU).

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VITAMIN B9
folic acid is necessary for maintaining the digestive and nervous systems and works with B12 in the formation of red blood cells and genetic material. This vitamin is water-soluble.
RDA is: 4OOµg (US); 200µg (UK); 3OOµg (EU).

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VITAMIN B12
is necessary for maintaining the nervous system, red blood formation, cell division during growth, and the development of genetic material. This vitamin is water-soluble.
RDA is: 3µg (US); 1µg (UK); 2µg (EU).

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BIOTIN
is necessary for energy release from fats. It is water-soluble.
RDA is: 300µg (US); none current (UK); 0.l5mg (EU).

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VITAMIN C
ascorbic acid is required for healthy skin, teeth, gums, and blood vessels. It assists in the absorption of iron, in healing wounds and broken bones, and is necessary for the prevention of scurvy This vitamin is water-soluble. RDA is: 6Omg (US); 3Omg (UK); EOmg (EU).

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VITAMIN D
is required for the absorption of calcium and phosphorus. This vitamin is fat-soluble.
RDA is: 4OOiu (US); 2.5µg (UK); 5µg (EU).

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VITAMIN E
helps to protect body tissues and is important for the prevention of anemia, although the precise role that this vitamin plays in the body is not clear. This vitamin is fat-soluble.
RDA is: lOmg (US); none current (UK); lOmg (EU).

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Minerals

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CALCIUM
is needed for the growth and development of healthy bones and teeth.
RDA is: 8OOmg (US); 5OOmg (UK); SOOmg (EU).

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IRON
is vital for the formation of the oxygen-carrying red blood cells.
RDA is: 10-30mg/18mg for pregnant women (US); 12 mg (UK); l4mg (EU).

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IODINE
is necessary for regulating the thyroid gland.
RDA is: 150µg (US); l40µg (UK); 150µg (EU).

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MAGNESIUM
is necessary for strong bones, the release of energy from food, and the transmission of nerve impulses and muscular movements.
RDA is: 350mg (US); none current (UK); 3OOmg (EU).

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PHOSPHORUS
is required for maintaining body functions, the production of energy, and, with calcium and magnesium, the maintenance of healthy teeth and bones.
RDA is: 30D-400mg (US); none current (UK); 800mg (EU).

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ZINC
helps to develop a healthy immune system and is necessary for growth and development, including that of the reproductive system.
The RDA is: l5mg (US); none current (UK); l5mg (EU).

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The most palatable way to get your daily vitamin and mineral requirement is to eat a balanced nutritious diet