The recommended daily allowances (RDAs) for vitamins are established by the Institute of Medicine, which is now part of the National Academies of Sciences, Engineering, and Medicine.
Here are the RDAs for some of the most common vitamins:
Vitamin A: 900-3,000 micrograms (mcg) for adult men and 700-2,310 mcg for adult women
Vitamin C: 90 milligrams (mg) for adult men and 75 mg for adult women
Vitamin D: 15 micrograms (mcg) for adults
Vitamin E: 15 mg for adult men and women
Vitamin K: 120 micrograms (mcg) for adult men and 90 mcg for adult women
Thiamin (B1): 1.2 mg for adult men and 1.1 mg for adult women
Riboflavin (B2): 1.3 mg for adult men and 1.1 mg for adult women
Niacin (B3): 16 mg for adult men and 14 mg for adult women
Vitamin B6: 1.3-1.7 mg for adult men and women
Folate (B9): 400 micrograms (mcg) for adult men and women
Vitamin B12: 2.4 micrograms (mcg) for adult men and women
It’s important to note that these are just general guidelines and individual nutrient needs can vary based on factors such as age, sex, health status, and pregnancy. It’s always best to speak with a healthcare professional to determine your specific needs and the best sources of nutrients for you.