Vitamins:

B-Vitamins:

• Thiamin (Vitamin B1) –men: 1.2 mg, women: 1.1 mg

• Riboflavin (Vitamin B2) –men: 1.3 mg, women: 1.1 mg
• Niacin (Vitamin B3) –men: 16 mg, women: 14 mg
• Pantothenic acid (Vitamin B5) –5 mg
• Pyridoxine (Vitamin B6) –between 19 and 50 years: 1.3 mg, men 50 years or
older: 1.7 mg, women 50 years or older: 1.5 mg
• Biotin (Vitamin B7 or H) –30 micrograms
• Folic acid (Vitamin B9 or 11) –400 mcg
• Cyanocobolamin (Vitamin B12 ) –2.4 mcg

Antioxidants:

• Vitamin A/Beta-carotene –men: 900 mcg, women 700 mcg

• Vitamin C –men: 90 mg, women: 75 mg, smokers: an additional 35 mg
• Alpha-tocopherol (Vitamin E) –15 mg

Others:

• Vitamin D –between 1 and 70 years: 600 U, 70 years or older: 800 U

• Vitamin K –men: 120 mcg, women: 90 mcg

Minerals:
• Sulphur –Diets that are adequate in protein contain adequate sulphur
• Iron - men and women 50 years or older: 8mg, women between 19-50 years:
18 mg
• Zinc –men: 11 mg, women: 8 mg
• Iodine –150 mcg
• Selenium –55 mcg
• Copper –900 mcg
• Silica -Essentiality unclear