Fitness Tip! A Guide By Age Of The Necessary Vitamins For Women.

The table below, adapted from the FNB, lists the RDAs for the different vitamins for women aged between 9 and 50 years. AIs have an asterisk (*). Vitamin amounts are in milligrams (mg) and micrograms (mcg).

9–13 years 14–18 years 19–30 years 31–50 years
Vitamin A (mcg) 600 700 700 700
Vitamin C (mg) 45 65 75 75
Vitamin E (mg) 11 15 15 15
Vitamin D (mcg) 15 15 15 15
Vitamin K (mcg) 60* 75* 90* 90*
Thiamin (mg) 0.9 1.0 1.1 1.1
Riboflavin (mg) 0.9 1.0 1.1 1.1
Niacin (mg) 12 14 14 14
Vitamin B-6 (mg) 1.0 1.2 1.3 1.3
Folate (mcg) 300 400 400 400
Vitamin B-12 (mcg) 1.8 2.4 2.4 2.4
Pantothenic Acid (mg) 4* 5* 5* 5*
Biotin (mcg) 20* 25* 30* 30*
Choline (mg) 375* 400* 425* 425*

The table below, adapted from the FNB, lists the RDAs for the different vitamins for females aged 51 or older, as well as for those who are pregnant or breastfeeding. Again, an asterisk (*) marks the AIs. Vitamin amounts are in milligrams (mg) and micrograms (mcg).

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