Science-backed vitamin intake recommendations provide a framework with clear daily amounts, top sources, and practical tips to help you build a smarter daily routine. The framework uses daily amounts expressed in standard units and adapts to age, sex, and life stage. By focusing on vitamin intake recommendations, you can track progress against established benchmarks. Key vitamins have established reference values you can use as a starting point. For example: Vitamin A (as mcg RAE): 900 for men, 700 for women; Vitamin C: 90 mg for men, 75 mg for women; Vitamin D: 600–800 IU depending on age; Vitamin E: 15 mg; Vitamin K: 120 mcg for men, 90 mcg for women; Folate: 400 mcg DFE; Vitamin B12: 2.4 mcg. Note that these vitamin intake recommendations vary with life stage and other factors, so professional guidance can provide personalized values. Top sources are described in terms of source types rather than specific items. A practical approach involves a broad mix of dietary sources and fortified products, with attention to product labels to understand vitamin content. Diversifying source types helps you approach the intended daily amounts while staying within safe ranges. Practical tips include distributing intake across meals, planning weekly to cover different vitamins, and keeping a simple log to track progress. Consider professional advice if you are contemplating supplements, be mindful of upper limits, and avoid megadoses. By following evidence-based vitamin intake recommendations, you can start a smarter daily routine today. Click to start your smarter daily routine today.
