Vitamins RDA & UL

Question 1

Vitamin D RDA

Answer 1

Adults ( children 1+) - 600 IU (15 ug) for most including pregnant and lactating

Seniors over 70 y - 800 IU (20 ug)

Can be toxic at high levels for pregnant, workers exposed to asbestos and smokers

Question 2

Vitamin D UL

Answer 2

4,000 IU (100 ug)

Question 3

Vitamin A RDA

Answer 3

Expressed as retinol activity equivalents (RAE)
Males 900 ug/d (3000 IU)
Female 700 ug/d (2310 IU)
Pregnant 750-770 ug/d
Lactating 1200-1300 ug/d

Question 4

Vitamin A UL

Answer 4

2800-3000 ug/d RAE (9,300-10,000 IU)

Question 5

Vitamin E RDA

Answer 5

Adult 15 mg/d

Lactation 19 mg/d

Question 6

Vitamin E UL

Answer 6

1,000 mg/d

Question 7

Vitamin K AI

Answer 7

Is an Adequate Intake (AI)
Female 90 ug
Male 120 ug

Question 8

Vitamin C RDA

Answer 8

Women 75 mg/d
Men 90 mg/d
Pregnant 85 mg/d
Lactating 120 mg/d

Question 9

Vitamin C smokers

Answer 9

Need an extra 35 mg/day

Question 10

Vitamin C UL

Answer 10

2,000 mg/d

Question 11

Vitamin B6 RDA

Answer 11

Adult 1.3 mg
Senior M 1.7 mg/d
Senior F 1.5 mg/d
Pregnant 1.9 mg/d
Lactating 2.0 mg/d

Question 12

Vitamin B6 UL

Answer 12

100 mg

UL set to minimize neurological issues.

Question 13

Vitamin K UL

Answer 13

ND

Question 14

Biotin AI

Answer 14

Adult 30 ug

Lactating 35 ug

Question 15

Biotin UL

Answer 15

ND

Question 16

Choline AI

Answer 16

Adult Male 550 mg
Adult Female 425 mg
Pregnancy 450 mg
Lactation 550 mg

Question 17

Choline UL

Answer 17

3,500

Question 18

Folate RDA

Answer 18

Adult 400 ug
Pregnancy 600 ug
Lactation 500 ug

Question 19

Folate UL

Answer 19

1,000 ug

Question 20

Niacin (B3) RDA

Answer 20

Adult M. 16 mg
Adult F. 14 mg
Pregnancy 18 mg
Lactation 17 mg

Question 21

Pantothenic Acid (B5) AI

Answer 21

Adult 5 mg/d
Pregnancy 6 mg
Lactation 7 mg

Question 22

Riboflavin (B2) RDA

Answer 22

Adult M. 1.3 mg
Adult F. 1.1 mg
Pregnancy 1.4 mg
Lactation 1.6 mg

Question 23

Riboflavin (B2) UL

Answer 23

ND

Question 24

Thiamin (B1) RDA

Answer 24

Adult M. 1.2 mg
Adult F. 1.1 mg
Pregnancy 1.4 mg
Lactation 1.4 mg

Question 25

Thiamin (B1) RDA

Answer 25

Adult M. 1.2 mg/d Adult F. 1.1 mg/d Pregnancy 1.4 mg/d Lactation 1.4 mg/d

Question 26

Thiamin (B1) UL

Answer 26

ND

Question 27

Cobalamin (B12) RDA

Answer 27

Adult 2.4 ug/d Pregnancy 2.6 ug/d Lactation 2.8 ug/d

Question 28

Cobalamin (B12) UL

Answer 28

ND

Question 29

Niacin (B3) UL

Answer 29

35 mg

Question 30

Vitamins with increased RDA/AI in pregnancy

Answer 30

A - 750-770 ug RAE C - 85 mg ``` B1 (Thiamin) - 1.4 mg B2 (Riboflavin) - 1.4 mg B3 (Niacin) - 18 mg B5 (Pantothenic Acid) - 6 mg B6 (Pyridoxine) - 1.9 mg B9 (Folate) - 600 ug B12 - 2.6 mcg Choline - 450 mg ```

Question 31

Vitamins with NO increased RDA/AI in pregnancy:

Answer 31

``` Same as adult female RDA/AI Vitamin D - 600 IU (15 ug) Vitamin E - 15 mg Vitamin K - 90 ug Biotin - 30 ug ```

Question 32

Pantothenic Acid (B5) UL

Answer 32

ND (not determined)