Hormones 2016

Vitamins
Age
Folate
µg
Niacin
mg
Riboflavin
mg
Thiamin
mg
Vit A
µg
Females
19–70 2.4 75 600 15 90
≥70 2.4 75 800 15 90 (L.
Johnson,
2014)
Table 17.29 – Recommended Daily Intakes for Vitamins
Vitamin A
Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucus
membranes, and skin. Half to 65% of the adult RDA for vitamin A is easily
obtained simply by eating the recommended five servings of fruits and
vegetables per day.
Gender Age range RDA or AI
Females 19 years and over 770 mcg/day (2,565 IU/-
day)
Males 14 years and up 900 mcg/day (3,000 IU/-
day)
Table 17.30 – Recommended Dietary Allowance (RDA) in micrograms (mcg)
of Retinol Activity Equivalents (RAE)
Upper tolerable limit (UL) = 19 years and up, 3,000 mcg/day (10,000
IU/day)
The tolerable upper intake levels of a supplement are the highest amount
that most people can take safely. Higher doses might be used to treat
vitamin A deficiencies.
Food Sources - Dark-coloured fruit, dark leafy vegetables, egg yolk,
fortified milk and dairy products (cheese, yogurt, butter, and cream),
liver, beef, and fish (Unknown, 2014).
Deficiencies - Vitamin A deficiency can result from inadequate intake, fat
malabsorption, or liver disorders. Deficiency impairs immunity and
hematopoiesis 151 and causes rashes and typical ocular effects (eg,
impaired night vision) (L. Johnson, 2014).
151 This is a process of blood cell production and maturation in the bone marrow (AB,
2011)
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