Vitamin Intake Reference Tables by Age and Life Stage (US, UK, EU, Canada)
Published vitamin intake references side by side for the UK, EU, Canada and US labels, with adults, infants, children, pregnancy and lactation, each row showing source, year and AI or RDA.
Content last updated . This page has not been medically reviewed.
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These tables show published reference values for groups of people. They are not personal targets and not advice to take anything. Countries set them differently, so no row is "the" answer. If you are pregnant, take medicines, have kidney or liver disease, or are planning surgery, ask a clinician or pharmacist before changing what you take. See talking with a health professional and RDA, AI, DV and UL for what each term means.Which sources were used. The NHS (UK, pages reviewed 2020), EFSA (EU, 2017 summary report), Health Canada (table dated 2025-11-19) and FDA label rules (US). AI (Adequate Intake) is used when there is not enough data to set an RDA. [1] EFSA's equivalents are PRI (population reference intake) and AI. [2] Not included: US RDA/AI/UL figures by age from NIH Office of Dietary Supplements, because those pages could not be opened in this session. FDA label amounts, shown in Table 5, are based on the US RDAs and are used to calculate % Daily Value on labels. [3][4] They are not a personal prescription.
Table 1: Adults side by side
Men / women. Canada rows are for ages 19 to 30; the NHS rows are for adults 19 to 64 unless the page gives no age band. EFSA rows are the adult row of its tables (reconstructed from extracted PDF text). Units differ between bodies, so read the unit in each cell.| Vitamin | UK, NHS (2020) | EU, EFSA (2017) | Canada, Health Canada (2025) | US label Daily Value, FDA |
|---|---|---|---|---|
| Vitamin A | 700 / 600 µg RE [5] | PRI 750 / 650 µg RE [2] | RDA 900 / 700 µg RAE [1] | 900 mcg RAE [6] |
| Vitamin C | 40 mg [7] | PRI 110 / 95 mg [2] | RDA 90 / 75 mg [1] | 90 mg [6] |
| Vitamin D | 10 mcg [8] | AI 15 µg (assumes minimal skin synthesis) [2] | RDA 15 µg [1] | 20 mcg [6] |
| Vitamin E | 4 / 3 mg [9] | AI 13 / 11 mg alpha-tocopherol [2] | RDA 15 mg alpha-tocopherol [1] | 15 mg alpha-tocopherol [6] |
| Vitamin K | About 1 µg per kg body weight [10] | AI 70 µg [2] | AI 120 / 90 µg [1] | 120 mcg [6] |
| Thiamin (B1) | 1 / 0.8 mg [11] | PRI 0.1 mg per MJ of energy [2] | RDA 1.2 / 1.1 mg [1] | 1.2 mg [6] |
| Riboflavin (B2) | 1.3 / 1.1 mg [11] | PRI 1.6 mg [2] | RDA 1.3 / 1.1 mg [1] | 1.3 mg [6] |
| Niacin (B3) | 16.5 / 13.2 mg [11] | PRI 1.6 mg NE per MJ [2] | RDA 16 / 14 mg NE [1] | 16 mg NE [6] |
| Pantothenic acid (B5) | No UK amount set [11] | AI 5 mg [2] | AI 5 mg [1] | 5 mg [6] |
| Vitamin B6 | 1.4 / 1.2 mg [11] | PRI 1.7 / 1.6 mg [2] | RDA 1.3 / 1.3 mg [1] | 1.7 mg [6] |
| Biotin (B7) | NHS says it is not clear any extra is needed [11] | AI 40 µg [2] | AI 30 µg [1] | 30 mcg [6] |
| Folate (B9) | 200 µg [11] | PRI 330 µg DFE [2] | RDA 400 µg DFE [1] | 400 mcg DFE [6] |
| Vitamin B12 | 1.5 µg [11] | AI 4.0 µg [2] | RDA 2.4 µg [1] | 2.4 mcg [6] |
| Choline (not a vitamin) | Not on the NHS pages read | AI 400 mg [2] | AI 550 / 425 mg [1] | 550 mg [6] |
The EFSA classification (PRI or AI) comes from its concise table of criteria for adults. [2] NHS and EFSA express vitamin A in retinol equivalents (RE) and Canada and the US in RAE, which are not identical for carotenoid-rich foods; see vitamin units explained. The vitamin D gap (10 vs 15 vs 20) is an example of why you should never treat one country's figure as universal; see also vitamin D intake levels.
Table 2: Canada by life stage (Health Canada, table dated 2025-11-19)
Per day. (AI) marks an Adequate Intake; other figures are RDAs. These figures come from a summary of the page returned by a web-fetch tool, not a direct reading of the table, so check them against the source before relying on them.| Vitamin | 0 to 6 months | 7 to 12 months | 1 to 3 years | 4 to 8 years | Pregnancy 19 to 30 | Lactation 19 to 30 |
|---|---|---|---|---|---|---|
| Vitamin A (µg RAE) | 400 (AI) | 500 (AI) | 300 | 400 | 770 | 1,300 [1] |
| Vitamin D (µg) | 10 (AI) | 10 (AI) | 15 | 15 | 15 | 15 [1] |
| Vitamin E (mg) | 4 (AI) | 5 (AI) | 6 | 7 | 15 | 19 [1] |
| Vitamin K (µg) | 2.0 (AI) | 2.5 (AI) | 30 (AI) | 55 (AI) | 90 (AI) | 90 (AI) [1] |
| Vitamin C (mg) | 40 (AI) | 50 (AI) | 15 | 25 | 85 | 120 [1] |
| Thiamin (mg) | 0.2 (AI) | 0.3 (AI) | 0.5 | 0.6 | 1.4 | 1.4 [1] |
| Riboflavin (mg) | 0.3 (AI) | 0.4 (AI) | 0.5 | 0.6 | 1.4 | 1.6 [1] |
| Niacin (mg NE) | 2 (AI) | 4 (AI) | 6 | 8 | 18 | 17 [1] |
| Vitamin B6 (mg) | 0.1 (AI) | 0.3 (AI) | 0.5 | 0.6 | 1.9 | 2.0 [1] |
| Folate (µg DFE) | 65 (AI) | 80 (AI) | 150 | 200 | 600 | 500 [1] |
| Vitamin B12 (µg) | 0.4 (AI) | 0.5 (AI) | 0.9 | 1.2 | 2.6 | 2.8 [1] |
| Pantothenic acid (mg) | 1.7 (AI) | 1.8 (AI) | 2 (AI) | 3 (AI) | 6 (AI) | 7 (AI) [1] |
| Biotin (µg) | 5 (AI) | 6 (AI) | 8 (AI) | 12 (AI) | 30 (AI) | 35 (AI) [1] |
| Choline (mg) | 125 (AI) | 150 (AI) | 200 (AI) | 250 (AI) | 450 (AI) | 550 (AI) [1] |
Health Canada's table notes that these values are for normal, apparently healthy people eating a typical mixed North American diet, and that individual needs may differ. [1] It also advises women capable of becoming pregnant to take 400 µg of folic acid daily in addition to food folate. [1] That is a stated public-health recommendation for a group, so ask a clinician what applies to you.
Table 5: US label reference amounts (FDA, 21 CFR 101.9, text dated 2025-01-02)
These are the amounts used to calculate % Daily Value on US labels for each group. [4] The infant, toddler and pregnancy columns apply to products made for those groups. [14]| Vitamin | Adults and children 4+ | Infants to 12 months | Children 1 to 3 years | Pregnant and lactating |
|---|---|---|---|---|
| Vitamin A (mcg RAE) | 900 | 500 | 300 | 1,300 [6] |
| Vitamin C (mg) | 90 | 50 | 15 | 120 [6] |
| Vitamin D (mcg) | 20 | 10 | 15 | 15 [6] |
| Vitamin E (mg) | 15 | 5 | 6 | 19 [6] |
| Vitamin K (mcg) | 120 | 2.5 | 30 | 90 [6] |
| Thiamin (mg) | 1.2 | 0.3 | 0.5 | 1.4 [6] |
| Riboflavin (mg) | 1.3 | 0.4 | 0.5 | 1.6 [6] |
| Niacin (mg NE) | 16 | 4 | 6 | 18 [6] |
| Vitamin B6 (mg) | 1.7 | 0.3 | 0.5 | 2.0 [6] |
| Folate (mcg DFE) | 400 | 80 | 150 | 600 [6] |
| Vitamin B12 (mcg) | 2.4 | 0.5 | 0.9 | 2.8 [6] |
| Biotin (mcg) | 30 | 6 | 8 | 35 [6] |
| Pantothenic acid (mg) | 5 | 1.8 | 2 | 7 [6] |
| Choline (mg) | 550 | 150 | 200 | 550 [6] |
Table 6: Upper-limit style statements (adults)
Bodies use different words. The NHS gives amounts "unlikely to cause any harm" from supplements; Health Canada lists tolerable upper levels (UL) for ages 19 to 30. These are not interchangeable, they come from different methods, and Health Canada's vitamin A, vitamin E, niacin and folate limits apply to specific forms only. Always check the form and the group, and see which vitamins have upper limits.| Vitamin | NHS statement (2020) | Health Canada UL, ages 19 to 30 (2025) |
|---|---|---|
| Vitamin A | Average of 1.5 mg a day or less from food and supplements combined is unlikely to cause harm [5] | 3,000 µg RAE, preformed vitamin A only [1] |
| Vitamin C | Under 1,000 mg a day of supplements unlikely to cause harm [7] | 2,000 mg [1] |
| Vitamin D | Do not take more than 100 mcg (4,000 IU) a day [8] | 100 µg (4,000 IU) [1] |
| Vitamin E | 540 mg (800 IU) or less a day of supplements unlikely to cause harm [9] | 1,000 mg, synthetic forms only [1] |
| Vitamin K | 1 mg or less a day of supplements unlikely to cause harm [10] | None set [1] |
| Vitamin B6 | Do not take more than 10 mg a day in supplements unless a doctor advises it [11] | 100 mg [1] |
| Folate or folic acid | 1 mg or less a day of folic acid supplements unlikely to cause harm [11] | 1,000 µg, synthetic forms only [1] |
| Niacin | 17 mg or less of nicotinic acid, or 500 mg or less of nicotinamide, unlikely to cause harm [11] | 35 mg, synthetic forms only [1] |
| Vitamin B12 | 2 mg or less a day of supplements unlikely to cause harm [11] | None set [1] |
Frequently asked questions
Why do the UK, EU, Canada and US give different numbers for the same vitamin?
Each body uses its own review, population data and rounding, and expresses some vitamins in different units such as RE and RAE. For example, adult vitamin D is 10 mcg for the NHS, 15 µg for EFSA and Health Canada and 20 mcg on US labels. [8][2][1][6]
What is the difference between an RDA and an AI?
An Adequate Intake is used when there is not enough data to set an RDA. [1] EFSA uses PRI and AI in the same way. [2] See RDA, AI, DV and UL.
Are these amounts what I should take as a supplement?
No. They are reference values for groups of people. Whether a supplement is appropriate is a decision for you and a clinician or pharmacist. [15]
Is a %DV the same as the RDA?
No. The Daily Value is the figure used to calculate %DV on labels. [4] US label reference amounts are based on RDAs but are set for labeling. [3]
Where are reference values for older adults?
This page covers the age bands in the sources read. For older adults see vitamins and supplements for older adults, and ask a clinician about individual needs.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Table 3: EU (EFSA 2017) adult women, pregnancy and lactation
| Vitamin | Adult women | Pregnancy | Lactation |
|---|---|---|---|
| Vitamin A (µg RE) | PRI 650 | 700 | 1,300 [2] |
| Vitamin C (mg) | PRI 95 | 105 | 155 [2] |
| Vitamin D (µg) | AI 15 | 15 | 15 [2] |
| Vitamin E (mg) | AI 11 | 11 | 11 [2] |
| Vitamin K (µg) | AI 70 | 70 | 70 [2] |
| Riboflavin (mg) | PRI 1.6 | 1.9 | 2.0 [2] |
| Vitamin B6 (mg) | PRI 1.6 | 1.8 | 1.7 [2] |
| Folate (µg DFE) | PRI 330 | AI 600 | PRI 500 [2] |
| Vitamin B12 (µg) | AI 4.0 | AI 4.5 | AI 5.0 [2] |
| Choline (mg) | AI 400 | 480 | 520 [2] |
| Biotin (µg) | AI 40 | 40 | 45 [2] |
| Pantothenic acid (mg) | AI 5 | 5 | 7 [2] |
EFSA's vitamin D value applies under conditions of assumed minimal skin synthesis. [2]
Table 4: UK official advice for babies, children and pregnancy (NHS)
| Group | What the NHS page says |
|---|---|
| Babies up to 1 year | Vitamin D: 8.5 to 10 micrograms a day [8] |
| Children from 1 year and adults | Vitamin D: 10 micrograms a day [8] |
| Children aged 6 months to 5 years | The UK government recommends supplements containing vitamins A, C and D every day [12] |
| Pregnancy | A 400 microgram folic acid supplement daily until 12 weeks of pregnancy is recommended [11] |
| Pregnancy | Do not take cod liver oil or supplements containing vitamin A (retinol) [13] |
References
- Health Canada. Dietary reference intakes tables: Reference values for vitamins. Page dated 2025-11-19. Read 2026-10-23 through a web-fetch summary tool because the page would not download directly; the figures are as that tool returned them and should be checked against the table.
- European Food Safety Authority. Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publication 2017:e15121, approved 4 December 2017. Read 2026-10-23 (text extracted from the PDF; the table layout and some symbols such as the micro sign were reconstructed or lost, and bold type that marks PRIs was not preserved).
- US Food and Drug Administration. Converting Units of Measure for Folate, Niacin, and Vitamins A, D, and E on the Nutrition and Supplement Facts Labels: Guidance for Industry. August 2019. Read 2026-10-23 (text extracted from the PDF; some Greek letters were lost in extraction).
- US Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels. Content current as of 03/05/2024. Read 2026-10-23.
- NHS (UK). Vitamin A. Page last reviewed 3 August 2020. Read 2026-10-23.
- US Code of Federal Regulations. 21 CFR 101.9, Nutrition labeling of food, eCFR text dated 2025-01-02. Read 2026-10-23.
- NHS (UK). Vitamin C. Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK). Vitamin D. Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK). Vitamin E. Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK). Vitamin K. Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK). Vitamin B (B vitamins and folic acid). Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK). Vitamins for children. Page last reviewed 30 May 2024. Read 2026-10-23.
- NHS (UK). Pregnancy vitamins and supplements. Page last reviewed 3 June 2026. Read 2026-10-23.
- US Code of Federal Regulations. 21 CFR 101.36, Nutrition labeling of dietary supplements, eCFR text dated 2025-01-02. Read 2026-10-23.
- US Food and Drug Administration. Information for Consumers on Using Dietary Supplements (questions and answers). Content current as of 08/27/2026. Read 2026-10-23.