The Dietary Reference Intakes (DRI) are the recommended dosage of vitamins set up by the Food and Nutrition Board of the American Institute of Medicine. While some people are able to get the recommended vitamin dosages through a well-balanced, healthy diet, others should take vitamins to make sure they are reaching those amounts.
Vitamin A
Vitamin A is a fat-soluble vitamin found in the yellow pigments of plants. According to the Cleveland Clinic, it is essential for skin, tooth and bone health and development, immune system function and prevention of night blindness. The DRI for women is 700 mcg a day.
Vitamin D
Vitamin D is a fat-soluble vitamin that aids calcium and phosphorus metabolism in the body. This is one vitamin that our bodies can make on their own. Ultraviolet rays prompt our skin to produce vitamin D. Since ultraviolet rays can cause damage, most doctors recommend vitamin D supplements rather than more time in the sun for people with vitamin D deficiencies. According to the Cleveland Clinic, the DRI for vitamin D in women is 10 mcg a day for women over 50 and 5 mcg a day for younger women.
Vitamin E
Vitamin E is a fat-soluble vitamin that is an antioxidant and has antiaging properties. This vitamin is found in many fruits, leafy green vegetables and whole grains. The DRI for women is 15 mg a day.
Vitamin C
Vitamin C is a water-soluble vitamin found in fresh fruits and vegetables. According to the Life Clinic website, this vitamin helps heal wounds, promotes healthy teeth and gums, prevents cell damage and strengthens our immune systems. Many people take this popular vitamin when they start feeling sick and to ward off colds. The DRI for women is 75 mg a day.
B-Complex Vitamins
Vitamins B1, B2, B6 and B12 are all water-soluble vitamins largely found within a well-balanced diet. Some doctors recommend taking vitamin supplements with all B-complex vitamins in one, while others recommend taking the vitamins individually. The DRI for women for B vitamins is 1.1 mg a day each for B1 and B2, 1.5 mg a day for B6 and 2.4 mg a day for B12.
Vitamin H
Vitamin H (biotin) is a water-soluble vitamin that aids in metabolizing fats and carbohydrates. This vitamin is found in meats and dairy products. The DRI for women is 30 mcg a day.
Other Vitamins
There are many other vitamins and minerals that could be recommended for women like zinc, iron and folic acid. Recommendations vary depending on your individual health history and age. You should check with your doctor to be sure of the specific vitamins and amounts you should take.
