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Micronutrients: How much vitamins and minerals do you need?

Jabari Martin, Registered Dietitian, NASM Certified Personal Trainer

Written and researched by Jabari Martin R.D., NASM C.P.T.

For athletes, understanding the importance of vitamins and minerals is crucial as these micronutrients play a pivotal role in supporting peak performance and recovery. Unlike macronutrients such as carbohydrates and proteins, vitamins and minerals are considered micronutrients, and the body relies on external sources, mainly from the diet, to obtain them.

Vitamins can be categorized into two main groups: fat-soluble and water-soluble. Fat-soluble vitamins, including vitamin A, vitamin D, vitamin E, and vitamin K, dissolve in fat and can accumulate in the body over time. On the other hand, water-soluble vitamins, such as vitamin C and the B-complex vitamins (e.g., vitamin B6, vitamin B12, and folate), must dissolve in water before the body can absorb them. This characteristic means that water-soluble vitamins cannot be stored in the body, and any excess is typically excreted through urine.

Minerals, essential for overall health and athletic performance, are inorganic elements naturally found in soil and water. Plants absorb these minerals, which then become part of the food chain when animals consume these plants. While athletes are likely familiar with minerals like calcium, sodium, and potassium, there are other critical trace minerals, including copper, iodine, and zinc, which are needed in smaller amounts but are no less important.

In the United States, the National Academy of Medicine, previously known as the Institute of Medicine, establishes nutrient reference values known as the Dietary Reference Intakes (DRIs) for vitamins and minerals. These recommendations serve as a valuable guide for athletes to ensure they meet their specific nutritional needs based on their age, gender, and life stage. The DRIs cover more than 40 different nutrient substances and are grounded in scientific research on deficiency and toxicity of each nutrient.

As an athlete, it's essential to be well-informed about these vitamins and minerals and their recommended intakes. A balanced diet that aligns with these guidelines can help you achieve optimal performance and maintain your overall health. Explore the tables below for more details on specific vitamin and mineral recommendations tailored to your needs.

Vitamin RDA (Recommended Dietary Allowance)
Vitamin A 900mcg RAE (Retinol Activity Equivalents) for adult men
700mcg RAE for adult women
Vitamin C 90mg for adult men
75mg for adult women
Vitamin D 600-800 IU (International Units) for adults (varies by age)
Vitamin E 15mg (22.4 IU) for adult men and women
Vitamin K 120mcg for adult men
90mcg for adult women
Thiamin (Vitamin B1) 1.2mg for adult men
1.1mg for adult women
Riboflavin (Vitamin B2) 1.3mg for adult men
1.1mg for adult women
Niacin (Vitamin B3) 16mg NE (Niacin Equivalents) for adult men
14mg NE for adult women
Vitamin B6 1.3-2.0mg for adults (varies by age)
Folate/Folic Acid (Vitamin B9) 400mcg DFE (Dietary Folate Equivalents) for adult men and women
Vitamin B12 2.4mcg for adults
Biotin (Vitamin B7) 30-35mcg for adults (varies by age)
Pantothenic Acid (Vitamin B5) 5mg for adults
Choline 550mg for adult men
425mg for adult women

Vitamin A

Vitamin A is crucial for maintaining healthy vision, immune system function, and skin health. For adult men, the Recommended Dietary Allowance (RDA) is 900 micrograms of Retinol Activity Equivalents (RAE), while adult women should aim for 700 micrograms RAE daily. Good sources of vitamin A include carrots, sweet potatoes, and leafy greens.

Vitamin C

Vitamin C, also known as ascorbic acid, is an antioxidant that supports the immune system, wound healing, and collagen production. Adult men should aim for an RDA of 90 milligrams daily, while adult women should target 75 milligrams. Citrus fruits, bell peppers, and strawberries are excellent sources of vitamin C.

Vitamin D

Vitamin D is essential for bone health, as it aids in calcium absorption. The RDA for vitamin D varies by age but typically falls in the range of 600-800 International Units (IU) for adults. Sun exposure and fortified foods like dairy products contribute to vitamin D intake.

Vitamin E

Vitamin E acts as an antioxidant, protecting cells from damage. The RDA for vitamin E is 15 milligrams (22.4 IU) for both adult men and women. Nuts, seeds, and vegetable oils are rich sources of vitamin E.

Vitamin K

Vitamin K is essential for blood clotting and bone health. Adult men should aim for an RDA of 120 micrograms, while adult women should target 90 micrograms daily. Leafy greens like kale, spinach, and broccoli are excellent sources of vitamin K.

Thiamin (Vitamin B1)

Vitamin B1, or thiamin, supports energy metabolism and nerve function. The RDA is 1.2 milligrams for adult men and 1.1 milligrams for adult women. Whole grains, beans, and pork are good dietary sources of thiamin.

Riboflavin (Vitamin B2)

Vitamin B2, or riboflavin, is important for energy production and maintaining healthy skin. Adult men should aim for an RDA of 1.3 milligrams, while adult women should target 1.1 milligrams. Dairy products, lean meats, and leafy greens provide riboflavin.

Niacin (Vitamin B3)

Vitamin B3, or niacin, supports skin health and energy metabolism. The RDA is 16 milligrams of Niacin Equivalents (NE) for adult men and 14 milligrams NE for adult women. Meat, fish, and fortified cereals are good sources of niacin.

Vitamin B6

Vitamin B6 is important for brain development, metabolism, and immune function. The RDA varies by age but typically falls in the range of 1.3-2.0 milligrams for adults. Bananas, poultry, and potatoes are sources of vitamin B6.

Folate/Folic Acid (Vitamin B9)

Vitamin B9, known as folate or folic acid, is vital for cell division and preventing birth defects. The RDA for adult men and women is 400 micrograms of Dietary Folate Equivalents (DFE). Leafy greens, beans, and fortified cereals are good folate sources.

Vitamin B12

Vitamin B12 is essential for nerve function and DNA synthesis. The RDA is 2.4 micrograms for adults. Animal products like meat, fish, and dairy contain vitamin B12, making it important for vegetarians and vegans to consider supplementation.

Biotin (Vitamin B7)

Biotin, part of the B-vitamin group, plays a key role in maintaining healthy skin, hair, and nails. The RDA for biotin varies but typically ranges from 30 to 35 micrograms for adults. Eggs, nuts, and whole grains are good biotin sources.

Pantothenic Acid (Vitamin B5)

Vitamin B5, also known as pantothenic acid, is involved in energy production and hormone synthesis. The RDA is 5 milligrams for adults. Various foods, including meats, whole grains, and vegetables, provide pantothenic acid.


Choline is vital for brain health, liver function, and cell structure. Adult men should aim for an RDA of 550 milligrams, while adult women should target 425 milligrams. Eggs, liver, and broccoli are good dietary sources of choline.

Mineral RDA
Biotin 30mcg
Calcium 1300mg
Chloride 2300mg
Choline 550mg
Chromium 35mcg
Copper 0.9mg
Iodine 150mcg
Iron 18mg
Magnesium 420mg
Manganese 2.3mg
Molybdenum 45mcg
Pantothenic Acid 5mg
Phosphorus 1250mg
Potassium 4700mg
Riboflavin 1.3mg
Selenium 55mcg
Sodium 2300mg


Biotin, a B-vitamin, plays a pivotal role in maintaining healthy skin, hair, and nails. It is recommended that adults consume 30mcg of biotin daily, which can be obtained from foods like eggs, nuts, and whole grains.


Calcium is essential for strong bones and teeth. Meeting the daily recommended intake of 1300mg helps prevent osteoporosis and supports various bodily functions. Dairy products, leafy greens, and fortified foods are excellent sources of calcium.


Chloride is an electrolyte that helps maintain proper fluid balance and is important for nerve and muscle function. The recommended daily intake is 2300mg, primarily obtained from table salt (sodium chloride) and in foods like seaweed and olives.


Chromium aids in regulating blood sugar levels. A daily intake of 35mcg is recommended, and it can be sourced from broccoli, whole grains, and lean meats.


Copper is vital for forming red blood cells and maintaining healthy bones and nerves. The recommended intake for adults is 0.9mg, obtainable from nuts, shellfish, and whole grains.


Iodine is crucial for thyroid function, which controls metabolism. Adults should consume 150mcg daily, primarily from iodized salt, seafood, and dairy products.


Iron is essential for transporting oxygen in the blood. Meeting the recommended intake of 18mg is important for preventing anemia. Good sources include lean meats, beans, and fortified cereals.


Magnesium supports muscle and nerve function, as well as bone health. The daily recommended amount is 420mg, available in foods like nuts, spinach, and whole grains.


Manganese aids in bone formation and metabolism. Adults should aim for 2.3mg daily, found in nuts, whole grains, and leafy greens.


Molybdenum is necessary for the metabolism of certain amino acids. A daily intake of 45mcg is recommended and can be obtained from legumes, grains, and dairy products.

Pantothenic Acid

Pantothenic acid, or vitamin B5, is involved in energy production and hormone synthesis. Adults should consume 5mg daily, which can be sourced from a variety of foods.


Phosphorus is crucial for bone health and energy metabolism. The daily recommended intake is 1250mg, prevalent in dairy products, meat, and poultry.


Potassium is essential for nerve and muscle function, as well as maintaining healthy blood pressure. The recommended daily intake is 4700mg, found in bananas, potatoes, and beans.


Riboflavin, or vitamin B2, supports energy production and healthy skin. Adults should aim for 1.3mg daily, which is abundant in dairy products, eggs, and leafy greens.


Selenium acts as an antioxidant, protecting cells from damage. A daily intake of 55mcg can be obtained from seafood, Brazil nuts, and whole grains.


Sodium is necessary for fluid balance and nerve function, but excessive intake can lead to high blood pressure. The recommended daily limit is 2300mg, primarily from table salt and processed foods.