Vitamin Needs Across Life Stages: An Overview Using Official Reference Values
Official Canadian reference values for key vitamins from infancy to older age, pregnancy and breastfeeding, with UK advice for comparison and what the numbers do and do not mean.
Content last updated . This page has not been medically reviewed.
Vitamins A, D, E and K
Units: vitamin A in micrograms of retinol activity equivalents (mcg RAE), vitamin D in mcg with IU in brackets, vitamin E in mg, vitamin K in mcg.| Life stage (Health Canada, 2025) | Vitamin A | Vitamin D | Vitamin E | Vitamin K |
|---|---|---|---|---|
| Infants 0 to 6 months | 400* | 10* (400 IU) | 4* | 2.0* |
| Infants 7 to 12 months | 500* | 10* (400 IU) | 5* | 2.5* |
| Children 1 to 3 years | 300 | 15 (600 IU) | 6 | 30* |
| Children 4 to 8 years | 400 | 15 (600 IU) | 7 | 55* |
| Ages 9 to 13, males and females | 600 | 15 (600 IU) | 11 | 60* |
| Males 14 to 18 / females 14 to 18 | 900 / 700 | 15 (600 IU) | 15 | 75* |
| Males 19 to 50 / females 19 to 50 | 900 / 700 | 15 (600 IU) | 15 | 120* / 90* |
| Males 51 to 70 / females 51 to 70 | 900 / 700 | 15 (600 IU) | 15 | 120* / 90* |
| Males over 70 / females over 70 | 900 / 700 | 20 (800 IU) | 15 | 120* / 90* |
| Pregnancy, 19 to 50 | 770 | 15 (600 IU) | 15 | 90* |
| Breastfeeding, 19 to 50 | 1,300 | 15 (600 IU) | 19 | 90* |
All rows: [1]
Vitamin C, B6, folate, B12 and choline
Units: vitamin C and B6 in mg; folate in mcg dietary folate equivalents (DFE); B12 in mcg; choline in mg (choline is not a vitamin; see Vitamin-like compounds).| Life stage (Health Canada, 2025) | Vitamin C | Vitamin B6 | Folate | Vitamin B12 | Choline |
|---|---|---|---|---|---|
| Infants 0 to 6 months | 40* | 0.1* | 65* | 0.4* | 125* |
| Infants 7 to 12 months | 50* | 0.3* | 80* | 0.5* | 150* |
| Children 1 to 3 years | 15 | 0.5 | 150 | 0.9 | 200* |
| Children 4 to 8 years | 25 | 0.6 | 200 | 1.2 | 250* |
| Ages 9 to 13, males and females | 45 | 1.0 | 300 | 1.8 | 375* |
| Males 14 to 18 / females 14 to 18 | 75 / 65 | 1.3 / 1.2 | 400 | 2.4 | 550* / 400* |
| Males 19 to 50 / females 19 to 50 | 90 / 75 | 1.3 | 400 | 2.4 | 550* / 425* |
| Males 51 to 70 / females 51 to 70 | 90 / 75 | 1.7 / 1.5 | 400 | 2.4 | 550* / 425* |
| Males over 70 / females over 70 | 90 / 75 | 1.7 / 1.5 | 400 | 2.4 | 550* / 425* |
| Pregnancy, 19 to 50 | 85 | 1.9 | 600 | 2.6 | 450* |
| Breastfeeding, 19 to 50 | 120 | 2.0 | 500 | 2.8 | 550* |
All rows: [1]
What the pattern shows
- Needs rise through childhood and teenage years, differ between males and females from the teens, and change again in later life, for example vitamin D at over 70 and B6 after 50. [1]
- Pregnancy and breastfeeding raise several values, for example folate (600 mcg DFE in pregnancy) and vitamin A (1,300 mcg RAE while breastfeeding). [1] Official pregnancy advice is on Vitamins in pregnancy and Vitamins while breastfeeding.
- Vitamin K has only AI values in this table. [1]
Another country gives different numbers
The NHS (UK) page figures for adults aged 19 to 64 are: vitamin A 700 mcg (men) and 600 mcg (women) retinol equivalents; vitamin C 40 mg; vitamin E 4 mg (men) and 3 mg (women); vitamin D 10 mcg a day for ages 1 and over. [3][4][5][6] For vitamin K the NHS gives about 1 mcg per kilogram of body weight. [7] These differ from the Canadian values above: different bodies publish different figures, and the units are not identical (the NHS uses retinol equivalents for vitamin A, Health Canada uses RAE). Do not mix numbers from different countries.Official advice that goes beyond the numbers (UK examples)
- The NHS recommends vitamin supplements containing vitamins A, C and D every day for children aged 6 months to 5 years, but not for babies having more than about 500 ml of infant formula a day. [8]
- Breastfed babies should have a daily vitamin D supplement from birth, per the NHS. [8]
- The NHS recommends a 400 microgram folic acid supplement daily until 12 weeks of pregnancy for women who are pregnant, trying for a baby or could get pregnant. [9]
- The NHS says absorbing vitamin B12 becomes harder as you get older. [9]
Frequently asked questions
What is the difference between RDA and AI?
An RDA is the average daily level enough for nearly all healthy people; an AI is used when there is not enough evidence for an RDA. [2]
Do older adults need more vitamin D?
Health Canada lists 20 mcg (800 IU) for ages over 70 versus 15 mcg (600 IU) for ages 1 to 70. [1]
Why do pregnant women have higher values?
The table shows higher values for several vitamins in pregnancy and breastfeeding, for example folate and vitamin C. It is a published reference; talk to your care team. [1]
Are these the amounts I should take?
No. They are reference values for healthy groups in Canada, not personal doses. [2]
Do babies need vitamin supplements?
UK advice: breastfed babies should have vitamin D from birth; formula-fed babies having over 500 ml a day should not. Ask a health professional. [8]
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.
How to read this page
Needs change with age, sex, pregnancy and breastfeeding. The tables below show Health Canada's published reference values (a page dated 2025) for selected vitamins. Values marked with an asterisk are Adequate Intakes (AI), set when there was not enough evidence for an RDA. Unmarked values are Recommended Dietary Allowances (RDA). [1] MedlinePlus explains that an RDA is the average daily level enough to meet the needs of nearly all (97% to 98%) healthy people, and an AI is set when evidence is too limited for an RDA. [2] These are reference values for healthy people, not personal advice. Other countries publish different numbers; see RDA, AI, DV and UL and How vitamin requirements are set.
Not shown for length: thiamin, riboflavin, niacin, pantothenic acid and biotin, which are on the same Health Canada page. [1] US and EU tables were not checked for this page.
Limits and safety
Reference values do not diagnose a shortage and are not a dose. Supplements can interact with medicines (medication interactions), matter before surgery, and with kidney or liver disease. [10] The NHS warns that having too much of some vitamins can be harmful and not to give a child two supplements at once. [8] For a child who swallowed vitamins call Poison Help 1-800-222-1222 (US) or 911 in an emergency; other countries are at Poison help by country.
References
- Health Canada, Dietary reference intakes tables: Reference values for vitamins. Page dated 2025-11-19. Read 2026-10-23.
- MedlinePlus Medical Encyclopedia, Vitamins. Review date 1/21/2025. Read 2026-10-23.
- NHS (UK), Vitamin A. Page last reviewed 3 August 2020. Read 2026-10-23.
- NHS (UK), Vitamin C. 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 D. 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), Vitamins for children. Page last reviewed 30 May 2024. Read 2026-10-23.
- NHS (UK), B vitamins and folic acid. Page last reviewed 3 August 2020. Read 2026-10-23.
- National Center for Complementary and Integrative Health (US), Using Dietary Supplements Wisely. Read 2026-10-23.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.