It’s important because it supports healthy eyesight and night vision; strengthens barriers for better immune health; and maintains and repairs skin and tissues for normal growth.

Deficiency can lead to night blindness (nyctalopia), eye dryness (xerophthalmia), susceptibility to gastrointestinal and respiratory infections.

Recommended Daily Intake:

• 0–6 months: 200 µg
• 7–12 months: 300 µg
• 1–3 years: 500 µg
• 4–8 years: 600 µg
• 9–13 years: 900 µg
• 14–18 years (female): 1,000 µg
• 14–18 years (male): 1,200 µg

References:

• https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

It’s important because it supports development by converting food into usable energy; supports brain development for learning, attention, memory, and coordination; maintain proper heart muscle function; and supports enzyme production for normal cell growth.

Deficiency can lead to brain dysfunction (encephalopathy), high blood pressure in the lungs (pulmonary arterial hypertension), and high blood acid (metabolic acidosis).

Recommended Daily Intake:

• 0–6 months: 200 µg
• 7–12 months: 300 µg
• 1–3 years: 500 µg
• 4–8 years: 600 µg
• 9–13 years: 900 µg
• 14–18 years (female): 1,000 µg
• 14–18 years (male): 1,200 µg

References:

• https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional

It’s important because it supports nervous system development; helps convert food into usable energy; important for DNA repair for healthy development; and supports the immune system.

Deficiency can lead to pellagra (dermatitis, diarrhoea, dementia), digestion issues and skin problems (redness, swelling, cracking, or sensitivity to sunlight exposure).

Recommended Daily Intake:

• 0–6 months: 2,000 µg
• 7–12 months: 4,000 µg
• 1–3 years: 6,000 µg
• 4–8 years: 8,000 µg
• 9–13 years: 12,000 µg
• 14–18 years (female): 14,000 µg
• 14–18 years (male): 16,000 µg

References:

• https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/

It’s important because it supports nervous system development; helps convert food into usable energy; important for DNA repair for healthy development; and supports the immune system.

Deficiency can lead to pellagra (dermatitis, diarrhoea, dementia), digestion issues and skin problems (redness, swelling, cracking, or sensitivity to sunlight exposure).

Recommended Daily Intake:

• 0–6 months: 300 µg
• 7–12 months: 400 µg
• 1–3 years: 400 µg
• 4–8 years: 500 µg
• 9–13 years: 800 µg
• 14–18 years (female): 900 µg
• 14–18 years (male): 1,100 µg

References:

• https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional

It’s important because it helps convert food into usable energy; supports productions of neural cells for muscle movement, learning, and memory; involved in the synthesis of fats, hormones, and red blood cells for tissue development and repair; and supports stress response and immune function.

Deficiency can lead to numbness, fatigue, headache, gastrointestinal issues, and sleep disorders.

Recommended Daily Intake:

• 0–6 months: 1,700 µg
• 7–12 months: 1,800 µg
• 1–3 years: 2,000 µg
• 4–8 years: 3,000 µg
• 9–13 years: 4,000 µg
• 14–18 years (female): 5,000 µg
• 14–18 years (male): 5,000 µg

References:

• https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
  

It’s important because it is essential for making neural cells for brain development; helps in white blood cell and antibody production for immune health; helps break down protein for building muscles and tissues; and regulates sleep, mood swings, and ability to concentrate.

Deficiency can lead to swollen tongue (glossitis), cracked lips (dermatitis), irregular brain signals (electroencephalographic abnormalities), depression, and small-cell anemia (microcytic anemia).

Recommended Daily Intake:

• 0–6 months: 100 µg
• 7–12 months: 300 µg
• 1–3 years: 500 µg
• 4–8 years: 600 µg
• 9–13 years: 1,000 µg
• 14–18 years (female): 1,200 µg
• 14–18 years (male): 1,300 µg

References:

• https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  

It’s important because it helps convert food into energy; cell growth and repair for healthy development; maintains health nervous system function; and maintains barriers to protect against infections.

Deficiency can lead to thinning hair, scaly skin, conjunctivitis, seizures, developmental delay, and acidic urine (aciduria).

Recommended Daily Intake:

• 0–6 months: 5 µg
• 7–12 months: 6 µg
• 1–3 years: 8 µg
• 4–8 years: 12 µg
• 9–13 years: 20 µg
• 14–18 years (female): 25 µg
• 14–18 years (male): 25 µg

References:

• https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
  

It’s important because it supports growth and DNA synthesis; formation of red blood cells; production of neural cells for mood regulation, learning, and memory; and white blood cell production for immune health.

Deficiency can lead to vitamin-related anemia (megaloblastic anemia), gastrointestinal issues, ulcerations on the tongue, and changes in skin, hair, or fingernail mucosa.

Recommended Daily Intake:

• 0–6 months: 65 µg
• 7–12 months: 80 µg
• 1–3 years: 150 µg
• 4–8 years: 200 µg
• 9–13 years: 300 µg
• 14–18 years (female): 400 µg
• 14–18 years (male): 400 µg

References:

• https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  

It’s important because it supports learning, memory, moods, and coordination; production of red blood cells; growth and DNA synthesis; and white blood cell production for immune health.

Deficiency can lead to vitamin-related anemia (megaloblastic anemia), fatigue, weight loss, dementia, infertility, and neurological changes.

Recommended Daily Intake:

• 0–6 months: 0.4 µg
• 7–12 months: 0.5 µg
• 1–3 years: 0.9 µg
• 4–8 years: 1.2 µg
• 9–13 years: 1.8 mcg
• 14–18 years (female): 2.4 µg
• 14–18 years (male): 2.4 µg

References:

• https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
  

It’s important because it supports white blood cells in fighting off infections; essential for making collagen, which helps with wound healing, and building skin, bones, and muscles; keeps teeth and gums healthy; and helps absorb iron.

Deficiency can lead to scurvy (gum disease, anemia, fatigue, poor wound healing).

Recommended Daily Intake:

• 0–6 months:40,000 µg
• 7–12 months: 50,000 µg
• 1–3 years: 15,000 µg
• 4–8 years: 25,000 µg
• 9–13 years: 45,000 µg
• 14–18 years (female): 65,000 µg
• 14–18 years (male): 75,000 µg

References:

• https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  

It’s important because it helps absorb calcium and phosphorus for building strong bones and teeth; supports muscle development and function for movement and coordination; and helps the body fight infections.

Deficiency can lead to rickets (soft bones and skeletal deformities), developmental delay, dental issues, seizures, and weak or enlarged heart muscle.

Recommended Daily Intake:

• 0–6 months:10 µg
• 7–12 months: 10 µg
• 1–3 years: 15 µg
• 4–8 years: 15 µg
• 9–13 years: 15 µg
• 14–18 years (female): 15 µg
• 14–18 years (male): 15 µg

References:

• https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  

It’s important because it helps protect cells from damage and fights infections; and supports the growth of healthy nerve cells.

Deficiency can lead to nerve damage (peripheral neuropathy), involuntary muscle movements (ataxia and skeletal myopathy), impaired vision (retinopathy), and weakened immune system.

Recommended Daily Intake:

• 0–6 months:4,000 µg
• 7–12 months: 5,000 µg
• 1–3 years: 6,000 µg
• 4–8 years: 7,000 µg
• 9–13 years: 11,000 µg
• 14–18 years (female): 15,000 µg
• 14–18 years (male): 15,000 µg

References:

• https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
  

It’s important because it helps blood clot to prevent bleeding; and helps build strong bones.

Deficiency can lead to bleeding, risk of osteoporosis, and weakened bones.

Recommended Daily Intake:

• 0–6 months: 2 µg
• 7–12 months: 2.5 µg
• 1–3 years: 30 µg
• 4–8 years: 55 µg
• 9–13 years: 60 µg
• 14–18 years (female): 75 µg
• 14–18 years (male): 75 µg

References:

• https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/