The Recommended Dietary Allowances (RDAs) for vitamins reflect how much of each vitamin most people should get each day.

• The RDA for vitamins may be used as goals for each person.
• How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and your health, are also important.

The best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.

Dietary supplements are another way to get the vitamins you need if the food you eat is not supplying enough vitamins. Supplements can be helpful during pregnancy and for special medical problems.

If you take supplements, DO NOT take more than 100% of the RDA. Be very careful about taking large amounts of fat-soluble vitamin supplements -- vitamins A, D, E, and K. Because these vitamins are stored in fat cells, they can build up in your body and may cause harmful effects.

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Fruits and vegetables

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Review Date: 02/08/2011
Reviewed By: Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)