It’s difficult to navigate the vitamins, their roles and the recommended intakes. Here is a clear and reliable table to understand which vitamins are essential, how many are needed each day and where to find them in the diet.
Vitamins play a key role in the functioning of the body, from immunity to energy to bone health or the nervous system. But between the different names (A, B, C, D, etc.) and the sometimes complex units, it is difficult to know what each need corresponds to on a daily basis. To see clearly, the benchmarks established by ANSES provide a reliable basis, adapted to the French adult population.
| Vitamin | Main role | Reference intake (adult) | Where to find it |
|---|---|---|---|
| Vitamin A (retinol) | Vision, skin, immunity | 750 µg (men) / 650 µg (women) | Liver, dairy products, carrots |
| Vitamin D | Bones, calcium absorption | 15 mcg | Sun, fatty fish, eggs |
| Vitamin E | Fight against cell aging | 12 mg | Vegetable oils, almonds |
| Vitamin K | Blood clotting | 70 mcg | Green vegetables (cabbage, spinach) |
| Vitamin C | Immunity, fatigue | 110 mg | Fruits and vegetables (citrus, kiwi) |
| Vitamin B1 (thiamine) | Energy, nervous system | 1.3 mg (male) / 1.1 mg (female) | Whole grains, pork |
| Vitamin B2 (riboflavin) | Energy, skin | 1.6 mg (male) / 1.4 mg (female) | Dairy products, eggs |
| Vitamin B3 (niacin) | Energy metabolism | 14 mg (woman) / 16 mg (man) | Meat, fish |
| Vitamin B5 (pantothenic acid) | Energy production | 5mg | Meat, eggs, whole grains, vegetables |
| Vitamin B6 | Immunity, brain | 1.5 mg | Meat, banana |
| Vitamin B8 (biotin) | Skin, hair | 50 mcg | Egg yolk, nuts |
| Vitamin B9 (folate) | Cells, pregnancy | 330 mcg | Green vegetables |
| Vitamin B12 | Red blood cells, nervous system | 4 mcg | Meat, fish, eggs, dairy products |
Understanding your vitamin needs is not a complicated calculation, but a simple guideline: vary your daily diet, remembering that the base must be composed of fruits, vegetables, whole grains and legumes. Based on the references established by ANSES, this table makes it possible to identify essential intakes and the main food sources. In the vast majority of cases, a balanced diet is sufficient to cover these needs, without systematically resorting to supplements.
