Dietary vitamin guidelines change

Vitamin A: 900 micrograms (mcg) for men, 700 for women, found in carrots and other dark-colored vegetables and fruits. The upper limit is 3,000.
Vitamin B12: 2.4 mcg, the amount in three ounces of beef. Many people over age 50 lose the ability to absorb B12 and should consider fortified foods, like cereals, or a supplement.
Vitamin C: 75 mg for women, 90 for men. Eight ounces of orange juice yields a day's supply. Smokers need 35 milligrams more. The upper limit is 2,000 mg.
Vitamin D: 200 International Units for most people, 400 IUs for people ages 51 to 70. It is found in fortified milk.
Vitamin E: 15 mg. It is found in whole grains and vegetable oils. The upper limit is 1,000 mg.
Folic acid: 400 mcg. It is found in spinach, orange juice, and fortified foods. Women of child-bearing age should take a supplement to prevent birth defects. The upper limit is 1 mg.
Calcium: 1,000 mg is the requirement for most adults, 1,300 mg for teens, 1,200 for those over 50. It is found milk and fortified orange juice.
Vitamin K: 120 mcg for men, and 90 for women. It is found in green leafy vegetables. Iron: 8 mg for men, 18 for premenopausal women, 27 for pregnant women. Iron is found in red meats, poultry, fish, eggs, beans, and leafy greens. The upper limit is 45 mg. Zinc: 11 mg for men, 8 for women. It is found in dairy products and beans. The upper limit is 40 mg. To check the nutrient levels of various foods, see the Agriculture Department Internet site, and it will quickly show you what nutrients you're eating: www.nal.usda.gov//fnic/foodcomp/.