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Recommended dietary allowances (RDAs) are defined as the levels of intake of essential nutrients that the Food and Nutrition Board judges to be adequate to meet the known nutrient needs of almost all healthy persons.
Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy). The U.S. Department of Agriculture offers a PDF file that lists these recommendations.
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.
It is important for people taking warfarin (a blood thinner) to know that vitamin K or foods containing vitamin K may reduce the effectiveness of this medication. Ask your health care provider before increasing intake or for advice on maintaining proper levels of vitamin K if you are taking warfarin.
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