How Much of Each Vitamin Do You Need Daily? (India RDA)
India's RDA — set by ICMR-NIN — is the daily amount of each vitamin an average healthy adult needs. As a rough guide: about 840–1000mcg vitamin A, 80mg vitamin C, 600IU vitamin D, plus the full B-complex and around 40mcg biotin. Needs rise in pregnancy and vary by age, sex and activity.
- RDA (Recommended Dietary Allowance) is the daily intake that meets the needs of most healthy people — in India it's set by ICMR-NIN.
- There are 13 vitamins to cover daily: fat-soluble A, D, E, K and water-soluble C and the eight B vitamins.
- Your numbers shift with age, sex, pregnancy and activity — a pregnant woman needs far more folate, for example.
- In India, vitamin D and B12 are the two most commonly discussed gaps, especially for vegetarians.
- One 54g KABO shake contributes 26 vitamins and minerals toward these daily targets, including 40mcg biotin (100% RDA).
Everything in one shake
23.11g plant protein, 26 vitamins & minerals (incl. biotin, B12, iron, zinc), 8 billion CFU probiotics, digestive enzymes & 60+ superfoods — plant-based, dairy-free, no artificial sweeteners.
What "RDA" actually means in India
RDA stands for Recommended Dietary Allowance — the daily amount of a nutrient that meets the needs of nearly all (about 97–98%) healthy people in a group. In India, these figures are published by the Indian Council of Medical Research – National Institute of Nutrition (ICMR-NIN), most recently revised in 2020. They're the Indian equivalent of the "daily value" you see quoted internationally, but tuned to Indian body sizes and diets.
Two things are worth understanding. First, an RDA is a target, not a maximum — it's the amount you're aiming to average over time, not a strict daily limit. Second, it's a population figure: your personal need depends on your age, sex, body weight, activity level and life-stage. So treat the numbers below as a sensible reference, not a prescription.
Daily vitamin requirement: India RDA at a glance
Here are approximate daily amounts for a healthy adult, based on ICMR-NIN reference values, alongside how much of each vitamin one 54g serving of KABO provides. Exact RDA figures vary by age, sex, activity and life-stage, so use this as a guide.
| Vitamin | Approx. adult RDA (India) | KABO per 54g serving |
|---|---|---|
| Vitamin A | ~840–1000mcg | 750mcg |
| Vitamin C | ~80mg | 30mg |
| Vitamin D | ~600IU (15mcg) | 200IU (5mcg) |
| Vitamin E | ~10mg | 10mg |
| Vitamin K | ~55mcg | From greens (not added) |
| Vitamin B1 (Thiamine) | ~1.4mg | 0.75mg |
| Vitamin B2 (Riboflavin) | ~2.0–2.5mg | 0.85mg |
| Vitamin B3 (Niacin) | ~14–16mg | 10mg |
| Vitamin B5 (Pantothenic acid) | ~5mg | 5mg |
| Vitamin B6 | ~1.9–2.4mg | 1mg |
| Folate / Folic acid (B9) | ~300mcg | 220mcg |
| Vitamin B12 | ~2.2mcg | 2mcg |
| Biotin (B7) | ~40mcg | 40mcg (100% RDA) |
Notice that no single food or shake is meant to hit every number on its own — the idea is that your daily total comes from meals plus any shake or supplement. A few of KABO's amounts, like biotin and pantothenic acid, land at roughly the full daily requirement; others contribute a meaningful share that your regular food tops up. It also helps to note that vitamin D is often written two ways — in international units (IU) and micrograms (mcg), where 200IU equals 5mcg — so the labels line up once you know the conversion.
Fat-soluble vitamins: A, D, E and K
These four are stored in your body, so you don't need them at every meal — but they're absorbed best with a little dietary fat.
- Vitamin A is involved in vision, skin and immune function. Sources: carrot, spinach, sweet potato, dairy.
- Vitamin D helps you use calcium for bones. Made in skin from sunlight, plus fortified foods.
- Vitamin E is an antioxidant that helps protect cells. Sources: nuts, seeds, oils.
- Vitamin K is involved in normal blood clotting. Sources: leafy greens like spinach.
Water-soluble vitamins: the B-complex and C
These aren't stored well, so a steady daily intake matters more than an occasional megadose. Many B vitamins help turn food into energy, which is why running low often shows up as tiredness.
- B1, B2, B3, B5, B6 are involved in energy metabolism.
- B9 (folate) is needed for making new cells — especially important before and during pregnancy.
- B12 supports nerves and red blood cells, and comes mainly from animal foods.
- Biotin (B7) is associated with healthy hair, skin and nails.
- Vitamin C supports immunity, collagen and helps your body absorb plant iron.
Which vitamins Indians most often fall short on
Meeting the RDA on paper is one thing; Indian diets have a few well-known weak spots in practice.
- Vitamin B12. It comes mainly from animal foods, so studies suggest a large share of Indian vegetarians are at higher risk of running low.
- Vitamin D. Despite plenty of sunshine, indoor lifestyles and skin cover mean low vitamin D is widely reported across India.
- Folate and iron. Especially important for women of childbearing age, where needs are higher.
If you suspect a genuine deficiency — ongoing tiredness, hair fall or low mood — a blood test is the right next step, not guesswork. For the bigger picture on closing these gaps with food and shakes, see our guide to plant protein with vitamins in India.
Do the numbers change by age, sex and pregnancy?
Yes — quite a lot. RDA tables are split by group for good reason:
- Pregnancy and breastfeeding raise the need for folate, iron, B12, vitamin A and more.
- Men vs women differ on several nutrients, with iron notably higher for menstruating women.
- Children and teens have their own scaled figures as they grow.
- Older adults may absorb B12 less efficiently, so intake matters more.
This is exactly why "how much do I need?" doesn't have one universal answer — and why a steady, food-level daily base is more practical than chasing perfect numbers each day. For how vitamins fit alongside protein, fibre and gut support in a single routine, read our whole-body nutrition guide.
How to hit your daily vitamins from an Indian diet
You don't need to count milligrams. A few habits cover most of the list:
- Eat the rainbow. Carrot, spinach, tomato, beetroot and citrus spread vitamins A, C, E and K plus antioxidants.
- Add a little fat. Ghee on roti or nuts in a meal help you absorb the fat-soluble A, D, E and K.
- Mind B12 and D. For most vegetarians these are the two to actively cover, via fortified foods or a supplement.
- Be consistent. B-complex and C aren't stored, so a modest daily amount beats an occasional big dose.
To make it concrete, here are easy, everyday Indian foods that map onto some of the vitamins above:
| Vitamin | Everyday Indian food sources |
|---|---|
| Vitamin A | Carrot, spinach, sweet potato, pumpkin, dairy |
| Vitamin C | Amla, guava, citrus, capsicum, tomato |
| Vitamin D | Sunlight, fortified milk, egg yolk |
| Vitamin E | Almonds, peanuts, sunflower seeds, vegetable oils |
| B-complex | Whole grains, dals, millets, nuts, dairy |
| Vitamin B12 | Dairy, eggs, and fortified foods (mainly animal-derived) |
| Folate (B9) | Leafy greens, rajma, chana, beetroot |
The pattern is reassuring: a varied plate of dals, greens, fruit, whole grains and a little dairy quietly covers most of the list. The two that need conscious effort for many vegetarians are B12 and vitamin D — which is where a fortified food, a supplement, or an all-in-one shake earns its place.
Why KABO is a strong fit
KABO is built to contribute toward your daily vitamin targets in one 54g serving, so you're not stacking separate pills. It provides 40mcg of biotin — 100% of the daily requirement — plus 2mcg of B12, close to the full adult RDA, two of the nutrients vegetarians in India most commonly fall short on. Each serving also delivers vitamin A (750mcg), vitamin C (30mg), vitamin D2 (200IU / 5mcg), vitamin E (10mg), B5 (5mg), B3 (10mg), B6 (1mg) and folic acid (220mcg), alongside iron (5.4mg) and zinc (7.5mg). Because vitamins A, D and E are fat-soluble, KABO includes MCT and coconut milk powder among its 60+ superfoods — the dietary fat that helps your body absorb them. In total it carries 26 vitamins and minerals plus 23.11g of complete plant protein, so it works as a daily base your meals top up. It's FSSAI-licensed, has no artificial sweeteners, and is rated 4.88 out of 5 by 500+ verified buyers.
Frequently asked questions
How much of each vitamin do I need daily in India?
As a rough adult guide based on ICMR-NIN reference values: about 840–1000mcg vitamin A, 80mg vitamin C, 600IU (15mcg) vitamin D, around 10mg vitamin E, and the full B-complex — including roughly 300mcg folate, 2.2mcg B12 and 40mcg biotin. These are targets to average over time, and they vary by age, sex, activity and life-stage.
What is RDA and who sets it in India?
RDA stands for Recommended Dietary Allowance — the daily intake that meets the needs of nearly all healthy people in a group. In India it's published by the ICMR-NIN (Indian Council of Medical Research – National Institute of Nutrition), most recently revised in 2020, and is tailored to Indian body sizes and diets.
How much vitamin C do I need per day in India?
The approximate adult RDA in India is around 80mg of vitamin C per day. It's water-soluble and not stored well, so a steady daily intake from foods like citrus, amla, guava and vegetables is more useful than an occasional large dose. Vitamin C also helps your body absorb plant (non-haem) iron.
How much vitamin D should Indians get daily?
A common reference is around 600IU (15mcg) per day for adults with limited sun exposure. Despite abundant sunshine, low vitamin D is widely reported across India due to indoor lifestyles and skin cover, so many people benefit from fortified foods, sensible sun exposure, or a supplement. A blood test is the best way to know your own level.
Do vitamin requirements change during pregnancy?
Yes, significantly. Pregnancy and breastfeeding raise the need for several nutrients, notably folate, iron, B12 and vitamin A. This is why folate is emphasised before and during early pregnancy. Anyone who is pregnant or planning to be should follow the specific advice of their doctor or dietitian rather than a general adult RDA.
Which vitamins do Indian vegetarians most often lack?
Two stand out: vitamin B12, which comes mainly from animal foods, so vegetarians and vegans are at higher risk of running low; and vitamin D, which is commonly low across India. Iron and, for some, vitamin A can also be weak spots. A blood test is the right way to confirm what you personally need.
Does KABO meet my daily vitamin requirement?
KABO contributes a meaningful share of your daily vitamins rather than replacing food. Some amounts, like biotin (40mcg, 100% RDA) and pantothenic acid (5mg), land at roughly the full daily requirement, while others such as vitamin C (30mg) and B12 (2mcg) provide a portion your meals top up. In total it delivers 26 vitamins and minerals per 54g serving, so it works well as a consistent daily base alongside a balanced diet.
Can I get too much of any vitamin?
It's more of a concern with the fat-soluble vitamins (A, D, E, K), which are stored in the body, so very high-dose standalone A or D supplements can build up over time. Water-soluble B vitamins and vitamin C are largely passed out in urine. Everyday, food-level amounts — like those in a balanced diet or a well-formulated all-in-one — are designed to complement meals, not overload you.
Bottom line: India's RDA sets daily targets for all 13 vitamins, and they shift with your age, sex and life-stage. Rather than counting milligrams, build a steady base — KABO gives you 26 vitamins and minerals, 23.11g of complete plant protein and 60+ superfoods in one drink. To cover your daily vitamins in the same shake, explore KABO Butter Coffee here, or read the full facts on what KABO is.