Vitamin Intake Calculator for Liver Health
Here’s a table summarizing essential vitamins for liver health, their sources, recommended daily intake, and their roles in liver function:
| Vitamin | Recommended Daily Intake (RDI) | Role in Liver Health | Food Sources |
|---|---|---|---|
| Vitamin A (Retinol) | 900 mcg (men), 700 mcg (women) | Supports liver repair, but excessive intake can be toxic to the liver. | Liver, fish oils, carrots, sweet potatoes, spinach |
| Vitamin D | 600 IU (15 mcg) | Helps reduce liver inflammation and is crucial for immune system support. | Fatty fish (salmon, tuna), fortified dairy products, sunlight |
| Vitamin E | 15 mg | Acts as an antioxidant to protect liver cells from oxidative damage. | Nuts, seeds, spinach, sunflower oil |
| Vitamin C | 90 mg (men), 75 mg (women) | Antioxidant that helps reduce inflammation and fibrosis in the liver. | Citrus fruits, bell peppers, strawberries, broccoli |
| Vitamin B1 (Thiamine) | 1.2 mg (men), 1.1 mg (women) | Assists in carbohydrate metabolism and helps prevent fatty liver. | Whole grains, pork, nuts, seeds, legumes |
| Vitamin B2 (Riboflavin) | 1.3 mg (men), 1.1 mg (women) | Promotes liver detoxification and energy production. | Eggs, lean meats, green vegetables, dairy products |
| Vitamin B3 (Niacin) | 16 mg (men), 14 mg (women) | Helps reduce liver fat and cholesterol levels. | Poultry, fish, whole grains, peanuts |
| Vitamin B6 (Pyridoxine) | 1.3-1.7 mg | Aids in protein metabolism and helps prevent fatty liver. | Bananas, chickpeas, potatoes, poultry |
| Vitamin B12 (Cobalamin) | 2.4 mcg | Supports liver detoxification and prevents anemia, which can affect liver function. | Meat, fish, dairy, eggs |
| Folate (Vitamin B9) | 400 mcg | Helps with DNA synthesis and repair, supporting liver regeneration. | Leafy greens, legumes, fortified cereals |
| Vitamin K | 120 mcg (men), 90 mcg (women) | Essential for blood clotting and liver function. | Leafy green vegetables, broccoli, fish, liver, meat |
Key Notes:
- Balance is crucial: Excessive intake of fat-soluble vitamins (like A and D) can lead to toxicity and harm liver function.
- Antioxidants: Vitamins C and E help protect liver cells from oxidative stress, which can damage the liver.
- B-Vitamins: Important for energy metabolism, detoxification, and prevention of fatty liver disease.