Keto Diet Vitamin Intake Calculator
Estimated Vitamin Intake
Here’s a comprehensive table of essential vitamins for someone on a keto diet, along with their importance, recommended daily intake (RDI), and keto-friendly food sources:
| Vitamin | Importance | Recommended Daily Intake (RDI) | Keto-Friendly Sources |
|---|---|---|---|
| Vitamin A | Supports vision, immune function, and skin health | 700-900 mcg | Liver, egg yolks, butter, cheese |
| Vitamin B1 (Thiamine) | Aids in energy production and nerve function | 1.1-1.2 mg | Pork, sunflower seeds, flaxseeds, macadamia nuts |
| Vitamin B2 (Riboflavin) | Supports energy metabolism and antioxidant protection | 1.1-1.3 mg | Beef, eggs, spinach, almonds |
| Vitamin B3 (Niacin) | Essential for energy metabolism and DNA repair | 14-16 mg | Poultry, beef, mushrooms, peanuts |
| Vitamin B5 (Pantothenic Acid) | Helps with hormone production and fat metabolism | 5 mg | Avocados, chicken, mushrooms, sunflower seeds |
| Vitamin B6 | Supports brain function and helps produce neurotransmitters | 1.3-1.7 mg | Poultry, pork, tuna, spinach, walnuts |
| Vitamin B7 (Biotin) | Important for fat and protein metabolism and healthy hair/skin | 30 mcg | Egg yolks, nuts (especially almonds), salmon, avocado |
| Vitamin B9 (Folate) | Important for DNA synthesis and cell division | 400 mcg | Leafy greens (spinach, kale), avocados, liver |
| Vitamin B12 | Essential for red blood cell formation and nervous system health | 2.4 mcg | Meat, liver, shellfish (clams, mussels), eggs |
| Vitamin C | Antioxidant that supports immune function and collagen synthesis | 75-90 mg | Bell peppers, spinach, broccoli, cauliflower |
| Vitamin D | Promotes calcium absorption and supports bone health | 600-800 IU | Fatty fish (salmon, mackerel), egg yolks, cheese, fortified dairy products |
| Vitamin E | Antioxidant that protects cell membranes | 15 mg | Almonds, sunflower seeds, spinach, avocado |
| Vitamin K | Important for blood clotting and bone health | 90-120 mcg | Leafy greens (spinach, kale), broccoli, Brussels sprouts, egg yolks |
| Choline | Supports liver function and brain health | 425-550 mg | Egg yolks, liver, salmon, cauliflower, broccoli |
Notes:
- Electrolytes like magnesium, potassium, and sodium are also essential on a keto diet due to increased loss through urine. Make sure to include adequate sources (e.g., leafy greens, avocados, and mineral-rich water).
- Supplementing with omega-3 fatty acids (from fish oil or flaxseed) can also be beneficial on a keto diet for heart and brain health.