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Recommended Daily Allowances. Adult men and women, including pregnant or nursing women, should consume 15 micrograms of vitamin D daily, according to the Institute of Medicine's Food and Nutrition Board. Vitamin D intake can also be measured in International Units; by this measure, adults require 600 International Units daily. Seniors over 70 years of age have a higher RDA -- 800 International Units, or 20 micrograms, of vitamin D each day.
1 Women over 50 need 2.4 micrograms (mcg) of vitamin B12 and 1.5 milligrams of vitamin B6 each day. Ask your doctor if you need a vitamin supplement.  After menopause, a woman's calcium needs go up to maintain bone health. Women 51 and older should get 1,200 milligrams (mg) of calcium each day. Vitamin D also is important to bone health. Women 51 to 70 should get 600 international units (IU) of vitamin D each day.