When it comes to staying healthy, vitamins and minerals are essential. But with so many different supplements available, it can be hard to know which ones you should take every day. Fortunately, a dietitian can help you make the right choices. The Recommended Daily Allowance (RDA) of vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy.
Men and women often have different vitamin and mineral recommendations. There are different ways to measure the RDA. Vitamins and minerals needed in higher doses are measured in milligrams and those that the body needs least are measured in micrograms. Vitamin A is a fat-soluble vitamin, also known as retinol.
The RDA of vitamin A is 700 micrograms for women and 900 micrograms for men. Vitamin A is found in many dairy products and in yellow or orange fruits and vegetables. There are eight B vitamins, which make up the vitamin B complex, with different RDA. According to the U.
S. Department of Agriculture (USDA), most Americans don't get their RDA of B vitamins in their daily nutrition. Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth. The RDA for men is 90 milligrams and 75 milligrams for women.
Vitamin C can be found in many fruits and vegetables. For those who have an iron deficiency, vitamin C can help the body absorb it better. Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. In addition to sun exposure, vitamin D is also found in cod liver oil, fatty fish, fortified juices, milk, and cereals.
These can be a healthy alternative when a person doesn't get enough UV light. For children and adults, the RDA is 15 micrograms (600 IU). For people 70 years and older, it is 20 micrograms (800 IU). Vitamin E is an important vitamin for organ function.
You should receive 15 milligrams a day. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains. Vitamin K is essential for blood clotting. The RDA of vitamin K is 120 micrograms for men and 90 micrograms for women.
This protein-rich vitamin is found mainly in leafy green vegetables.Calcium is a mineral needed for healthy bone growth. The RDA of calcium is 1000 milligrams for men and women ages 19 to 51; for women 51 and older and for men over 70, it increases to 1200 milligrams per day. Most dairy products such as milk, cheese, and yogurt are good sources of calcium. Tofu, spinach, soy and rhubarb are also high in calcium.Iron helps carry oxygen in the blood.
A lack of iron can cause immune system weakness and fatigue. Men and women should consume between 8 and 18 milligrams of iron a day. Iron is found in red meat, leafy green vegetables, and legumes.This fundamental mineral is found in all tissues and is responsible for more than 300 enzymatic reactions. Believe it or not, there are more than 3,500 medical references for diseases caused by magnesium deficiency.
Unfortunately, about 41.6 percent of Americans don't get enough vitamin D. So how do you decide which vitamin D supplements to take? The good news is that this makes naturally occurring vitamin C supplements easy to find.Are you ready to decide which vitamin C supplements to take? There is no doubt that omega-3 fatty acids are one of the most important supplements out there.What Makes Omega-3s So Special? Omega-3 supplements help with all types of mental health problems, including anxiety, depression, ADHD and dementia. In fact, omega-3s play a critical role in overall health and well-being, including heart health and beyond.Your head will also thank you for taking omega-3 because they reduce migraines. However, choosing the right omega-3 supplement can be difficult.
First of all, fish oil is the best form of omega-3.Secondly, the bottle should say “EPA” and “DHA” on the back (these are the technical terms for the most important omega-3s). Try to avoid processed fish oil that contains ethyl esters.But how do you decide which zinc supplements to take? B vitamins are important for energy production, metabolism, fatigue prevention, and brain function support.When it comes to mental health, vitamin B12 can have a big impact on depression. In the long term, vegetarians and vegans are more likely to be low in vitamin B12 because it is only found in animal foods.For this reason, it is extremely important for people who do not eat meat to take B vitamins. However, even if you eat a lot of foods that contain B vitamins, you can still have trouble absorbing them.Pregnant vegan mothers are most at risk because the developing fetus needs vitamin B12 to develop.
When it comes down to it, B vitamins affect almost every function of the body.Overall, people with autoimmune diseases have higher rates of vitamin B12 deficiency. Unfortunately, only a small percentage of people get enough B vitamins.Are you ready to decide which vitamin B12 supplements to take? Methylcobalamin is the natural form of vitamin B12 found in animal products.Probiotics are live bacteria that can be taken as a supplement to promote gut health.Good bacteria (probiotics), on the other hand, feed on dense leafy vegetables and other healthy foods.By taking probiotics, you can strengthen the intestinal lining, protect the bloodstream from inflammation, and reduce the risk of serious health problems.For this reason, probiotics are one of the most important supplements for treating autoimmune diseases.Most people don't need to take vitamin supplements and can get all the vitamins and minerals they need if they eat a healthy balanced diet.Only take fish oil supplements certified to be very low in heavy metals contaminants and research products.Children 6 months to 5 years old should take vitamin supplements containing vitamins A C D every day.
The doctor and pharmacist can also tell you if a supplement would interact badly with any medications you may be taking.