Alphabetically first (and almost as important) is vitamin A, a fat-soluble vitamin. The recommended daily allowance (RDA) for 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 recommended daily dose.
The vitamins and minerals that are needed in higher doses are measured in milligrams and those the body needs the least are measured in micrograms. There are 1000 micrograms in 1 milligram. Each vitamin and mineral has a specific recommended daily dose. Vitamin A is a fat-soluble vitamin, also known as retinol.
The recommended daily dose 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 recommended daily doses. According to the United States Department of Agriculture (USDA), most Americans don't get their recommended daily dose of B vitamins in their daily diet.
Vitamin C is a water-soluble vitamin that contains antioxidants that promote the growth of healthy tissues. The recommended daily dose for men is 90 milligrams and 75 milligrams for women. Vitamin C is found in many fruits and vegetables. For those who have an iron deficiency, vitamin C can help your body better absorb it.
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 recommended daily dose is 15 micrograms (600 IU).
For people over 70, it's 20 micrograms (800 IU). Vitamin E is an important vitamin for organ function. You should consume 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 recommended daily dose of vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is found mainly in green leafy vegetables. Iron helps carry oxygen in the blood.
A lack of iron can cause a weak immune system and fatigue. Men and women should consume between 8 and 18 milligrams of iron a day. Iron is found in red meat, green leafy vegetables, and legumes. 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.
The Institute of Medicine has determined the upper limits for 24 nutrients. This table is for adults aged 19 and over. It does not apply to women who are pregnant or breastfeeding, as they have different nutritional requirements. Vitamin B12 can be found as a standalone vitamin or in multivitamin and complex vitamin B formulations.
In addition to the 13 essential vitamins your body needs, there are 16 essential minerals, all of which you can recognize on the periodic table. One way to find out what vitamins and supplements might be helpful to take is to record your food in an online nutrition calculator to see how close you are to the recommended daily dose of each essential vitamin and mineral. While it's best to get your vitamins and minerals from a well-balanced diet, a supplement can give your body a boost. At the most basic level, vitamins are essential organic substances that the body's cells need to function, grow, develop and heal properly.
Vitamins and minerals, such as iron, calcium and vitamin C, are essential nutrients that the body needs in small amounts to function properly. Environmental factors such as pollution, location (distance from the equator), the use of sunscreen (blocks UVB rays, which are necessary for the production of vitamin D), skin pigment (a greater presence of melanin can make it difficult to absorb UV rays) and the season affect vitamin D levels. The recommended amounts of different types of vitamins can be expressed in milligrams (mg), micrograms (mcg) or international units (IU), depending on the nutrient.
Some additional research has emerged that may point to tocotrienols as the safest and most effective form of vitamin E for use in supplementation..
Children from 6 months to 5 years old should take vitamin supplements containing vitamins A, C and D every day. Supplements can be used to get the recommended daily amount of vitamins and minerals you need for a healthy body. People who follow a plant-based diet (such as vegans and vegetarians) require supplements or a sufficient amount of fortified foods to prevent vitamin B12 deficiency. Food sources of vitamin C include citrus fruits, peppers, broccoli, Brussels sprouts, kiwis, and strawberries.
The list of vitamins and minerals below can help you understand how different types of vitamins and minerals work in your body, how much of each nutrient you need each day, and what types of foods you should eat to ensure you're getting an adequate supply. In addition to vitamins and minerals, there are other nutrients backed by established research, such as omega-3 fatty acids. .