Supplements- Vitamins and MineralsFitho

Supplements- Vitamins and Minerals

Vitamins and minerals are the most common health supplements. Vitamin are chemicals that are required by our body in tiny amounts. They have diverse functions in our body- Vitamin B helps to catalyze metabolism, C helps to raise immunity, D is used in hormones, E has antioxidants, etc. A deficiency of vitamins can cause a number of diseases, ranging from night blindness to scurvy. We recommend a daily multivitamin. Note that overuse of vitamins is harmful and causes diseases, so only take the recommended dosage- table below. Vitamins are good for you, but do not substitute essential dietary minerals. Read on to know about them..

Photo- Vitamins and Minerals (scp@flickr)

Minerals, like sodium, potassium, calcium, zinc, iron, etc are also required by the body to perform biological functions. Similar to vitamins, lack or the excess of them can cause health disorders, so ensure you are getting the recommended daily intake (table below). Higher mineral requirements depend on your age, sex, occupation – women are at a higher risk of osteoperosis, so they are recommended to have calcium rich foods. Athletes sweat a lot, so they are recommended to get higher amounts of sodium ions to help maintain their blood pressure.

Nutrient EAR RDA/AI UL Unit
Vitamin A 2083 3000 10000 IU
Vitamin C 75 90 2000 mg
Vitamin D NE 200 2000 IU
Vitamin K NE 120 ND µg
Vitamin B6 1.1 1.3 100 mg
α-tocopherol (E) 12 15 1000 IU
Biotin NE 30 ND µg
Boron NE - 20 mg
Calcium NE 1000 2500 mg
Chloride NE 2300 3600 mg
Chromium NE 35 ND µg
Choline NE 550 3500 mg
Copper 700 900 10000 µg
Cyanocobalamin (B12) 2.0 2.4 ND µg
Fluoride NE 4 10 mg
Folate (B9) 320 400 1000 µg
Iodine 95 150 1100 µg
Iron 6 8 45 mg
Magnesium 330 420 350a mg
Manganese NE 2.3 11 mg
Molybdenum 34 45 2000 µg
Niacin (B3) 12 16 35 mg
Nickel NE - 1.0 mg
Pantothenic acid (B5) NE 5 ND mg
Phosphorus 580 700 4000 mg
Potassium NE 4700 ND mg
Thiamin (B1) 1.0 1.2 ND mg
Riboflavin (B2) 1.1 1.3 ND mg
Selenium 45 55 400 µg
Sodium NE 1500 2300 mg
Sulfate NE - ND -
Zinc 9.4 11 40 mg

Note that vitamins and minerals are best obtained from foods that are rich in them. But since its very hard to maintain a diet that is completely balanced in all nutrients, so vitamins and minerals help us do just that.

— this article is written by a dietitian @ FitHo
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