Health Benefits of Supplements Vitamins and Minerals Nutrition Facts
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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.

NutrientEARRDA/AIULUnit
Vitamin A2083300010000IU
Vitamin C75902000mg
Vitamin DNE2002000IU
Vitamin KNE120NDµg
Vitamin B61.11.3100mg
α-tocopherol (E)12151000IU
BiotinNE30NDµg
BoronNE-20mg
CalciumNE10002500mg
ChlorideNE23003600mg
ChromiumNE35NDµg
CholineNE5503500mg
Copper70090010000µg
Cyanocobalamin (B12)2.02.4NDµg
FluorideNE410mg
Folate (B9)3204001000µg
Iodine951501100µg
Iron6845mg
Magnesium330420350amg
ManganeseNE2.311mg
Molybdenum34452000µg
Niacin (B3)121635mg
NickelNE-1.0mg
Pantothenic acid (B5)NE5NDmg
Phosphorus5807004000mg
PotassiumNE4700NDmg
Thiamin (B1)1.01.2NDmg
Riboflavin (B2)1.11.3NDmg
Selenium4555400µg
SodiumNE15002300mg
SulfateNE-ND-
Zinc9.41140mg

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.

- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.
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