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	350^a	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.

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