Vitamins and Minerals: How Much Should You Take?
Vitamins and Minerals: Recommended Daily Intake
Vitamins and minerals are essential nutrients that our bodies need to function properly. They play a role in everything from energy production to immune function to bone health. Most vitamins and minerals can be obtained from a healthy diet, but some people may need to take supplements to ensure they're getting enough.
The recommended daily intake (RDI) for vitamins and minerals varies depending on age, sex, and other factors. The following table provides general guidelines for adults 19 years and older:
| Nutrient | RDI |
|---|---|
| Vitamin A | 900 mcg |
| Vitamin C | 65 to 90 mg |
| Vitamin D | 600 IU |
| Vitamin E | 15 mg |
| Vitamin K | 120 mcg |
| Thiamin | 1.1 to 1.2 mg |
| Riboflavin | 1.3 to 1.5 mg |
| Niacin | 16 to 18 mg |
| Vitamin B6 | 1.3 to 1.7 mg |
| Folate | 400 mcg |
| Vitamin B12 | 2.4 mcg |
| Calcium | 1,000 to 1,200 mg |
| Iron | 8 to 18 mg |
| Magnesium | 310 to 420 mg |
| Phosphorus | 700 to 1,000 mg |
| Potassium | 4,700 mg |
| Zinc | 8 to 11 mg |
How to Get Enough Vitamins and Minerals
Most vitamins and minerals can be obtained from a healthy diet that includes a variety of foods from all food groups. Some good sources of vitamins and minerals include:
* Fruits and vegetables
* Whole grains
* Lean protein
* Low-fat dairy products
* Nuts and seeds
* Beans and legumes
If you're concerned that you may not be getting enough vitamins and minerals from your diet, talk to your doctor or a registered dietitian. They can help you determine if you need to take supplements.
Vitamin and Mineral Supplements
Vitamin and mineral supplements can be helpful for people who are unable to get enough nutrients from their diet. However, it's important to note that supplements are not a substitute for a healthy diet. Taking too much of a vitamin or mineral can be harmful, so it's important to talk to your doctor before starting any supplement regimen.
When to Take Vitamin and Mineral Supplements
The best time to take vitamin and mineral supplements is with meals. This will help to improve absorption and reduce the risk of side effects.
Special Considerations
Some people may have increased needs for certain vitamins and minerals. For example, pregnant women and breastfeeding women need extra iron and folic acid. People over the age of 50 may need extra vitamin B12 and vitamin D. Talk to your doctor about your individual needs.
Vitamin and Mineral Interactions
Some vitamins and minerals can interact with each other and with medications. For example, calcium can interfere with the absorption of iron, and vitamin K can interfere with the effectiveness of blood thinners. Talk to your doctor about any potential interactions before starting any supplement regimen.
Conclusion
Vitamins and minerals are essential nutrients that our bodies need to function properly. Most vitamins and minerals can be obtained from a healthy diet, but some people may need to take supplements to ensure they're getting enough. Talk to your doctor or a registered dietitian to determine if you need to take any supplements.