VITAMINS AND MINERALS: HOW MUCH YOU SHOULD TAKE
The body needs vitamins and minerals, which are micronutrients, to perform a number of regular processes. These micronutrients must, however, be obtained from the food we eat because they are not generated by our bodies.
VITAMINS:
Organic compounds known as vitamins are often categorized as either fat-soluble or water-soluble.
Vitamins that dissolve in fat, such as vitamin A, vitamin D, vitamin E, and vitamin K, have a tendency to build up in the body. Vitamin C and the B-complex vitamins, including vitamin B6, vitamin B12, and folate, are examples of water-soluble vitamins that must dissolve in water in order to be absorbed by the body and cannot be stored. Any water-soluble vitamins that the body does not use are mostly excreted in the urine.
MINERALS:
Minerals are inorganic substances that are found in soil and water and are ingested by both plants and animals. While calcium, sodium, and potassium are probably recognizable to you, there are a variety of other minerals, including trace minerals (such as copper, iodine, and zinc), which are required in very small amounts.
HOW MUCH YOUR INTAKE SHOULD BE:
Although each person's dietary requirements will differ slightly, having benchmark values for vitamin and mineral intake can be helpful as a point of reference.
|
VITAMINS |
RECOMMENDED DAILY INTAKE |
OVERDOSAGE MAY CAUSE |
|
Biotin |
30 µg |
Stomach pain, nausea, vomiting, diarrhea |
|
Folate B-complex |
400 µg |
Doses larger than 400 µg may cause anemia and may mask symptoms of a vitamin B12 deficiency |
|
Vitamin A
|
600 µg |
Extremely high doses can cause dry scaly skin, fatigue, nausea, loss of appetite, bone and joint pains & headaches |
|
Vitamin C (ascorbic acid) |
75 mg |
No impacts of overdose have been proven so far |
|
Vitamin D |
5 µg |
Large doses obtained in the form of food can cause eating problems and ultimately disorientation, coma, and death |
|
Vitamin E |
10 mg |
A dosage larger than 1000 mg causes blood clotting, which results in an increased chance of hemorrhage. |
|
Vitamin K |
80 µg |
may result in liver damage or anemia |
|
Vitamin B1 Thiamin |
1,4 mg |
No toxic effects resulting from high doses have been observed |
|
MINERALS
|
RECOMMENDED DAILY INTAKE
|
OVERDOSAGE MAY CAUSE |
|
Calcium
|
1000 mg
|
Doses larger than 1500 mg may cause stomach problems for sensitive individuals |
|
Sodium |
2400 mg |
It may cause bloating, severe thirst, and a temporary rise in blood pressure. In severe cases, it may also lead to hypernatremia, which, if left untreated, can be fatal. |
|
Magnesium
|
350 mg |
Doses larger than 400 mg may cause stomach problems and diarrhea |
|
Iron |
15 mg |
Doses larger than 20 mg may cause stomach upset, constipation, and blackened stools |
|
Zinc
|
15 mg |
Doses larger than 25 mg may cause anemia and copper deficiency |
|
Potassium |
3500 mg |
Large doses may cause stomach upsets, intestinal problems or heart rhythm disorder |
|
Phosphorous
|
1000 mg |
Contradiction: the FDA states that doses larger than 250 mg may cause stomach problems for sensitive individuals |
|
Copper
|
2 mg |
As little as 10 mg of copper can have a toxic effect |
CAN A PERSON CONSUME MORE THAN THE REQUIRED AMOUNT OF VITAMINS AND MINERALS?
Most of the time, individuals won't get too much of it, especially when a vitamin or mineral is obtained through food.
Usually, when someone uses a nutritional supplement, they overconsume. Only when a person consumes a particular nutrient in extremely high quantities a person will experience vitamin and mineral toxicity.
It's crucial to remember that not all vitamins and minerals are bad for you if you eat too much of them. When a person takes excessive amounts of water-soluble vitamins, the body often eliminates the excess in the urine.
MULTIVITAMINS:
Do you know about multivitamins?
Most of the elements required for good health should be included in a diet that contains lots of fruits, vegetables, whole grains, lean protein sources, and healthy fats. However, not everyone is able to maintain a healthy diet. When dietary intake is insufficient to meet a person's nutritional needs, multivitamins can be quite helpful.
RISK OF MULTIVITAMINS:
To cover all of their bases, people frequently take multivitamins. However, many multivitamins have high concentrations of nutrients that a person might already be getting through their diet.
Certain nutrients may be missing from some diets, such as vegan diets or the diets of people with food allergies or intolerances. As a result, to meet their demands, a person may need to add particular vitamins and minerals to their diet.
A person should speak with a doctor before taking any vitamin or mineral supplements. A quick blood test can be requested by the doctor to look for any inadequacies. There could be serious adverse effects from taking too many dietary supplements or eating a certain vitamin or mineral in large quantities.
WHEN TO SEE A DOCTOR?
A lack of some minerals and nutrients can be hard to identify as some nutrient deficiencies do not have clear symptoms. You should seek medical advice when you have the following symptoms:
- Hair loss
- Fatigue
- Bleeding Gums
- Loss of appetite
- Depression or anxiety
- Irritability
- Acne or bumps
- Tingling or Numbness in your hands or feet
Your doctor will perform the tests and give you a proper supplement according to your required needs.
Here is the food chart with some vitamins with their benefits:
CONCLUSION:
To sum all of it up, diet minerals are just like our body's little helpers, ensuring that it runs smoothly. They play an essential role in keeping us strong, defending us from illness, and ensuring we feel good each day. Taking those nutrients is like giving our bodies the special tools they want to paint their magic. So, keep in mind to consume food rich in these nutrients or take supplements to fulfill your body's needs. And stay healthy and full of strength. Your body will thank you for the care and interest it deserves!