The Institute of Medicine has determined the maximum limits for 24 nutrients. This table is for adults 19 years of age or older. It does not apply to pregnant or breastfeeding women, because they have different nutritional requirements. The recommended daily allowance (RDA) of vitamins and minerals is the average daily intake that a person needs to avoid deficiencies and stay healthy.
Men and women often have different vitamin and mineral recommendations. There are different ways to measure the GDR. The vitamins and minerals needed in larger doses are measured in milligrams and those that the body needs the least are measured in micrograms. There are 1,000 micrograms in 1 milligram.
Each vitamin and mineral has a specific CDR. Vitamin A is a fat-soluble vitamin, also known as retinol. The recommended daily dose of vitamin A is 700 micrograms for women and 900 micrograms for men. Vitamin A is found in many dairy products and yellow or orange fruits and vegetables.
There are eight B vitamins, which make up the vitamin B complex, with different CDRs. According to the U.S. Department of Agriculture (USDA), most Americans don't get the recommended daily dose of B vitamins in their daily nutrition. Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth.
The recommended daily dose for men is 90 milligrams and 75 milligrams for women. Vitamin C can be found in many fruits and vegetables. For those who have an iron deficiency, vitamin C can help the body absorb it better. Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light.
In addition to sun exposure, vitamin D can also be found in cod liver oil, fatty fish, fortified juices, milk and cereals. These can be a healthy alternative when a person doesn't get enough UV light. For children and adults, the recommended daily dose is 15 micrograms (600 IU). For older than 70 years it is 20 micrograms (800 IU).
Vitamin E is an important vitamin for organ function. You should get 15 milligrams a day. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains. Vitamin K is essential for blood clotting.
The recommended daily dose of vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is mainly found in leafy greens. Calcium is a mineral needed for healthy bone growth. The recommended daily dose of calcium is 1,000 milligrams for men and women aged 19 to 51 years; for women age 51 and older and for men over 70, it increases to 1,200 milligrams per day.
Most dairy products such as milk, cheese, and yogurt are good sources of calcium. Tofu, spinach, soy, and rhubarb are also high in calcium. Iron helps carry oxygen in the blood. Iron deficiency can cause immune system weakness and fatigue.
Men and women should consume between 8 and 18 milligrams of iron a day. Iron is found in red meats, leafy greens, and legumes. Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass.
According to the USDA, the average American adult (who eats approximately 2,000 calories a day) should consume 1,136 milligrams of calcium per day. For example, taking very high doses of vitamin B6 can cause potentially irreversible nerve damage over time, while taking large amounts of niacin, usually in excess of 2 grams per day, can cause liver damage (3,. Blood levels of vitamin D are evaluated by measuring 25 (OH), D in the blood, which is the storage form of vitamin D in the body (2). Because water-soluble vitamins are not stored, but are excreted through urine, they are less likely to cause problems even when taken in high doses.
When a person constantly exceeds the DV of certain vitamins and minerals, he may experience some side effects. A couple of years ago, the Institute of Medicine published a report indicating the maximum tolerable intake level for all vitamins and minerals, the maximum safe amount that anyone should take. In general, excessive consumption of minerals or vitamins is the result of excessive intake of a certain micronutrient through the use of multivitamins or supplements. Fat-soluble vitamins are more likely to cause toxicity, although water-soluble vitamins can also cause toxicity.
He also recommends calcium and vitamin D supplements to some of his patients who are at risk for osteoporosis, “but I always look at their diet first before prescribing them,” he says. It is also difficult to get enough vitamin D through diet alone because there aren't many food choices rich in vitamin D. While it's best to get the vitamins and minerals from a well-balanced diet, a supplement can stimulate your body. Read more to find out how much of each vitamin and mineral a person should consume, what micronutrients are harmful when a person consumes them excessively, and what common deficiencies exist.
If someone thinks that their intake of specific vitamins or minerals is too high or too low, they should consult a doctor. With lots of vitamins and minerals, you can take a much higher dose than the CDR or DV without getting close to the UL. Consumers are bombarded with health information that tells them that taking high doses of certain vitamins can benefit their health in many ways. She tells her patients that if they choose to take a multivitamin, to look for one with no more than 100% of the daily value for any nutrient and not to spend much money either,.