The role it plays in many bodily functions and the staggering number of people who have it make vitamin D the most important vitamin for the body as a whole, and there's a good chance you're not getting enough of it. The recommended daily allowance (RDA) for vitamins and minerals is the average daily intake 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 recommended daily dose.
The vitamins and minerals that are needed in higher doses are measured in milligrams and those the body needs the least are measured in micrograms. There are 1000 micrograms in 1 milligram. Each vitamin and mineral has a specific recommended daily dose. 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 in yellow or orange fruits and vegetables. There are eight B vitamins, which make up the vitamin B complex, with different recommended daily doses. According to the United States Department of Agriculture (USDA), most Americans don't get their recommended daily dose of B vitamins in their daily diet.
Vitamin C is a water-soluble vitamin that contains antioxidants that promote the growth of healthy tissues. The recommended daily dose for men is 90 milligrams and 75 milligrams for women. Vitamin C is found in many fruits and vegetables. For those who have an iron deficiency, vitamin C can help your body better absorb it.
Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. In addition to sun exposure, vitamin D is also 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 people over 70, it's 20 micrograms (800 IU). Vitamin E is an important vitamin for organ function. You should consume 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 found mainly in green leafy vegetables. Iron helps carry oxygen in the blood.
A lack of iron can cause a weak immune system and fatigue. Men and women should consume between 8 and 18 milligrams of iron a day. Iron is found in red meat, green leafy vegetables, and legumes. The British Nutrition Foundation recommends an intake of 270 mg of magnesium per day for most adults.
It's important to have a balanced diet, with plenty of magnesium-rich foods to support your body's functioning and aid energy production. Vitamin C plays an important role in helping to protect cells and keep them healthy, keeping skin, blood vessels, bones and cartilage healthy. There are many factors that limit the body's ability to convert sunlight to vitamin D, such as limited exposure to the sun during the winter months, older age, darker skin pigmentation, and the use of sunscreen and clothing that protects the skin from the sun. Another report from the CDC estimated that 90 million Americans are deficient in vitamin D, 30 million vitamin B12, 18 million vitamin B6, and 16 million vitamin C.
People at higher risk of magnesium deficiency include those who eat diets high in processed foods, have blood sugar abnormalities or diabetes, drink large amounts of alcohol, take diuretics or proton pump inhibitors, have gastrointestinal conditions, have been taking long-term antibiotics, or are suffering from vitamin D deficiency. Low levels of magnesium can cause problems with vitamin D metabolism, bone weakening, irregular heartbeat and irregular blood pressure, blood sugar problems, irritability and anxiety, muscle cramps and contractions, and fatigue. Not getting enough vitamin D can increase symptoms of bone and back pain, as well as bone and hair loss. In these cases, vitamins and multivitamin supplements can be key to providing a good foundation for your diet and, ultimately, for your health.
The recommended amounts of different types of vitamins can be expressed in milligrams (mg), micrograms (mcg) or international units (IU), depending on the nutrient. It's important to make sure you're taking this nutrient daily, especially during the winter, when it's harder for the body to produce vitamin D with less sunlight. Vitamin D is necessary to maintain adequate bone integrity, adequate neuromuscular function, normal inflammatory response, muscle strength, adequate calcium absorption, healthy immune response, and normal blood pressure. Studies have shown that adequate levels of vitamin D are linked to a decrease in stress fractures, a decrease in injuries in athletes, and a decrease in the rates of upper respiratory tract infections.
Vitamin C supplements are popularly used to support a balanced diet for people with active and busy lifestyles. Consequently, multivitamins designed for women or men that contain zinc are often a great choice if you're looking for just the right amount of zinc to support your diet. .