Rda For Vitamins And Minerals?

Vitamin A, which is important for normal vision, integrity of the skin and those cells lining the inner surfaces of the body, gene expression, embryonic development, growth, reproduction, and immune function, is most often found as beta-carotene in a multivitamin. Unless the person supplementing is diabetic, the body can convert beta-carotene into vitamin A as it is needed. Therefore, the risk of vitamin A deficiency is nearly nonexistent, while the daily value for vitamin A is 5, 000 IU, although supplementation of up to 25, 000 IU of beta-carotene is safe and effective.

Vitamin D has recently become increasingly recognized by the greater public. Its main role in human nutrition is the uptake of calcium and phosphorus from the enteric tract. These therefore promotes the mineralization of the bones. Vitamin D can be carried out in our body by ultraviolet rays of the sun converting a cholesterol derivative in the skin. The daily value for vitamin D is 400 IU, while a number of 400 to 1, 000 IU is a good daily dosage.

The B vitamins are involved directly or indirectly in energy metabolism. Some B vitamins facilitate the energy-releasing actions themselves while others help to build new cells to deliver the oxygen and nutrients which enable the energy pathways to run. The B vitamins are likewise involved in the function of the nervous system. The daily value of these vitamins differ according to the B vitamin, with the dosage ranging from 10 to 100 mg, and the dosage for folic acid ranging from 400 to 800 mcg/day.

Vitamin C promotes collagen synthesis in the body, offers antioxidant protection against free radicals, supports thyroxin synthesis and amino acid metabolism, strengthens resistance to infection, and helps in the uptake of iron. The daily value for vitamin C is a simple 60 mg. However, studies have safely used 500 to 3000 mg/day.

Vitamin E is very valuable and worth taking as a separate supplement to obtain the best dosage. It helps the body by providing antioxidant protection against free radicals, stabilizing cell membranes, regulating oxidation reactions, and protecting both polyunsaturated fatty acids and vitamin A. It has also been proven in studies that a natural vitamin E is three times more working in the human body than synthetic vitamin E at similar doses.

You will become sick and weak if you do not take vitamins in your body because nowadays there's a lot of vitamins with great vitamins benefits. Even though there are diseases that can occur from a simple vitamin insufficiency do not be scared, it does not say that you have to run out to buy a vitamin supplements to stay healthy. All you need to be done in order to help you is to eat better. However, there are problems if you take too much. You should speak to your doctor if you really want a vitamin benefits and you believe you need the support of a supplement.

Recently I did a series of article regarding with vitamin benefits. I was surprised to find what can occur if you take too much or getting enough vitamins. It would almost seem like it is too difficult to get right in the middle. However, it is easier than you might think. All you got to do is to eat balanced and healthy meals, so that you're going to have what you need. If you think there's a problem, you cannot decide on your own that you need extra vitamin D or B. Your doctor is the best source where you can get your vitamin information.

You tend to go to a store like GNC and be beaten with information concerning the vitamin benefits that you're missing. You should know that you probably do not know. It's just like Gatorade. I cannot stand the bits and pieces. However, it was not done for me. There are great vitamin benefits that can come from things like this, and Gatorade is made to re-hydrate, but rarely does the average person get so dehydrated that they need this. Water would work just fine. Athletes and those with very labor-intensive jobs are the people who should be drinking it. They might also get more vitamin benefits from a supplement and you might just waste your money.

Minerals have often been overshadowed in importance by vitamins. However, the need for them is vital as they're recognized as essential to human nutrition. Important minerals include calcium, magnesium, iron, copper, iodine, potassium, manganese, selenium, chromium, and zinc.

Calcium is necessary for the formation of bones and teeth as well as blood clotting and normal muscle and nerve activity. Adequate calcium helps to maintain good bone health and may reduce the potential for osteoporosis later in life. The daily value for calcium is 1, 000 mg but some research indicates that higher doses may be beneficial.

Magnesium is important for muscle and nervous tissue function and helps with the formation of bones and teeth. Supplementing with magnesium may contribute to reduce indications of bone loss. Research has shown that supplementing with 250 to 750 mg/d of magnesium can help stop bone loss and increase bone mass.

Another important mineral is iron. This transports oxygen in the body and is also makes oxygen available for muscle contractions. It is also necessary for the use of energy. The daily value for iron is 18 mg, but if a deficiency is diagnosed doctors may recommend up to 200 mg/day of iron.

Zinc is connected with the hormone insulin, zinc is involved in making genetic material and proteins, immune reactions, transport of vitamin A, taste perception, wound the making of sperm, healing, and normal evolution of the fetus. The daily value for zinc is 15 mg, but for specific purposes, levels up to 60 mg/day can be recommended for a brief time. However, increased zinc levels can lower copper levels. This is liable for the formation of red blood cells and nerve fibers. Therefore, copper should be inserted if zinc is being consumed at higher levels.

Other important minerals include iodine. This is essential in regulating metabolic rate; potassium, which helps to maintain normal osmotic pressure of body fluids and the acid-base equilibrium of the body; manganese, which activates enzymes and is involved in fatty acid metabolism and protein synthesis; selenium, which detoxifies products of oxidized fats, and is located in red blood cells; and chromium, which is necessary for the formation of glucose tolerance factor, a complex that works with insulin.

Most generic multiple vitamins found at mass market stores only supply the RDA for vitamins and minerals. When looking for a good multiple vitamins you should buy only name brands and read the label to note that the above mentioned vitamins and minerals are provided in the recommended doses. If the one you look at does not have the above listed potency then move to another brand that does supply what is required for optimal health.

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