Have you taken your multivitamin today? Vitamins are important to your body for growth and development. Minerals are needed to maintain health. Each vitamin and mineral has a recommended daily allowance, which is the amount of nutrient your body needs to function and stay healthy. It is important to eat a wide variety of foods to obtain all of your daily essential vitamins and minerals. A multivitamin can be supplemented to achieve daily intake allowances.
Vitamins A, C and E
Vitamin A is essential for normal eyesight. Both vitamins A and C aid in normal body growth and formation of bones and are also antioxidants. According to Medline Plus, males need 1,000 micrograms (mcg) of vitamin A daily and females need 800 mcg. However, lactating females need 500 additional mcg to develop vitamin A in breast milk. Adult males need 90 mg of vitamin C and adult females need 75 mg of vitamin C every day. Vitamin E is also an antioxidant and helps the body absorb fat. Males need 10 mg per day and females need 8 mg of vitamin E per day.
Vitamins D and K
Vitamins D and K both aid in bone formation along with other functions. Vitamin D helps your body absorb calcium so your bones can grow. It can be obtained from the sun and foods fortified with vitamin D. According to Oregon State University, adults younger than 50 need 5 mcg of vitamin D. Above the age of 50 the RDA increases to 10 mcg. Vitamin K helps your body absorb protein for your bones and also aids in normal blood clotting. Adult males need 120 mcg per day and adult females need 90 mcg of vitamin K per day.
B Vitamins
The B vitamins are a group of eight vitamins that are needed to help the body process energy from foods. The B vitamins include thiamine, riboflavin, niacin, pantothenic acid, B6, biotin, B12 and folic acid. According to Oregon State University, the RDA of the B vitamins is the same value for men and women. The RDA for thiamin and riboflavin is 1.2 mg, niacin is 15 mg, pantothenic acid is 5 mg, B6 for adults younger than 50 is 1.3 mg, biotin is 30 mcg, B12 is 2.4 mcg and folic acid is 400 mcg.
Calcium
Calcium is the most abundant mineral in the body. "The Essential Guide to Vitamins and Minerals" states the main function of calcium is development and maintenance of healthy bones and teeth. Adults need 800 mg of calcium daily. Pregnant women need 1,200 mg daily.
Potassium, Sodium and Chloride
Potassium, sodium and chloride are minerals also known as electrolytes. According to "The Essential Guide to Vitamins and Minerals," all three are dispersed throughout the body in fluid including blood, lymph and intracellular fluid. Their main function is to maintain normal distribution and balance of fluids in the body. The RDA of sodium is 500 mg, not to exceed 2,000 mg. The RDA of potassium for adults is 2,000 mg. Chloride has an RDA of 750 mg for adults.
References
- Medline Plus: Vitamins
- Oregon State University: Micronutrient Information Center
- "The Essential Guide to Vitamins and Minerals" ; Elizabeth Somer, M.A, R.D; 1995
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