The Council for Responsible Nutrition reports that more than 150 million Americans take dietary supplements each year. The dietary supplement industry is a $25.2 billion industry. When deciding which supplements you should take, Dr. David Katz of the Yale Prevention Research Center, indicates that vitamins should not be used in place of a healthy diet, but rather as a nutrient insurance plan.
Vitamin A
Vitamin A is needed for vision, bone growth, reproduction and cell activity, explains the Office of Dietary Supplements, ODS. The recommended daily allowance, RDA, for vitamin A is 300 to 600 mcg for children between 1 and 13 years old. Females age 14 and over should get 700 mcg of vitamin A, and males age 14 and older should get 900 mcg. Pregnant females should get from 750 to 770 mcg, and breastfeeding women should get from 1,200 to 1,300 mcg. Not getting enough vitamin A, which is most common in malnourished people, could result in night blindness.
Vitamin D
Vitamin D plays an important role in maintaining calcium levels, both of which are important for bone health as well as nervous system functioning. Vitamin D is primarily acquired through sun exposure. Only about 10 to 15 minutes a day of sunshine on your skin will give you your RDA of vitamin D. Vitamin D deficiency, which has been a growing concern in the United States over the past few years, according to the "Journal of Pediatrics," can prevent bone from mineralizing in children, a condition known as rickets. In adults, signs of deficiency include bone pain and muscle weakness.
The RDA for vitamin D is 5 mcg for ages 0 through to 50 years. For the elderly, 10 mcg is recommended for those who are 51 to 70 years old and 15 mcg for folks age 71 and older.
B Complex
There are a variety of B vitamins, including niacin, folate, thiamin and riboflavin. Getting too little folate in your diet, according to the Harvard School of Public Health, can result in birth defects. When purchasing a B9 supplement, you will need to look for folic acid, which is the supplemental form of folate and B9. The RDA for B9, is between 150 and 300 international units, or IU, daily for kids 1 to 13 years old, and 400 IU for teens and adults over the age of 14.
Vitamin B6 is responsible for essential chemical reactions in the body, including areas like the brain and red blood cells. Also known as niacin, B6 deficiency is not common in the U.S., but the Linus Pauling Institute suggests that chronic drinkers are at high risk for becoming deficient, partially due to impaired metabolic functioning. The RDA for B6 in children is between 0.5 and 1.3 mg per day, adults 19 to 50 years should get 1.3 mg daily, and for those older than 50, the RDA is between 1.5 and 1.7. Pregnant and breastfeeding moms should up their B6 intake to 1.9 to 2.0 mg.
Vitamin B12 is an essential nutrient for red blood cell health, neurological functions and DNA production. Vitamin B12 deficiency can cause megaloblastic anemia, fatigue, weakness and weight loss, according to the ODS. The B12 RDA is 0.9 mcg for kids 1 to 3 years old, 1.2 mcg for children 4 to 8 years old, 1.8 mcg for kids 9 to 13 years old, and 2.4 mcg for those who are 14 and older. Pregnant and breastfeeding moms should up their intake to 2.6 to 2.8 mcg daily.
Vitamin C
While it has never been proved that vitamin C can cure the common cold, what is known for sure is that the vitamin does play a role in controlling infections, according to Harvard. Vitamin C is an antioxidant that prevents free radicals in the body from damaging tissues and organs. The RDA for vitamin C is 90 mg for men and 75 mg for women daily. Smokers should up their intake an extra 35 mg daily. Babies who are fed evaporated or boiled milk and smokers are at risk of developing a vitamin C deficiency, which can lead to scurvy, a condition that causes fatigue, muscle and joint pain, easy bruising and swollen gums.
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