A diet rich in fruits, vegetables, whole grains and nuts is a great way for men to meet the RDA, or recommended daily allowance, of vitamins and minerals. A multivitamin is another way to ensure you are getting the vitamins and minerals in the amounts your body needs. To optimize your health, it is important to know the RDA of fat soluble and water soluble vitamins and minerals.
Water-Soluble Vitamins
Water-soluble vitamins are vitamins that cannot be stored in your body, meaning they must be replenished each day; these include vitamins B and C. The vitamin B family are made up of six vitamins; the RDA for each varies. The RDA for B-complex vitamins for men include 30 mcg of biotin, 400 mcg of folic acid,16 mcg of niacin, 5mcg of pantothenic acid, 1.3 mcg of riboflavin and 1.2 mcg of thiamin. The RDA for men for vitamin B6 and B12 are 1.3 mcg and 2.4 mcg respectively. The daily amount of Vitamin C recommended for men who smoke is 125 mcg; 90 mcg for non-smokers.
Fat-Soluble Vitamins
Fat-soluble vitamins are stored in your fatty tissue and liver and are used much slower than water-soluble vitamins. These vitamins include vitamins A, D, E and K. Men's RDA of fat-soluble vitamins include 900 mcg of vitamin A, 5 mcg of Vitamin D, 15 mcg of Vitamin E and 120 mcg of vitamin K.
Minerals
According to Medline Plus, there are two types of minerals, macrominerals and trace minerals. Macrominerals are needed in large amounts by your body; the RDA for men for each includes 1200 mg of calcium, 1200 mg of phosphorus, 600 mg of magnesium and 3500 mg of potassium. Trace minerals are needed by the body, but only in small amounts; RDA of trace minerals for men include 18 mg of iron, 3 mg of copper; 200 mcg of selenium and 30 mg of zinc.
References
- Colorado State University Extension: Water-Soluble Vitamins
- Linus Pauling Institute at Oregon State University: Vitamins
- Colorado State University Extension: Fat-Soluble Vitamins
- Harvard School of Public Health: Vitamins -- What Should You Eat?
- MedLine Plus: Minerals
- MotherNature.com: Consumer Guide to Multi-Vitamin/Minerals
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