Vitamins are essential molecules your body uses for a number of different functions, including metabolism and as antioxidants that offer protection from harmful chemicals called free radicals. According to the FDA, there are 13 essential vitamins your body needs. Some of these vitamins can be synthesized by your body, but most of them are obtained from your dietary intake.
Water-Soluble Vitamins
Vitamins are separated into two basic categories, water-soluble and fat-soluble. Water-soluble vitamins include those essential compounds that dissolve readily in a water environment and include vitamins such as B3, B6, folic acid and ascorbic acid, or vitamin C. For a daily 2,000-calorie diet, the FDA recommendations 20 mg of vitamin B3, which is also known as niacin. The recommendations also call for 2 mg of vitamin B6, 400 micrograms of folic acid and 60 mg of vitamin C.
Fat-Soluble Vitamins
Vitamins that do not dissolve in water are considered hydrophobic, which means they only dissolve in an environment that is rich in fat molecules, like fatty acids. Essential vitamins that are considered fat-soluble include vitamins A, D, E and K. FDA daily recommendations based upon a 2,000-calorie diet include 5,000 international units, or IU, of vitamin A, 400 IU of vitamin D, 30 IU of vitamin E and 80 micrograms of vitamin K.
Minerals
In addition to essential vitamins, there are essential minerals your body requires for normal and healthy function. Minerals are different from vitamins because they consist of elementary molecules, rather than complex compounds, including calcium, magnesium, iron, selenium, phosphorus and zinc that are important for enzyme function and building hard tissue structures like bone. The FDA recommends a daily diet should get at least 1,000 mg of calcium, 400 mg of magnesium, 18 mg of iron, 70 micrograms of selenium, 1,000 mg of phosphorus and 15 mg of zinc.
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