The Amount Of Vitamins & Minerals Every Adult Should Take

The human body uses carbohydrates, fats and proteins for energy but cannot survive without ash, which contains essential minerals, and organic compounds known as vitamins. Vitamins and minerals support normal growth and development while preventing diseases caused by deficiency. Every adult should get the recommended daily intake of each essential vitamin and mineral through eating a variety of healthy foods or by taking supplements.

Vitamin C

Scientists classify vitamins into two different classifications: water-soluble and fat-soluble vitamins. The body absorbs water-soluble vitamins through the small intestines, and any excess vitamin gets excreted in the urine. Vitamin C, a water-soluble vitamin, supports the production of collagen -- the protein used to build connective tissues like skin, tendons, ligaments and bones. Vitamin C helps the body repair damage, supports the immune system and plays an important role in the production of neurotransmitters necessary for brain function. The National Institute of Medicine Food and Nutrition Board recommends that adult men consume 90 mg per day and adult women consume 75 mg per day.

B Vitamins

Five of the eight B vitamins, all water-soluble vitamins, help the body efficiently break down food and convert it to energy. These vitamins include thiamin, with a dietary reference intake (DRI) of 1.2 mg for men and 1.1 mg for women, riboflavin with a DRI of 1.3 mg for men and 1.1 mg for women, niacin with a DRI of 16 mg for men and 14 mg for women, biotin with a DRI of 30 mg for adults and pantothenic acid with a DRI of 5 mg for adults. The body needs 1.3 mg of vitamin B-6 and 2.4 micrograms of vitamin B-12 to support the formation of healthy red blood cells. An intake of 400 micrograms of folate per day helps the body produce and maintain new cells, a function especially important for pregnant women.

Fat-Soluble Vitamins

The body absorbs the remaining four vitamins with fats and can store excess in the fat tissues and liver, making them fat-soluble vitamins. The National Institute of Medicine recommends that adult men consume 900 micrograms and adult women consume 700 micrograms of vitamin A per day to support the retina and keep vision keen. Vitamin K plays a vital role in proper blood clotting. Although a deficiency is rare, every adult man should take 120 micrograms per day and every adult woman should take 90 micrograms per day. The body can produce vitamin D when stimulated by the ultraviolet rays of the sun. Some foods also provide vitamin D to help meet the 5-microgram per day requirement. Failing to get enough vitamin D inhibits the absorption of calcium. The adult body needs 15 mg of vitamin E per day to help protect the cells from damage and support the immune system.

Essential Minerals

The body needs over 20 different essential elements, or minerals, to survive but only needs seven of them in large quantities. Adults should get at least 1,000 mg of calcium per day to support the formation of strong bones. Magnesium, 420 mg for men and 320 mg for women, also helps produce strong bones, maintains muscle and nerve function and helps the heart continue beating rhythmically. Potassium and sodium both help transmit nerve signals and play a vital role in regulating blood pressure. Adults need 4,700 mg of potassium per day but should consume no more than 1,500 mg of sodium per day. Adults need 700 mg of phosphorus per day to build strong bones, filter waste in the kidneys and help the body store energy. Getting 2,300 mg of chloride per day balances the amount of fluid in and out of cells to help maintain blood volume and blood pressure. Sulfur, classified as a macromineral but without a daily recommended amount, protects the body from environmental damage, slows the aging process and extends life.