Your body needs vitamins and minerals to function properly. The amount of vitamins and minerals you need depends on your age, sex and lifestyle. Consuming a variety of foods from a balanced diet is the best way to meet the recommended daily allowances. Ask your doctor if you need dietary supplements to prevent nutritional deficiencies.
Macrominerals
Minerals are classified two ways -- macrominerals and trace minerals. Macrominerals are needed in large amounts by your body, while trace minerals are needed in small amounts. Macrominerals include calcium, phosphorus, magnesium and potassium. Calcium and magnesium are needed for muscle contraction and strong bones and teeth. Women require between 310 to 320 mg of magnesium, while men require 400 to 420 mg per day. You should get 1,000 mg of calcium if you are aged 19 to 50. Children ages 9 to 18 require 1,300 mg of calcium daily. The demand for calcium is at its highest during childhood and adolescence due to rapid growth. The Food and Nutrition Board recommend 4.7 g of potassium and 700 mg of phosphorus for people ages 19 and older.
Trace Minerals
Trace minerals include zinc, iron, copper, chromium, manganese and selenium. The recommended dietary allowance, or RDA, of zinc is 11 mg for adult men and 8 mg for adult women. Adults require 900 mcg of copper, 55 mcg of selenium and 150 mcg of iodine daily. Iron aids in the production of red blood cells that supply oxygen to your body cells and tissue. The RDA of iron is 18 mg for adult women and 8 mg for adult women. Pregnant women require 27 mg of iron per day. The Office of Dietary Supplements says that iron deficiency during pregnancy can lead to premature birth or low birth weight.
Water-Soluble Vitamins
You need a constant supply of water-soluble vitamins because they cannot be stored in your body. These vitamins include vitamin C, B-6, B-12, folate, thiamine and pantothenic acid. These vitamins plays a vital role the production of DNA and red blood cells. It is also needed for metabolism and a healthy nervous system. People ages 14 and older require 400 mcg of folate daily, while pregnant women require 600 mcg. During pregnancy, folate helps the fetus develop properly and helps prevent neural tube defects in the first trimester. Adults require 1.1 mg of riboflavin, 5 mg of pantothenic acid, 2.4 mcg of vitamin B-12 and 30 mcg of biotin per day. Adult men require 90 mg and women require 75 mg of vitamin C daily.
Fat-Soluble Vitamins
Your body needs vitamin A for normal bone growth, reproduction and healthy skin, while vitamin D helps maintain strong bones, teeth and cartilage. People ages 14 to 50 require 5 mcg of vitamin D per day. The RDA of vitamin A is 900 mcg for males and 700 mcg for females ages 14 and older. Vitamin E is an antioxidant, protecting your body from toxic compounds while vitamin K is vital for blood clotting. Adults require 15 mg of vitamin E and 90 mcg of vitamin K daily.
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