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How Many Vitamins and Minerals Do We Needs?

author image Joseph McAllister
Joseph McAllister has worked as a writer since 2003. He has more than seven years of experience in training and coaching martial arts. McAllister writes for various websites on a variety of topics including martial arts, competition and fitness. He graduated from Liberty University on a full ride National Merit Scholarship with a Bachelor of Science in print journalism.
How Many Vitamins and Minerals Do We Needs?
Generally, most of your vitamin consumption comes from your diet rather than from supplements. Photo Credit Jupiterimages/Photos.com/Getty Images

Your body uses vitamins and minerals in almost every one of its natural processes. Without the proper intake of these valuable nutrients, your body struggles to fight off diseases and recover from injuries. The U.S. Food and Drug Administration has a list of daily recommendations so you can be sure you are getting the nutrients you need.

About Vitamins

How Many Vitamins and Minerals Do We Needs?
Most of the time, you get the vitamins you need from your diet. Photo Credit Jupiterimages/Pixland/Getty Images

Your body needs a total of 13 vitamins: A, C, D, E, K and the B vitamins. Most of the time, you get the vitamins you need from your diet; however, according to the USDA, adult Americans often have a deficiency in vitamins A, C and E.

Vitamin A

How Many Vitamins and Minerals Do We Needs?
Pregnant woman should aim for 770 micrograms of Vitamin A a day. Photo Credit Jupiterimages/Stockbyte/Getty Images

According to the Institute of Medicine, the average adult male needs 900 micrograms of vitamin A daily. The average adult female needs 700 milligrams, while a pregnant woman should aim for 770 micrograms a day. A breastfeeding mother needs 1,300 milligrams daily.

Vitamin C

How Many Vitamins and Minerals Do We Needs?
Vitamin C can be found in citrus. Photo Credit Goodshoot/Goodshoot/Getty Images

A normal man needs 90 milligrams of vitamin C every day, while a normal woman needs 75 milligrams. Pregnant women need slightly more, at 85 milligrams a day, while breastfeeding women need 120 milligrams. Vitamin C is water soluble, which means your body uses what it needs, and excretes the rest in urine. Vitamin C needs to be replaced daily though diet or supplements.

Vitamin E

How Many Vitamins and Minerals Do We Needs?
Sunflower seeds contain Vitamin E. Photo Credit Stockbyte/Stockbyte/Getty Images

The average adult needs 15 milligrams of vitamin E daily. The recommendation is the same for pregnant women, but breastfeeding mothers should aim for 19 milligrams a day.


Minerals play a key part in many of your body’s processes, especially in building strong bones and keeping your heart healthy. If you eat a balanced diet, you should have no problem getting the minerals -- calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur, iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium -- that you need daily. However, the USDA reports that Americans are often deficient in calcium, potassium and magnesium.


How Many Vitamins and Minerals Do We Needs?
Calcium can be found in milk. Photo Credit Creatas Images/Creatas/Getty Images

The average adult, regardless of age, gender and situation -- i.e., pregnancy and breastfeeding -- needs 800 milligrams of calcium a day. Teenagers need 1,100 milligrams a day due to their rapid growth.


How Many Vitamins and Minerals Do We Needs?
Spinach is high in potassium. Photo Credit hywit dimyadi/iStock/Getty Images

The average adult needs 4.7 grams daily of potassium. This amount is the same for pregnant women; however, breastfeeding mothers need 5.1 grams a day. Never take potassium without your doctor's approval, as too much of it can cause chest pain and trigger an abnormal heart rhythm, according to the University of Maryland Medical Center.


How Many Vitamins and Minerals Do We Needs?
Fish is high in magnesium. Photo Credit Eising/Photodisc/Getty Images

Normal adult males need 400 milligrams of magnesium a day until they reach age 30. After age 30, the average man needs 420 milligrams of magnesium. A normal adult woman needs 310 milligrams of magnesium until she reaches age 30. After age 30, she needs to increase her intake to 320 milligrams a day. Young women need 350 milligrams during pregnancy and 310 milligrams during breastfeeding. Women above age 30 need 360 milligrams daily during pregnancy and 320 milligrams a day during breastfeeding.

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