Your body needs 13 vitamins to function properly, namely the eight B vitamins that are called the B complex vitamins, plus vitamins A, C, D, E and K. Some are water soluble and some are fat soluble, and each has a specific role. You also need minerals, which are divided into two groups, characterized by the relative amount your body needs. Macrominerals are needed in large amounts, while trace minerals are needed in very small or 'trace' amounts. Gender and age are factors defining your body's requirement of vitamins and minerals.
Vitamins A, C, D, E and K
A 40-year-old male will need 900 micrograms (mcg) of vitamin A, 90 mg of vitamin C, 15 mcg of vitamin D, 15 mg of vitamin E and 120 mcg of vitamin K daily. With the exception of vitamin C, these vitamins are all fat soluble and will remain in the body until used. Stay close to the dosage range to reduce the possibility of developing symptoms of vitamin toxicity, which can occur if there is too much of these vitamins in your body.
The B Complex Vitamins
The B vitamins are all water soluble, and your body needs to have these vitamin stores replaced daily. When you eat or take supplements, your body uses what it needs of these water soluble vitamins, and the excess is expelled from the body as waste. A 40-year-old man has a requirement of 1.2 mg of thiamin (B1), 1.3 mg of riboflavin (B2), 16 mg of niacin (B3), 1.3 mg of pyridoxine (B6), 400 mcg of folate (B9), 2.4 mcg of cobalamin (B12), 5 mg of pantothenic acid (B5) and 30 mcg of biotin (B7).
Trace Minerals
While only needed in miniscule amounts, your body relies on trace minerals to carry out many biological functions. Forty-year-old males need 8 mg of iron, 2.3 mg of manganese, 900 mcg of copper, 150 ug of iodine, 11 mg of zinc, 4 mg of fluoride and 55 ug of selenium daily. A balanced diet should provided the necessary amounts of trace minerals.
Macro-minerals
Developing strong bones, keeping your heartbeat regular and producing hormones are all activities that require minerals. Large amounts of certain minerals are used by the body each day. A male who has reached age 40 has the following daily macro-mineral needs: 1000 mg of calcium, 700 mg of phosphorus, 420 mg of magnesium, 1.5 g of sodium, 4.7 mg of potassium and 2.3 g of chloride. Because you can meet your mineral needs through diet, you only need a supplement if your doctor recommends it.
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