Information About Vitamin Requirements
- There are multiple options for vitamin supplements.Daily Vitamins and Minerals image by LynWatanabe.com from Fotolia.com
A diet should provide all the essential nutrients a body needs, but the Dietary Guidelines for Americans say that "many people consume more calories than they need without taking in the recommended amounts of a number of nutrients."
Since most individuals aren't eating an optimal diet, supplements are needed to ensure the body gets the nutrients it needs. - According to the National Institutes of Health, there are 13 vitamins that are absolutely necessary. These are vitamins A, C, D, E, K and the B vitamins. The Recommended Daily Allowance (RDA) of each vitamin depends upon age and gender. A chart showing the RDA for each essential vitamin is available from the Institute of Medicine, National Academies.
The U.S. Department of Agriculture found that adult Americans are typically not getting enough of vitamins A, C, and E as well as other important nutrients including calcium, potassium, fiber and magnesium. Taking a multivitamin can be like an insurance policy that helps fill in those gaps. - Vitamin A is naturally found in orange vegetables including carrots.carrots image by William Berry from Fotolia.com
The Electronic Data Information Source (EDIS) at the University of Florida says that vitamin A is known for promoting good vision, but also helps keep skin healthy. It assists in making red blood cells, is a piece of essential hormones and aids the immune system. Also an antioxidant, vitamin A helps protect against free radicals, the damage-causing molecules produced by toxins in the environment or the process of breaking down food. Deficiency can cause night blindness, dry skin, poor growth or increased infections. - Citrus fruits are a great natural source of vitamin C.Vitamins C image by Mykola Velychko from Fotolia.com
Vitamin C is known for its infection fighting properties, but it also helps create collagen which supports bones and teeth. It is an antioxidant and helps with iron absorption. The EDIS says that although rare, a severe deficiency in vitamin C can lead to scurvy which can cause anemia, bleeding gums, infections, and can make it hard for wounds to heal. - The body makes vitamin D when the skin is exposed to sunshine.sunshine image by Leticia Wilson from Fotolia.com
Vitamin D helps harden bones and teeth by working with calcium and phosphorus. A lack of vitamin D can lead to osteoporosis and rickets. - Vitamin E can be found in plant oils and salad dressing.three sorts of oil image by Tomo Jesenicnik from Fotolia.com
A powerful antioxidant, Vitamin E helps protect the cardiovascular system, muscles and nerves. The EDIS says that a lack of vitamin E can cause anemia, have a detrimental effect on the eyes and nerves and may increase the risk for heart disease and cancer. - Eggs and milk are good sources of vitamin K.eggs image by Edsweb from Fotolia.com
The University of Florida says that vitamin K helps the blood to clot and assists in making bone proteins. Too little vitamin K can cause the blood to have difficulty clotting which can lead to dangerous blood loss. - Niacin, thiamin, riboflavin and folate are part of enriched grains like bread.bread image by Earl Robbins from Fotolia.com
B vitamins are an important part of metabolism, helping the body use energy. Deficiencies can cause problems with muscles and nerves as well as fatigue and digestive issues. According to the University of Florida, some of these vitamins are so important that they have been added to enriched grain products.
The most important B vitamin might be folate, which helps bodies make DNA and amino acids and, according to the EDIS, can reduce the risks of heart disease, stroke, cancer and anemia. Folate is especially important for women of childbearing age because it can help prevent neural tube defects. The American Pregnancy Association says these defects develop within the first 28 days after conception, so folate supplements are important prior to pregnancy.
