The Institute of Medicine has determined the upper limits for 24 nutrients for adults 19 years and older. Minerals are essential elements that our body needs to function properly and that are found in the soil and in food. The Recommended Daily Allowance (RDA) for vitamins and minerals is the average daily intake that a person needs to avoid deficiencies and stay healthy. Men and women generally have different vitamin and mineral recommendations.
Vitamin A is a fat-soluble vitamin also known as retinol, with a recommended daily dose of 700 micrograms for women and 900 micrograms for men. There are eight B vitamins, which make up the vitamin B complex, with different recommended daily doses.
Vitamin C
is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth, with a recommended daily dose of 90 milligrams for men and 75 milligrams for women.Vitamin D
is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light, with a recommended daily dose of 15 micrograms (600 IU) for children and adults, and 20 micrograms (800 IU) for people age 70 and older.Vitamin E is an important vitamin for organ function, with a recommended daily dose of 15 milligrams.
Vitamin K
is essential for blood clotting, with a recommended daily dose of 120 micrograms for men and 90 micrograms for women. Iron helps carry oxygen in the blood, with a recommended daily dose of 8 to 18 milligrams for men and women. When it comes to vitamins and minerals, it's important to get the right amount.Too much or too little can be harmful to your health. If you follow a varied diet, you're likely to get enough of most minerals. However, most Americans don't get their recommended daily dose of B vitamins in their daily nutrition. To get the recommended daily amount of vitamins and minerals you need for a healthy body, look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients.
Excessive consumption of some vitamins and minerals can be harmful, so it's important to know the upper limits for each nutrient. When a person consistently exceeds the recommended daily value of certain vitamins and minerals, they may experience some side effects. Taking too many dietary supplements or consuming a specific vitamin or mineral in excessive amounts could cause serious side effects. It's important to understand how much vitamin and mineral intake you need on a daily basis in order to maintain optimal health. Knowing the upper limits of each nutrient can help you make sure you're not taking too much or too little of any particular vitamin or mineral.
Eating a balanced diet is key to getting all the vitamins and minerals your body needs without having to take supplements. However, if you find yourself falling short on certain nutrients, it may be beneficial to look into taking a supplement that contains only what you need without any unnecessary ingredients.
