what is the recommended daily intake of vitamins and minerals for adults
by Lenore Schultz
Published 3 years ago
Updated 2 years ago
The Linus Pauling Institute recommends that generally healthy adults take 2,000 IU (50 μg) of supplemental vitamin D daily. Most multivitamins contain 400 IU of vitamin D, and single ingredient vitamin D supplements are available for additional supplementation.
Protect yourself from the damage of chronic inflammation.
Needed for normal metabolism of carbohydrate, protein and fats.
Improves cholesterol by lowering LDL (bad cholesterol) and increasing HDL (good cholesterol).
Reduces risk of heart disease.
Reduces risk of stroke.
Necessary for normal blood cell production and nervous system function.
How much Vitamins should be consumed daily?
You should get 15 milligrams daily. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains. “Vitamin E has the antioxidant benefits of keeping your immune system strong, but also can help with dilating blood vessels and preventing blood clots,” says Patton. Vitamin E benefits:
What is the recommended daily nutritional intake?
RecommendedDietary Allowance (RDA) The RDA is the average dailydietaryintake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a particular life-stage and gender group. The RDA is the goal for usual intake by an individual.
Should I take a daily multivitamin?
Takinga dailymultivitamin is a great way to supplement the nutrients found in food and ensure that your body is getting the right fuel for an energetic and healthy lifestyle. Consider a multivitamin as a booster to support your exercise and nutrition program and take care of any missing nutrients in your diet.
Vitamin DV chart
The FDA recommends that most healthy people consume the following amounts of vitamins:
Mineral DV chart
The FDA recommends that most healthy people consume the following amounts of minerals:
34 hours ago
· Men Age 51+: 2.4 mcg every day. Women Age 51+: 2.4 mcg every day. Vitamin C. Food Sources: Fruits and vegetables are some of the best sources of vitamin C. Citrus fruits, tomatoes, and potatoes can be a large source of vitamin C. Men Age 51+: Most men 51 and older should aim for 75 mg each day.
14 hours ago
· The RDA for men is 11 milligrams and 8 milligrams for women. Red meat and poultry are good sources of zinc, as are beans, nuts and whole grains. “Zinc helps boost your immune system and possibly prevent infection like pneumonia,” says Patton. Benefits of zinc: Reduces risk of cancer. Improves immune system. Improves memory.
15 hours ago
Women over 50 -- and all adults over 70 -- need 1,200 milligrams a day. How to get it: Dairy foods like milk and yogurt are good sources. Soy and almond …
13 hours ago
· Women (including pregnant and breastfeeding women) aged between 19 and 50 are advised to intake 1000 mg per day. Women aged between 51 and 70 should consume 1300 mg per day. Men aged 17 to 70 are recommended to take 1000 mg per day, while men over 70 should take 1300 mg a day. Good calcium sources include: Low-fat dairy items - milk and yogurt
13 hours ago
· 31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU) 50 mcg (2,000 IU) Fortified milk or margarine, fortified cereals, fatty fish. Many people don't get enough of this nutrient. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun.
