By Alden Smith
It can be a real task keeping track of all the different vitamins, what they do for us, and how much we should be taking. Don’t be fooled by “minimum daily requirement.” This guide is only telling you what you absolutely have to have for life. It does nothing to tell you the intake you need to stay healthy and live longer. Here, in the second part of a three part series, we discuss recommended dosages and how to obtain them
The Essential Vitamins
Here we look at the essential vitamins, and the recommended daily dosage.
- Vitamin A – can be obtained from Fish liver oils, liver, dairy products, carrots, cantaloupe, peaches, squash, tomatoes, and all green and yellow fruits and vegetables. Recommended daily dose is 800 mcg for women, 1000 mcg for men. Vitamin A can be harmful if too much is taken, leading to an increased risk of fractures in postmenopausal women, nausea, blurred vision, and an enlarged spleen and liver.
- Vitamin B6, obtained from meats, whole grain products, bananas, green leafy vegetables, pecans, eggs, and milk. Women require 1.6 mg of B-6 daily, while men need 2 mg. B6 is water soluble and lost in urine each day, so it needs to be replenished. Pregnant women should not exceed the daily dose because of possible harm to the developing fetus.
- Vitamin B12 can be obtained from Liver, kidneys, muscle meats, fish, dairy products, meat, and eggs. Men and women need 2.0 mcg of B-12 daily. Vitamin B12 deficiency can lead to a type of anemia, walking and balance problems.
- Vitamin C is obtained from fresh fruit and berries, especially citrus fruits, green vegetables, onions, tomatoes and radishes. Men and women should get 60 mg of vitamin C daily from these sources. Consuming too much Vitamin C can lead to can lead to headaches, increased urination, diarrhea, nausea, and vomiting.
- Vitamin D is obtained from milk and cereals, eggs, tuna, fish-liver oils and exposure to the sun. Men and women aged 19-50 need at least 200 IU of vitamin D on a daily basis. Over age 50, 400 IU is recommended. Too much vitamin D can lead to health problems and toxicity.
- Vitamin E, obtained from vegetable oils, soybean oil, raw seeds and nuts, egg yolk, whole grain products, beef liver and peanut butter. Women require 8 mg daily, while men need 10 mg. Too much Vitamin E can lead to nausea and digestive track problems.
Nothing can give you the required daily requirements if you do not eat properly. Although a vitamin surely helps, scientists know that the best way to obtain these essential vitamins is through a healthy diet. The proper amount of daily required vitamins is essential for proper bone growth, the production of red blood, and the building of strong bones and bodies. Like anything else, you can overdo your vitamin intake and cause health problems. By eating correctly, you can avoid this happening.
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