Vitamins & Minerals

What are Vitamins and Minerals?

Vitamins and minerals are essential compounds that our body requires in order to function and develop.

Vitamins include; Vitamin A,B,C,D,E and K, Biotin and Folic Acid. 

Minerals include; Calcium, Potassium, Sodium, Chloride, Magnesium, Iron, Zinc, Iodine, Sulfur. 

Why do we use/supplement Vitamins and Minerals?

In the presence of abnormalities of bodily functions such as excessive fatigue, tiredness, head spins/dizziness, low energy production, vomiting, pigmentations, etc. These symptoms indicate a deficiency due to a lack in vitamins and minerals. Groups at risk of inadequate micronutrient intake: young adults, often women and people with a demanding lifestyle who are always active, as well as those whose dietary behaviours are characterised by poor choices and regular dieting. Supplementing vitamins and minerals can alleviate deficiencies, but supplements need to be taken for an adequate period of time and consistently. It is advised to not take every vitamin available as you do not require high intakes of all. However understanding what vitamins and minerals do what role/function and supplementing in where needed due to lifestyle and personal health factors. 

Recommended Daily Intakes:

Vitamin A

Males: 625ug/day
Females: 500ug/day

Thiamin

Males: 1.0mg/day
Females: 0.9mg/day

Riboflavin 

Males: 1.1mg/day
Females: 0.9mg/day

Niacin

Males: 12mg/day
Females: 11mg/day

Vitamin B6

Males: 1.1mg/day
Females: 1.1mg/day

Vitamin B12

Males: 2.0ug/day
Females: 2.0ug/day

Folate

Males: 320ug/day
Females: 320ug/day

Pantothenic Acid 

Males: 6mg/day
Females: 4mg/day

Biotin

Males: 30ug/day
Females: 25ug/day

Choline

Males: 550ug/day
Females: 425ug/day

Vitamin C

Males: 30mg/day
Females: 30mg/day

Vitamin D

Males: 5.0ug/day
Females: 5.0ug/day
over 50+ 10ug/day

Vitamin E

Males: 10mg/day
Females: 7mg/day

Vitamin K

Males: 70ug/day
Females: 60ug/day

References:

https://urmiaduz.com/wp-content/uploads/2018/06/?SD

Huskisson E, Maggini S, Ruf M. The role of vitamins and minerals in energy metabolism and well-being. J Int Med Res. 2007;35(3):277-289. doi:10.1177/147323000703500301

https://www.nhmrc.gov.au/sites/default/files/images/nutrient-refererence-dietary-intakes.pdf