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Vitamins and Minerals

Vitamins serve many purposes to help the body stay healthy. Vitamin help the body resist infections, keeps nerves healthy, and helps the body get energy from food. There are 13 vitamins: C, A, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).

Minerals also helps the body to function properly. Some minerals, such as iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts. According to the National Institute on Aging, the dosage of vitamins and minerals can depend on age:

Vitamin D:

Individuals ages 50–70, need at least 600 IU, but not more than 4,000 IU. Individuals 70 and older, need at least 800 IU, but not more than 4,000 IU. Vitamin D can be found in fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals. There are also Vitamin D supplements

Vitamin B6:

Men need 1.7 mg every day. Women need 1.5 mg every day. Vitamin B6 can be obtained from fortified cereals, whole grains, organ meats like liver, and fortified soy-based meat substitutes. Vitamin B6 supplements are also available.

Vitamin B12:

2.4 mcg of vitamin B12 is required every day. Vitamin B12 can be obtained from fortified cereals, meat, fish, poultry, and milk. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods, therefore a vitamin B12 supplement would be helpful.


400 mcg of folate is required each day. Folic acid is the form used to fortify grain products or added to dietary supplements. Folate can be obtained from dark-green leafy vegetables like spinach, beans and peas, fruit like oranges and orange. Folic acid supplements are also available.


Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss. Women age 51 and older need 1,200 mg each day. Men age 51 to 70 need 1,000 mg each day and men 71 and older need 1,200 mg each day. Calcium can be found in milk and milk products, some forms of tofu, dark-green leafy vegetables (like collard greens and kale), soybeans, canned sardines and salmon with bones, and calcium-fortified foods. Calcium supplements are also available.


Vitamins are natural substances that your body needs to grow, develop, and function normally. Multivitamins are recommended for individual who need extra vitamins, who cannot eat enough food to obtain the required vitamins, or who cannot receive the full benefit of the vitamins contained in the food they eat.

Vitamin A:

Vitamin A is an antioxidant that plays a role in vision, bone growth, reproduction, cell functions and immune system. Recommended intakes for vitamin A adults is between 700 and 900mcg per day.

Vitamin C:

Vitamin C is an antioxidant and is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron. Men are recommended to have 90mg of vitamin C daily and women are recommended to have 75mg of vitamin C daily.

Vitamin E:

The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. It is recommended that adults take 15mg of Vitamin E daily.


Iron is a mineral that the body needs for growth and development. It is recommended that men have 8mg of iron each day. Women ages 19-50 should have 18mg of iron and women over the age of 51 should have an intake of 8mg of iron daily.

Zinc Sulfate:

Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. It is recommended that men have 11mg and women should have an intake of 8mg of iron each day. *


*Source :

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