What are the daily recommended amounts for vitamins?

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Answered by: Nicole, An Expert in the Herbs and Supplements Category
Eating a healthy diet containing the recommended vitamins amounts to maintain good health is important. Supplementing your diet with a multivitamin increases your chances of insuring that your body is getting what it needs. A good multivitamin contains beneficial amounts of vitamins that may be needed to add extra support to bones, heart health and help the body's defenses against viruses, cancers and colds. While extra vitamins are beneficial, taking too much of anything can be detrimental. The body can only absorb so much. Avoid overloading on vitamin C, folic acids or vitamin E as the doses in daily multivitamins may be enough.

Vitamin A

Increasing the body's white cell growth, vitamin A also helps rebuild bones and regulates cell growth and division. There may be a link to cancer prevention and vitamin A. Beta-carotene is transformed into vitamin A by the body, contributing to eye health also. Anything over 3,000 micrograms of vitamin A (preformed) is considered to be too much. Extreme doses may interfere with the roles of other important vitamins, such as vitamin D.

Vitamin Bs (Folate, B-6 and B-12)

Prevention against birth defects is directly related to the intake of folates, an essential B vitamin. Essential to women of child-bearing years, folate should be supplemented in your diet. Mandates by the FDA ensure that folates are added to grain products such as breads and rice. A drop in neural tube birth defects and low levels of folates have been noted since the mandate.

You should intake 400 micrograms of folates a day. Enough vitamins B-6 and B-12, along with folates, may lower the risk of heart disease and cancer. All three assist in the breakdown and recycling of homocysteine levels, without which too much can cause a buildup of protein, leading to blocked arteries. The recommended dose of B-6 is 1.3 to 1.7 mg per day. B-12 doses are recommended at 2.4 micrograms a day.

Vitamin D

Deficiencies of vitamin D are caused by lack of exposure to the sun. Vitamin D helps increase bone density by absorbing calcium and phosphorus. Increase bone density even more by taking vitamin D with calcium, preventing bone fractures and osteoporosis. Studies have shown vitamin D stops cancer cells from growing and dividing. This important vitamin also increases immune system function, staving off infection. As you get older, the need for vitamin D greatly increases. By taking 1,000 to 2,000 IUs a day early on in life, you greatly help your body.

Vitamin K

There are 13 proteins that assist in blood clotting. Vitamin K helps make four of those. This is important for people with blood clotting problems, or those who take an anti-blood clotting medicine. Vitamin K has known properties that build bone structure and increase density. Studies in nurses showed less hip fractures in those with appropriate levels of vitamin K in their system. You should take 120 micrograms for men a day and 90 micrograms for women a day of vitamin K.

Vitamin C

A well-known disease prevention method, vitamin C also contributes to the body's ability to make collagen, which is good for skin and gums. Vitamin C is an antioxidant, protecting the system from free radicals. Vitamin C does not need to be taken in large quantities. The body will reject an overdose of vitamin C. About 90 mg for men and 75 mg for women is the recommended dose, but not to exceed 2 g a day. Smokers should increase their intake by 35 mg.

Supplementing your diet with the right amount of essential vitamins is advantageous and has a great many health benefits. Eating properly is key to everyone's health, but everyone can use a little boost in vitamin intake by supplementing their diet with the recommended vitamins amounts needed.

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