To properly function, the body needs proteins, carbohydrates, fats, vitamins, minerals, and water. The body requires large portions of proteins, carbohydrates, and fats, which are also known as macronutrients. Vitamins and minerals fall under the category of micronutrients because the body requires smaller portions of these (see References 3). Choosing the right vitamin and mineral supplement can be overwhelming with all of the options on the market, but when armed with the right information the decision is a cinch.
Vitamins for Men
A basic vitamin and mineral supplement plan keeps men at optimum health. Men age 25 to 35 years should make sure to include 500 IU vitamin D3, 150 mg pantothenic acid, 500 mg calcium, 200 mg magnesium, 100 mcg selenium, 7.5 mg zinc in supplements twice daily. Also get potassium from four servings of fruit and vegetables. Men age 35 to 50 require almost the same regimen, replacing the 500 mg of calcium with 600 mg of calcium. Men age 50 and up follow the same program as men age 30 to 50, only they remove zinc from their regimen. These supplements may be taken individually or included in a multivitamin (see References 1).
Vitamins for Women
Women should consume certain vitamins and minerals each day to keep the body functioning in top condition. Keep in mind that women of childbearing age need a few extra supplements to ensure healthy reproduction, and older women need extra supplements to avoid osteoporosis. Women 20 to 40 require 500 IU vitamin D3, 400 mcg folate, 15 mg niacin, 150 mg pantothenic acid, 500 mg calcium, 200 mg magnesium, and 100 mcg selenium twice daily. Four servings of fruits and vegetables provide the daily dose of potassium. Women 40 to 50 should follow the same program as women 20 to 40, with the exception of decreasing the dose of folate to 200 mcg and increasing the dose of calcium to 600 mg taken three times daily. Women age 50 and up remove folate and niacin from their program and increase to 300 mg magnesium taken twice daily, but otherwise follow the same program as they did in the 40-to-50 age group. These supplements may be taken individually or included in a multivitamin (see References 1).
Vitamins for Children
Children require specific vitamins and minerals to grow into strong and healthy adults. Vitamins required by children include vitamin A (found in milk, infant formula, or multivitamins), vitamin C (found in fruits, vegetables, or multivitamins), iron (10 to 15 mg daily depending on age), calcium (800 to 1,500 mg daily depending on age), vitamin K (found in green foods and multivitamins), vitamin D (found in fortified milk, formula, and in sunlight), fluoride (often found in tap water), and zinc ( 3 to 15 mg daily depending on age). A good multivitamin will meet most of these daily requirements, but a balanced, healthy diet is the best way to receive vitamins and minerals (see References 2).
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