There are four fat-soluble and nine water-soluble vitamins our bodies need each day to maintain ideal health. Antioxidant vitamins such as vitamin C and vitamin E are necessary to help fight the detrimental effects of free radicals on our cells and the B vitamins are necessary for overall nervous system health. By ensuring you receive the proper balance of vitamins you can reduce your risks of developing many life-threatening diseases and improve your chances of longevity.
Vitamin C
According to the Linus Pauling Institute, to help boost your immune system's function, fight off developing cataracts, reduce your risk of stroke and of developing heart disease, take 250 to 500 mg of vitamin C a day. Vitamin C is classified as a water-soluble vitamin, which means it must be replenished on an on-going basis, and any excess that the body does not use is excreted via the urine.
Vitamin E
To help prevent cardiovascular disease, cataracts, reduce your risk of developing cancer and bolster your immune system, take 15mg of the fat-soluble antioxidant vitamin E daily. Fat-soluble vitamins, once digested, are stored in the body fat and are used accordingly, when needed. Although relatively rare, a deficiency in vitamin E is a particular concern for those who suffer from Cystic fibrosis or certain liver diseases or for those that are malnourished.
Vitamin D
If you don't receive at least 15 to 20 minutes of unfiltered sunlight two to three times per week, you could be suffering with a vitamin D deficiency. Vitamin D is classified as a fat-soluble nutrient that can help to prevent osteoporosis, and breast, colorectal and prostrate cancer. Those at a higher risk of developing a deficiency in vitamin D include those who have disorders such as Crohn's disease, or those who suffer with Cystic fibrosis, the aged and those who are darker skinned. The adequate daily intake of vitamin D for adults ages 19 to 50 years of age is set at 5mcg and for those ages 51 to 70, it's 10mcg.
B Vitamins
To help prevent cardiovascular disease, certain types of cancer, and for the overall health of your nervous system, make sure you get enough of the vitamin B family by taking taking a B-complex that contains at least: biotin 300mcg, folic acid 400mcg, niacin 19mg for men and 14mg for women, pantothenic acid 5mg, riboflavin 1.3mg for men and 1.1mg for women, thiamin 1.2mg for men and 1.1mg for women, B6 1.3 mg for both men and women ages 19 years to 50 and 1.7mg for men and 1.5mg for women 51 years and older, and B12 2.4 mcg.
Vitamin K
Considered necessary for blood clotting, the incidence of vitamin K deficiency is relatively unusual among adults who consume a well balanced diet, but those who have malabsorption disorders, are on anticoagulant drugs such as Coumadin, or have liver disease may be at risk for a deficiency in this fat-soluble vitamin. Making sure you are getting the adequate daily intake of vitamin K can also ensure you won't succumb from any bone related health problems such as osteoporosis. The adequate daily intake for vitamin K is set at 120mcg for men and 90mcg for women.
Vitamin A
As another fat-soluble vitamin, vitamin A is necessary for good eyesight and can help prevent many eye related diseases, as well as reduce the risks of developing breast and lung cancer. For adults ages 19 and over the adequate daily intake for vitamin A is set at 900mcg a day for men and 700 mcg for women.
Tips and Cautions
Never take more of a vitamin then is deemed healthy, always follow the labels directions and if you have any questions about vitamins, consult your health care practitioner. If you're pregnant or nursing, ask your doctor before taking any vitamin supplements.
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