How Many Vitamins Do You Really Need?

How Many Vitamins Do You Really Need?

Cebu : Philippines | Apr 18, 2012 at 11:02 PM PDT
Views: Pending
Vitamin B6: Benefits, Sources, and RDA

Skooter reporting 04/19/12

The other week Skooter bumped into Dr. Victor Marchione. A couple days ago, Skooter had an eye to eye with Dr. David Juan and Skooter immediately asked him ‘bout vitamins. As usual Dr. Juan was pleased to give me a simple list of what vitamins do we really need. The accommodating doctor explained that this list content the "recommended daily allowances" or RDAs for short for 13 vital nutrients. RDAs are known as the "gold standard" to weigh up the adequacy of dietary intake of nutrients. The list gives you a particular nutrient with men's RDA and women's RDA, followed by what your usual multivitamin might offer. All numbers represent daily levels:

Biotin: 30 mcg (men), 30 mcg (women), 30 mcg (what your typical multivitamin contains)

Folic acid: 400 mcg (men), 400 mcg (women), 400-500 mcg (multivitamin)

Niacin: 16 mg (men), 14 mg (women), 16-20 mg (multivitamin)

Pantothenic acid: 5 mg (men), 5 mg (women), 5-10 mg (multivitamin)

Riboflavin: 1.3 mg (men), 1.1 mg (women), 1.7 mg (multivitamin)

Thiamin: 1.2 mg (men), 1.1 mg (women), 1.2-1.5 mg (multivitamin)

Vitamin A: 3,000 IU (men), 2,333 IU (women), 2,500-

3,500 IU (multivitamin)

Vitamin B6: 1.7 mg (men), 1.5 mg (women), 2-3 mg (multivitamin)

Vitamin B12: 2.4 mcg (men), 2.4 mcg (women), 18-25 mcg (multivitamin)

Vitamin C: 90 mg (men), 75 mg (women), 90 mg (multivitamin)

Vitamin D for adults 51-70: 400 IU (men), 400 IU (women), 400-500 IU (multivitamin)

Vitamin D for adults over 70: 600 IU (men), 600 IU (women), 400-500 IU (multivitamin)

Vitamin E: 22.5 IU (men), 22.5 IU (women), 45-50 IU (multivitamin)

Vitamin K: 120 mcg (men), 90 mcg (women), 20-30 mcg (multivitamin)

The multivitamins tested to come up with the typical content were the three most popular brands in the United States. The units of measurement mentioned above are micrograms (mcg), milligrams (mg) and International Units (IU).

If you have doubts you aren't getting enough of a particular nutrient from your multivitamin preparation, feel free to work with your doctor or a nutritionist to come up with a diet plan so that food can fill in the breach. As you know, the only way to get your nutrients is from food. Lacking this, again don’t hesitate to ask from your doctor if you need to take additional supplements of anything in specific.

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The only way to get your nutrients is from food
skooter is based in Cebu, Central Visayas, Philippines, and is an Anchor on Allvoices.
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  • 	   The only way to get your nutrients is from food


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