Obtaining the correct amount of recommended vitamin dosage is vital for your body to develop and grow. There are 13 essential vitamins necessary for the human body to thrive. These vitamins are A, C, D, E, K and the range of B-vitamins. Each vitamin serves a specific purpose and if you do not receiving adequate levels of certain vitamins, you may experience adverse side effects.
Fat Soluble and Water Soluble
There are two categories of vitamins, ones that are dissolved in fat and ones that are stored in the body. Fat-soluble vitamins are A, D, E and K. Water-soluble vitamins must be dissolved in water for your body to be able to absorb them properly. These vitamins are not stored in the body. Vitamin C and B-complex vitamins are water-soluble vitamins.
Vitamin A promotes a healthy immune system, prevents eye issues, is essential for the development and growth of cells, and leads to healthy skin. Sources of vitamin A include eggs, milk, green vegetables such as spinach and broccoli, orange vegetables such as carrots and sweet potato, and orange fruits, such as peaches and mangos. The recommended daily dose is 4,000 IU for adult females and 5,000 IU for adult males.
Vitamin C forms collagen, which helps hold cells together. This vitamin promotes healthy teeth, bones and gums. Vitamin C is needed for the body to absorb calcium and iron and supports brain function. Red berries, green bell peppers, tomatoes, broccoli, spinach, oranges and grapefruits all have high levels of vitamin C. Recommended daily doses for vitamin C is the same for men and women. The daily recommended dose is 60 mg.
Vitamin D is essential for the body to absorb calcium; therefore, this vitamin leads to healthy bones. Unlike most other vitamins, this vitamin can be obtained through sunlight. You also get vitamin D through egg yolks, fortified foods and fish oils. Both men and women should aim for 200 IU of vitamin D a day.
This vitamin helps protect cells against damage, supports the health of red blood cells and is an antioxidant. Vitamin E is found in nuts, vegetable oils, green leafy vegetables and whole grains. Both men and women should aim to consume 15 mg of vitamin E per day.
Vitamin B Complex
There are various B vitamins, including B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (patothenic acid), B6 (pyridoxine) and B12 (cobalamine). Thiamin, niacin and riboflavin help the body convert carbohydrates into energy. Vitamin B6 and B12 support healthy nerve and brain function and help make red blood cells. Men should aim to consume 1.5 mg of B1, 1.7 mg of B2, 19 mg of B5, 2 mg of B6 and 2 mcg of B12 per day. Females should aim to consume 1.1 mg of B1, 1.3 mg of B2, 15 mg of B5, 1.6 mg of B6 and 3 mcg of B12 per day.