How many vitamins do you take? I was training a woman who said that she takes over 70 different vitamins, minerals and herbals! A bit excessive I thought.
I am not suggesting that you take anything, I'm passing on some information.
I take a multivitamin, fish oil and glucosamine +CSA. What you want to look for when choosing vitamins is the "other ingredients", make sure that this category is not chocked full of miscellaneous ingredients.
- Vitamin D. A majority of adults don't get enough from their food (though our skin makes vitamin D when it's exposed to the UV rays in sunlight.)
- Folic acid. It helps protect against spina bifida and other neural tube defects that can occur before a woman knows that she is pregnant. About one in five women who are capable of becoming pregnant don't get enough folic acid.
- Vitamin B-12. Adults over 50 should get some of their B-12 from fortified foods or supplements, since they may have too little stomach acid to absorb naturally occurring B-12 in foods.
- Iron. About 15 percent of women 50 and younger are iron deficient.
- Calcium. A majority of adults don't get enough calcium fro, their food. Multi-vitamins, which typically have 100 to 200 milligrams, can help. Adults need 1000 to 1200 mg a day.
- Vitamin A- no more than 4,000 IU
- Beta-Carotene--No more than 5,000IU
- Vitamin C- 60-1000mg
- Vitamin D- 400 IU or more
- Vitamin E- 20-100 IU
- Vitamin K- 10 mcg or more
- Thiamin (B-1) 1.2 mg or more
- Riboflavin (B-2) 1.7 mg or more
- Niacin (B-3) 16-35 mg
- Vitamin B-6 2-100 mg
- Folic Acid- no more than 400 mg
- Vitamin B-12- 6mcg or more
- Calcium- don't rely on a multi
- Iron- no more than 10 mg
- Phosphorus- no more than 350 mg
- Magnesium- 50-350 mg
- Zinc- no more than 30mg
- Copper- 0.9-10mg
- Selenium- 20-110 mcg
- Chromium- 35 mcg or more
Source: Nutrition Action
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