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Facts About Vitamins For Disease Prevention and Longevity

vitamin-supplements One of the most important facts about vitamins is that although vitamin supplements are needed in very small quantities in the body for normal health and growth, there is increasing evidence that larger doses of some vitamins and minerals can have specific therapeutic and preventative effects on disease, and can also slow down the ageing process. Vitamins work by interacting with other nutrients found in food, playing an important role in metabolism.

Although there is disagreement in the scientific and medical community on what the recommended daily allowance (RDA) should be, many health experts agree that taking larger doses of some vitamin supplements is necessary for optimal health. One of the facts about vitamins is that current research shows that the RDA levels for certain antioxidants, vitamins and minerals is not adequate to protect against disease. The following table provides suggested intakes, based on studies which have looked at the therapeutic effects of vitamins and minerals. Another one of the little known facts about vitamins is that many people have inherited genetic polymorphisms that require a higher amount of vitamins to be taken to obtain the benefits of antioxidant supplementation.

Facts About Vitamins

Vitamin Benefit RDA Men RDA Women Optimal Intake
Vitamin A Needed for tissue and bone growth, and immune function. Protects eyes and skin from UV damage. As Vitamin A is stored in the body, consuming too much can be toxic. 1000 mcg 800 mcg 1500 mcg
Vitamin B The B complex includes vitamins B1, B2, B3, B5, B6, B12, folic acid, biotin, choline, inositol and PABA. These vitamins are needed for the health of nerves, hair, skin, and eyes, as well as for combating stress. Various Various Various
Vitamin C Is a powerful and important antioxidant and may protect against some cancers. 60 mg 60 mg 100-1000 mg
Vitamin D Vitamin D can be obtained from exposure to sunlight in addtion to the diet. Needed for bone formation. Vitamin D deficiency is common in the elderly. (these recommendations are for under 50 yr olds) 200 IU 200 IU 100-600 IU
Vitamin E Protects the body from free-radicle damage. Promotes cardiovascular health. 10 mg 8 mg 67-500 mg

Minerals

Of the 25 minerals that have been identified as having benefits to humans, only 17 are essential to health, and many of them can be obtained from a healthy diet. For optimal health, the following minerals should be taken in adequate amounts:

Mineral Benefit RDA Men RDA Women Optimal Intake
Calcium Needed to buid strong bones and teeth and for nerve function. Elderly people require more calcium. (these recommendations are for under 50 yr olds) 1000 mg 1000 mg 1200-1500 mg
Potassium Needed for nerve, muscle, kidney and heart function, and regulation of blood pressure. 2000 mg 2000 mg 2000-5000 mg
Magnesium Needed for healthy bones and teeth, proper nerve and muscle functioning, and energy metabolism 420 mg 320 mg 350-500 mg
Copper Needed for energy metabolism, melanin production, red blood cell production and transport of iron. 1.5-3 mg 1.5-3 mg 3 mg
Zinc Needed for cell reproduction, tissue growth and repair. 15 mg 12 mg 15-30 mg
Phosphorus Needed for healthy bones and teeth, energy metabolism and acidbase balance. 700 mg 700 mg 700 mg
Selenium Needed for healthy bones and teeth, energy metabolism and acidbase balance. 70 mcg 55 mcg 100-200 mcg
Manganese Needed for enzyme activation and thyroxine production. 2-5 mg 2-5 mg 10 mg
Iodine Needed for thyroxine production and body metabolism. 150 mcg 150 mcg 200 mcg
Chromium Needed for transport of glycogen and lipids and insulin function. 20-200 mcg 20-200 mcg 200-400 mcg
Iron Needed in formation of heamoglobin, and transport and storage of oxygen 10 mg 15 mg 15-30 mg

One of the know facts about vitamins is that vitamin supplements play an important role in maximizing health and longevity, and should be included in a healthy diet, to ensure that your body is getting sufficient nutrients.

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