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The following article was published in our article directory on February 27, 2012.
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What You Ought to Know About Taking Vitamins

Article Category: Wellness, Fitness and Diet

Author Name: chickie maxwell

Vitamins are without doubt a necessity in maintaining your health at its best. However, you must understand where to source your vitamin requirements. Food is the first and major source but most times you need to take supplements to ensure that you are meeting your nutritional requirements.

Knowing how to how to make the right choice and how to take your supplements in the right dosage will certainly increase your health benefits. Here is your quick reference.

Vitamin Types

Do you know that you have two vitamin types categorized according to how your body absorbs them? You have those that are fat-soluble - A, D, E, and K. These are vitamins that your body fat stores for intestinal absorption. Another type is the water-soluble B complex and C that your body absorbs, uses, and excreted right away.

Aside from the two (2) general types, another way to categorize is base it on needs. Under this category, you have the essential and special. Essential are those that are required by the body for growth and development. There are 13 from A, B complex, C, D, E, and K., eight (8) of which comes from the vitamin B family.

The combination of vitamin A, C, and E forms the special type. This kind addresses the needs and corrects vitamin deficiencies in adults. Vitamin A to improve vision, C is for the formation of collagen or the connecting tissue, and E is to fight and prevent damage to the cells.

Right Dosage

Getting the best health benefits from vitamins mean that you have to take them in their right dosage. For instance, the right dosage for the special type of A, C, and E is as follows:

Vitamin A dosage requirement for male is 900 mcg daily, for female the daily dosage is 700 mcg

Vitamin C daily dosage for male is 90 mg, for female it should be 75 mg
Both male and female need to take 15 mg of Vitamin E daily

Vitamin B complex daily dosage requirements are as follows:

Male (adults)- 1.2 mg of thiamine (B1), 1.3 mg of riboflavin, 16 mg of niacin, 1.3 mg of B6, 2.4 mcg of B12, 400 mcg of folic acid, 5 mcg of pantothenic acid, as well as 30 mg of B12.

Female (adults) - 1.1 mg of thiamine (B1), 1.1 mg of riboflavin, 14 mg of niacin, and the same dosage as that of the male's for the other B complex.

Vitamin D daily requirement in both the male and female adults is set at 600 I.u. For Vitamin K, an adult male has to take 120 mcg per day while the female has to consume 90 mcg per day.

Supplements

It can be quite difficult to meet this daily dosage requirements from food especially with the tendency of most people to choose convenient food. This is why it is necessary to take vitamin supplements. However, these supplements are meant to help you meet your nutritional requirements and by no way they can substitute the benefits you get from healthy eating. It is on the internet where you can find the best supplements that will help you satisfy your requirement for vitamins.

Keywords: vitamins

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