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TC Nutrition. Alani Balance Powder. Heme iron is more easily absorbed, while nonheme iron absorption can be boosted by simultaneous intake of vitamin C. Proper gut health and stomach acid production are also needed for proper iron absorption.

It is best to get iron from food intake ; however, if blood levels are measuring low, the person may be instructed by their healthcare provider to supplement. Those who menstruate or those who are pregnant have increased needs for iron. Zinc is an essential mineral for immune system function, wound healing, and DNA synthesis and repair.

Good food sources of zinc include oysters, which have the highest amount of zinc, as well as other shellfish, beef, liver, nuts and seeds, and dairy. Magnesium is known to be involved in over processes in the body. It is an essential mineral in bones and muscle function and recovery.

Alcohol consumption can deplete levels of magnesium and other electrolytes. Magnesium can also help manage PMS symptoms by managing prostaglandin levels, relaxing the uterus, and supports muscle health and recovery. The RDA of magnesium is mg , but some sources say that this is just the bare minimum required to prevent deficiency but is not enough for optimal functioning.

Magnesium-rich foods include pumpkin seeds, which contain a whopping mg magnesium per one ounce, as well as chia seeds, almonds, cashews, and spinach. Magnesium supplementation can be of great benefit since magnesium insufficiency is all too common.

Folate, also known as vitamin B9, plays a vital role in DNA synthesis and cell division, making it essential in pregnancy for fetal development and neural tube formation. It is also required in red blood cell production. Like all B vitamins, folate also helps with converting food into energy.

Food sources of folate include dark leafy greens, asparagus, broccoli, beef liver and lentils. Folate can also be found in B complex supplements, multivitamins and prenatals. Look for the active form as methylated folate rather than the synthetic folic acid form.

Another nutrient to note is choline, which is widely understood to play a critical role in nerve and brain function. Meat, eggs and poultry are all excellent sources of choline.

Strict vegetarians may want to consider taking a choline supplement. In addition to vitamins and minerals, there are other nutrients that are backed by established research, including omega-3 fatty acids.

These examples represent opportunities to improve wellness beyond the basics of vitamin and mineral intake. The US Food and Drug Administration sets a Recommended Dietary Allowance RDA for the essential nutrients to help people manage their nutrition.

The RDA is simply how much of each nutrient is needed each day for healthy adults. It is typically measured and listed using one of three different units: milligrams mg , micrograms mcg , or international units IU. The nutrition labels on foods will list the nutrients they contain, as well as the Daily Value , which is a percentage of your RDA for each particular nutrient.

This information is helpful to ensure that you are consuming adequate nutrients on a daily basis. One way to figure out which vitamins and supplements may be useful to take is to log your food in an online nutrition calculator to understand how close you come to the RDA for each essential vitamin and mineral.

You can also meet with a registered dietitian to help you analyze your diet for adequacy and get personalized support for appropriate supplementation. In the case of iron, having too much can be as dangerous as having too little.

You should get your iron levels checked before supplementing with iron. For example, the USDA recommends eating fatty fish or seafood twice a week, which may be difficult for some people. However, regular consumption of omega-3 fish oil capsules can provide similar benefits.

There is also a great deal of emerging science supporting the potential benefits of herbal and antioxidant supplements, which have shown results in certain cases. The RDA is a useful benchmark for the bare minimum of the essential nutrients an average person needs.

However, this one-size-fits-all approach can still leave potential gaps in your nutrient intake. Depending on your health goals and lifestyle, the RDA may be lower than your actual needs. Factors like age, gender, fitness level, and geographic location can mean that a person needs more or less of a given nutrient.

Talk to your physician before taking fish oil supplements if you are pregnant, have a history of bleeding disorders or are taking any medications, including blood thinners and blood pressure drugs, as well as any other supplements.

You should also obviously avoid fish oil supplements if you are allergic to fish. Take omega-3 supplements with food for better absorption and tolerance.

Only take fish oil supplements certified to be very low in heavy metals, since fish can contain lead, cadmium , arsenic and mercury, as well as contaminants and research products.

Folate is a water-soluble B vitamin — B9 — that naturally occurs in some foods, but can also be taken in a supplement. Leafy greens are a huge source of folate, especially spinach.

So is beef liver, black-eyed peas, white rice, and Brussels sprouts, notes the NIH. Why is folate important? Nor would they make new cells and tissue, such as skin and hair.

Folate is also a key nutrient the body needs to metabolize amino acids. Who needs it? The NIH recommends that individuals who are healthy and nonpregnant should get mcg dietary folate equivalents DFE of folate daily.

According to Thomsen Ferreira, iron is one of the most common nutrient deficiencies in adult females. Iron deficiency, or anemia , affects as many as five million Americans, according to the Harvard T.

Why is iron important? Iron is a mineral that enables the blood to carry oxygen throughout the body. One, called hemoglobin, carries oxygen from the lungs to the rest of the body. The other, called myoglobin, carries oxygen to muscles, cites the NIH. Chan School of Public Health notes.

How much iron a person needs depends on a host of factors, including age, sex, and whether you eat a plant-based diet, says the NIH. For women, heavy menstruation, being active, and pregnancy can all be factors that can cause someone to have low iron. The NIH recommends teen females ages 14 to 18 years, who eat meat, get 15 mg of iron a day.

Adult females aged 19 to 50 years should aim for 18 mg, and that amount drops after that. Females over age 50 need about 8 mg of iron daily, since they have typically started menopause and are no longer losing iron through menstruation.

Good sources of animal-based iron are lean meat, seafood, and poultry, but iron also naturally occurs in white beans, lentils, spinach, kidney beans, and peas, as well as nuts and some dried fruits, such as raisins. Why is magnesium important? Every organ in the body requires magnesium to function, according to MedlinePlus.

Everyone, but active women may need more. Magnesium may also help alleviate menstrual cramping , chronic diarrhea, gut inflammation, diabetes, and migraines. The NIH recommends females age 19 to 30 years should get mg of daily magnesium, but if they are breastfeeding, they should aim for mg, and mg if they are pregnant.

Those 31 years and older should get mg, or mg if they are pregnant. Lutein is part of a fat-soluble class of nutrients called carotenoids, pigments that gives dark green vegetables, orange and yellow fruits, and egg yolks their vibrant hues. According to Thomsen Ferreira, lutein supplements often come paired with zeaxanthin, which naturally occurs in the same foods as lutein and which makes the carotenoid more bioavailable.

Why is lutein important? Lutein is an antioxidant that concentrates in the eyes to help protect them against free radicals, molecules that can damage DNA, lipids, and proteins, and can cause age-related macular degeneration ARMD , a leading cause of blindness in older adults.

Everyone, but especially women with a family history of age-related macular degeneration.

There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, B 6 , B 12 , and folate. Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly.

By following the Dietary Guidelines , you will get enough of most of these vitamins from food. Like vitamins, minerals also help your body function.

Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities.

Others, such as calcium, magnesium, and potassium, are needed in larger amounts. As with vitamins, if you eat a varied diet , you will probably get enough of most minerals. It is usually better to get the nutrients you need from food, rather than a pill.

Most older adults can get all the nutrients they need from foods. Your doctor or dietitian may recommend a vitamin or dietary supplement. Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting.

If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you.

When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients.

Read the label to make sure the dose is not too large. Avoid supplements with megadoses. Your doctor or pharmacist can recommend brands that fit your needs. Sodium is another important mineral. Whenever you add salt to your food, you're adding sodium.

We all need some sodium, but too much over time can lead to high blood pressure , which can raise your risk of having a heart attack or stroke.

How much sodium is okay? People 51 and older should reduce their sodium intake to 2, mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating.

Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. If you make this change slowly, you will get used to the difference in taste. Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium.

Get your sauce and dressing on the side and use only as much as you need for taste. Explore details about the following vitamins and minerals and recommended amounts for older adults:. Even leading medical journals have caught on to their importance.

Studies have shown that supporting your diet with quality supplements can help you maintain optimal health and, among other things:. But, vitamins and minerals are only a small part of the supplement story.

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Summary Read the full fact sheet. On this page. About vitamins and minerals Types of vitamins and their functions Vitamin A Vitamin B Vitamin C Vitamin C deficiency and scurvy Vitamin D Vitamin E Vitamin K Types of minerals and their functions Calcium Iodine Iron Zinc Magnesium Potassium Sodium Vitamin and mineral deficiencies and supplements Where to get help.

About vitamins and minerals Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes. Vitamins and minerals can cause toxicity if consumed in large amounts.

Types of vitamins and their functions Vitamins and minerals are a form of nutrient called micronutrients that are needed in small amounts. Vitamin A Vitamin A is important because it: makes the immune system work effectively so it can fight disease and infections keeps our skin healthy supports reproduction and growth helps with vision.

Food sources of vitamin A There are different compounds with vitamin A activity in animal and plant foods. Plant sources include: orange and yellow fruit and vegetables — such as carrots, red capsicum, mangoes, sweet potatoes, apricots, pumpkin and cantaloupe leafy green vegetables — such as spinach, peas and broccoli.

Animal sources include: liver eggs some fortified milk and milk products with added vitamin A. Vitamin A deficiency risks Because of the various roles that vitamin A plays in the body, deficiency can have several health effects. These include: increased risk of infections night blindness and irreversible blindness xeropthalmia excessive keratin build-up of the skin.

Vitamin B B-group vitamins help our bodies use the energy-yielding nutrients such as carbohydrates, fat and protein for fuel. Vitamin C Dietary intake of vitamin C from food and drinks is essential, because the human body cannot make this vitamin from other compounds.

Vitamin C ascorbic acid is important for many metabolic processes, including: Collagen formation — collagen is used in different ways throughout the body. Its primary role is to strengthen the skin, blood vessels and bone. The body also relies on collagen to heal wounds.

Antioxidants are substances that destroy free radicals, and vitamin C is a powerful antioxidant. Iron absorption — the process of iron absorption is aided by vitamin C, particularly non-haem iron found in plant foods such as beans and lentils.

Infection fighting — the immune system , particularly cells called lymphocytes, requires vitamin C for proper functioning. Other roles — vitamin C is used to produce other important substances in the body such as brain chemicals neurotransmitters.

Dietary sources of vitamin C Adults need about 45mg of vitamin C per day and any excess amount above mg is excreted. These include: fruit — oranges, lemons, limes, grapefruits, blackcurrants, mangoes, kiwifruits, rock melon, tomatoes and strawberries vegetables — particularly green vegetables such as cabbage, capsicum, spinach, Brussels sprouts, lettuce and broccoli , cauliflower and potatoes.

Vitamin C deficiency and scurvy A severe lack of vitamin C can lead to scurvy. Factors or lifestyle issues that may increase your scurvy risk include: regularly eating unhealthy foods crash dieting — especially being on diets that exclude certain food groups being malnourished due to inadequate care very strict allergy diets having an eating disorder smoking — smokers need more vitamin C to cope with the extra stress on their body.

Scurvy symptoms The onset of symptoms of scurvy depends on how long it takes for the person to use up their limited stores of vitamin C. If you or someone you care for is at risk, please see your doctor.

Vitamin D Vitamin D is important for strong bones, muscles and overall health. The body can only absorb small amounts of Vitamin D. Sources include: fatty fish such as salmon eggs margarine and some milks have added vitamin D. Vitamin D deficiency It is important to achieve a good peak bone mass early in life.

Vitamin D deficiency can result in a decline in bone density in adult life, increasing the risk of: osteoporosis falls and bone fractures especially for older people rickets in young children — a preventable bone disease Treatment options include improved sunlight exposure, diet, exercise, vitamin and mineral supplements.

Vitamin E Vitamin E is an antioxidant that helps protect your body against damage from free radicals, such as exposure to cigarette smoke or radiation. It is also important for our: vision immune system skin.

Dietary sources of vitamin E Vitamin E is best obtained from a healthy diet that contains plenty of fresh minimally processed foods. Dietary sources include: meats e. liver egg yolks leafy green vegetables — spinach, broccoli nuts and seeds — such as almonds, sunflower seeds, peanuts and hazelnuts healthy oils — such as extra virgin, sunflower, soybean unprocessed cereals and wholegrains — such as wheat germ.

Vitamin E deficiency Deficiency is rare but can happen in people with diseases that cause fat malabsorption like cystic fibrosis. Vitamin K Vitamin K is important for: healthy bones blood clotting and wound healing newborn babies to prevent a serious bleeding condition called haemorrhagic disease of the newborn HDN.

Dietary sources of vitamin K We get vitamin K from food and the bacteria in our gastrointestinal tract. Food sources include: leafy green vegetables — spinach and kale fruits — such as avocado and kiwi fruit some vegetable oils — such as soybean oil. Vitamin K deficiency Vitamin K deficiency is unlikely except when fat is not absorbed properly or when certain medications are used.

Types of minerals and their functions There are hundreds of minerals — they are usually classified as either major or trace minerals. Some of the important minerals to keep us healthy are listed below.

Calcium Calcium is vital to keep our bones strong and healthy. Calcium helps: strengthen bones and teeth regulate muscle and heart function blood clotting transmission of nervous system messages enzyme function.

Food sources of calcium At different life stages, our calcium needs vary. Other sources of calcium include almonds, bok choy, kale, parsley, broccoli and watercress.

Iodine Iodine is essential to make thyroid hormones. Food sources of iodine We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as: dairy products seafood seaweed kelp eggs some vegetables. Iron Iron is an important mineral that is involved in various bodily functions, including the transport of oxygen in the blood the provision of energy to cells.

Food sources of iron Iron can be found in animal and plant foods including: red meat and offal fish poultry legumes eggs breakfast cereals with added iron. Iron deficiency Iron deficiency is common and can affect adults and children.

Zinc Zinc is an important mineral involved in various bodily functions — growth and development as well as immune function. Zinc also helps to produce the active form of vitamin A and transports it around the body.

Food sources of zinc Zinc is highest in protein-rich foods but may also be found in some plant foods. Dietary sources include: red meat shellfish poultry milk and cheese whole grains cereals with added zinc.

Magnesium Magnesium is important due to its many functions in the body — including maintaining bone health and using glucose for energy. Magnesium also supports immune function and helps regulate blood pressure and lung function.