Vitamins and minerals supplements are of paramount importance to keep the body in the pink. Nowadays, it is not possible to take balance diet always because of the hectic schedule of life. But, without the sufficient quantity of vitamins and minerals, body can hardly stay fit for longer period of time. A deficit in any specific group of vitamins and minerals is bound to produce negative and at times lasting harmful effects on the health.

Here is some useful pieces of information as to how much of the several vitamins and minerals one has to take daily and what deficiencies in these vitamins and minerals can harm the health of the bodies.

Folate (Folic Acid)

It is required for adults to take 200 micrograms of folic acid daily. A deficiency can cause megaloblastic anaemia and Spinabifida.

A (Retinol and Caotenes)

Those who are between 19 and 50 years are required to take approx 600 micrograms of A every day. An insufficiency of A can damage one’s vision, or night blindness, and also impair one’s immune system.

Iron

One is recommended to take 14.8 micrograms of iron per day. Insufficiency of iron can cause anaemia. Women are mainly vulnerable to this because of childbirth and menstruation.


Calcium

The recommended dose of calcium is 700 micrograms per day. Deficiency in calcium can cause osteoporosis or decalcified bones.

B12

Those who are between 19 and 50 years are required to take 1.5 micrograms. Basically, those who are vegetarian suffer from the deficiencies of B1. This is because of this fact that B12 is not available in vegetables. Deficiencies in B12 can cause megaloblastic anaemia and nerve damage.


Vitamin D

For the adults who are over 50 years, the recommended intake of Vitamin D is 10 micrograms every day. Generally, most of the people get vitamin D from the exposure to the sun. But as they grow old, they come out very less and thus they suffer from its deficiency. Deficiency in vitamin can cause muscle weakness, pain and osteomalacia.

Vitamin C

The recommended intake of Vitamin C is around 40 micrograms every day for adults. The deficiency in vitamin c can cause scurvy.

Zinc

Those adults who are between the age of 19 and 50 are recommended to take 7 micrograms every day. Generally, the deficiencies of Zinc are not common. But the deficiencies can cause slow healing processes.
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