The amount of vitamins and minerals humans need per day varies based on age, sex and type of nutrient, according to WebMD. Vitamins and minerals are measured by the recommended daily allowance, or RDA, and the upper tolerable limit, or UL. The RDA is what humans should optimally eat every day, while the UL is what can be consumed daily without health risks.Continue Reading
The RDA varies based on each nutrient. WebMD explains that adults need 1,000 milligrams per day of calcium with an upper limit of 2,500 milligrams per day. Humans normally need 400 micrograms of folic acid per day. Men should have 8 milligrams of iron per day, but women need 18 milligrams of the mineral. Humans should consume somewhere around 1,500 milligrams of sodium per day, with an upper limit of 2,300 milligrams.
Vitamins are sometimes measured in international units, or IU. WebMD states that men should consume 3,000 IU of vitamin A daily, whereas women need 2,310 IU. Men should get 90 milligrams of vitamin C, and women need 75 milligrams per day.
ConsumerLab.com reveals that humans need 120 micrograms of vitamin K daily. They should get around 600 IU of vitamin D every day. Some upper limits of vitamins and minerals are established for taking supplements or getting these nutrients synthetically. Other nutrients have no upper limits when they are consumed naturally in foods.Learn more about Nutritional Amounts & Limits
The recommended amount of potassium a person needs is 4,700 milligrams per day for people over age 18, according to WebMD. Other factors, such age or breastfeeding, may increase or decrease the daily amount needed.Full Answer >
Sunlight represents the best source of vitamin D because human skin converts sunlight into the nutrient, according to WebMD. However, people at risk for skin cancer may need to avoid sunlight. Fortified foods in the American diet, such as dairy, cereal and yogurt, also contain vitamin D. Patients can take supplements to ensure they get enough vitamin D in their diet as well.Full Answer >
The recommended dietary allowance (RDA) of magnesium a person should take depends on factors like sex and age; for example,Â adult males over 30 need about 420 milligrams per day, while adult females over 30 require about 320 milligrams of this mineral per day. However, young children and teenagers require different amounts of magnesium.Full Answer >
Six essential nutrients are carbohydrates, protein, fat, vitamins, minerals and water. Essential nutrients are those that the body cannot create on its own and must come from a person's diet.Full Answer >