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Overview
Vitamins and minerals are
inorganic substances that the body cannot make, but which it needs in
small amounts. (The exception is Vitamin D, which can be made from sunlight).
Vitamins often work together with minerals. Both are essential for various
functions such as the formation of bones and teeth and essential constituents
of body fluids and tissues, components of enzyme system and nerve function.
Some minerals are needed in larger amounts than others, e.g. calcium,
phosphorus, magnesium, sodium, potassium and chlorine. Others are required
in smaller quantities and are called trace minerals, e.g. iron, zinc,
iodine, fluoride, selenium and copper. Despite being required in smaller
amounts, trace minerals are no less important than other minerals.
Eating a varied diet will ensure an adequate supply of most vitamins
and minerals for healthy adults. Supplements might be advisable in certain
cases. Consult your doctor if necessary.
Viitamin and mineral consumption
Most adults get more than enough vitamins and minerals but the excess
is not thought to be harmful. Consult your doctor if you are worried
about amounts.
For example, the average daily intake of Vitamin C is 74.6 mg for men,
73.1 mg for women. The recommended daily intake (RDI) is only 40 mg.
The daily intake of Vitamin B1 is around 2 mg for men, 1.6 mg for women,
about twice the RDI.
For calcium the average for men is 940 mg per day and 730 mg for women,
compared with an RDI of 700 mg.
However, daily intake of iron is 14 mg per day for men and 12.3 mg for
women. The RDI is 8.7 mg and 14.8 mg respectively.
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