How Much and Which Vitamin Should We Take Daily?

How much and which vitamin we need to take daily depends on the person's age, gender, health problems, sports, and lifestyle. Taking a balanced vitamin is essential for a healthy diet.

The symbols indicating vitamin amounts and their explanations are as follows.

Mg is short for milligram and is defined as one-thousandth of a gram. For example, 100 mg of vitamin C is equal to 0.1 grams of vitamin C.

IU is the abbreviation for International Unit. For example, 400 IU of vitamin D is equivalent to 10 micrograms (mcg) of vitamin D.

Mcg is short for microgram. For example, 1 microgram (mcg) of vitamin is equal to 0.000001 grams of vitamin.

The vitamins that the body needs most in adults are vitamin D, vitamin A, vitamin E, vitamin K, vitamin C and vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6, vitamin B12, folic acid.

Although the amount of vitamin we need to take daily varies according to the features mentioned above, the average daily vitamin and sources that adults need to take are as follows.

Vitamin D 800-4000 IU daily: Important for bone health. Supports the immune system and improves muscle function. Has positive effects on heart and mental health. Found in oily fish, liver, egg yolk, sunlight and limited dairy products. A study by Creighton University showed that adequate vitamin D levels reduce the risk of cancer. Vitamin D is a fat-soluble vitamin. Since it is stored in the body, it should be used with caution.

Vitamin A 700-900 mcg daily: Effective on eye and skin health. Provides cellular growth and renewal. Necessary for reproductive health and fetal development. May provide protection against some chronic diseases due to its antioxidant properties. Vitamin A is found in animal sources such as liver (beef, lamb, chicken), fish oil, egg yolk, full-fat dairy products; and in plant sources such as carrots, sweet potatoes, spinach, cabbage, dark green vegetables, melons, apricots, and orange and yellow fruits, and red peppers. Vitamin A is a fat-soluble vitamin and is stored in the body.

Vitamin C 75-90 mg daily: Strengthens the immune system, supports heart health, improves skin health, increases iron absorption, has antioxidant properties, plays an important role in collagen production. Found in fresh vegetables and fruits, citrus fruits, red and green peppers, tomatoes, cauliflower, kiwi, pineapple, mango, broccoli, brussel sprouts. Vitamin C is not stored in the body.

Vitamin E 15 mg (22.4 IU) per day: It has antioxidant properties. It is effective in skin, eye and heart health. It increases body resistance against infections. Fish, grains, seeds, avocado, green leafy vegetables, vegetable oils, almonds, walnuts, sunflower seeds, hazelnuts are rich sources of vitamin E.

Vitamin K 90-120 mcg daily: Important for blood clotting. Helps maintain bone and vascular health. Found in green leafy vegetables, broccoli, cabbage, green beans, cauliflower and fermented foods.

Vitamin B1 1.1-1.2 mg daily / Vitamin B2 1.1-1.3 mg / Vitamin B3 14-16 mg / Vitamin B6 1.3-1.7 mg / Vitamin B12 2.4 mcg: Vitamin B complexes have important functions such as energy production, brain functions, cellular metabolism, muscle functions, and nervous system health. They are found in whole grains, legumes, dairy products, eggs, green leafy vegetables, bananas, fish, chicken, and peanuts. B vitamins are water-soluble vitamins. They are not stored in the body.

Folic acid 400 mcg daily: Has an important function in DNA synthesis and cell division. Found in green leafy vegetables, legumes, fruits, grains, nuts and seeds, offal, asparagus and eggs.

We hope you can find your own balance in every aspect of life, such as nutrition and vitamin intake…