How to get the basic amounts needed
Your health depends on what you eat. You need plenty of fresh fruit and vegetables daily. Additional nutrients are needed in today's world. Some vitamins simply cannot be found sufficiently in regular food, no matter how much you eat (e. g. vitamin E).
A basic supply of vitamins and minerals looks like this:
- one multi-vitamin every day
- a saturation amount of vitamin C (winds or loose stools)
- plus, according to age and health status, additional minerals und vitamins: zinc, selenium, magnesium, calcium, vitamin E and others
Here are good hints how to take vitamins.
What to look for when buying nutrients:
- no unwanted ingredients like flavour, colour, sweetener
- no package that contains gelatin (animal protein)
Here you find more help how to find a good product.
Nutritionists recommend these minimal daily intakes for healthy adults:- at least 10 g ascorbic acid (Vitamin C) in divided doses
- 20 000 IU Vitamin A (as carotene)
- 600 IU Vitamin E
- 500 mg Omega-3 fatty acids (e. g. from linseed oil)
- 300 mg Niacin (Vitamin B3)
- 1000 mg Calcium and 500 mg Magnesium (always taken together)
- enzymes to help digestion
- 2 rounded tablespoons of lecithin granules
- 3 multivitamin tablets, each containing
400 IU Vitamin D3,
25 mg Thiamine (Vitamin B1),
25 mg Riboflavine (Vitamin B2),
25 mg Pyridoxine (Vitamin B6),
400 mcg (µg) Folic acid,
25 mcg (µg) Methylcobalamine (Vitamin B12),
200 mcg (µg) Biotin,
25 mg Pantothenic acid,
70 mcg (µg) Iodine,
15 mg Zinc,
25 mcg (µg) Selenium,
4 mg Manganese,
25 mcg (µg) Chromium,
1 mg Copper,
5 mg Iron
Please read this important note on health subjects.