Food Sources for Vitamins and Minerals

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Easy vitamins and minerals

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You stroll down the pharmacy aisles on what seems like a simple mission: Many of effexor xr and excessive drinking terms you see on labels or supplement web sites can help you understand how much easy vitamins and minerals the vitamin or mineral you should take. For example, here are some guidelines set up by the Institute of Medicine:.

The UL Tolerable Upper Intake Level is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. That number is the amount of a vitamin or nutrient that you should get for top health from a diet of 2, calories a day. Although the details may be different, remember that the RDA and DV are both set up to help you get the nutrients you need to prevent disease and avoid problems caused by lack of nutrition, easy vitamins and minerals.

One way is to look for the UL tolerable upper intake level of a nutrient. For instance, the average person can take more than 50 times the RDA of vitamin B6 without reaching the upper limit.

But some people develop symptoms of nerve pain with these higher levels of B6. So you should always be cautious. Here are some things to keep in mind:. Some supplements are riskier than others, easy vitamins and minerals. With some vitamins and minerals, the upper limit is pretty close to the RDA. Easy vitamins and minerals example, a man who takes just over three times the RDA of vitamin A would get more than the upper limit, easy vitamins and minerals.

High doses of vitamin A -- and other fat-soluble vitamins like E and K -- can build up in the body and become toxic.

Other risky supplements include the minerals iron and selenium. Supplements are designed to be additions to your diet. Popping pills is not the answer to good health. Experts say you should eat a well- balanced diet and take supplements to fill in any nutritional gaps. Some people take a multivitamin with minerals for nutritional insurance. The UL is often the limit for all sources of a nutrient. It can include the amount you get from both food and supplements. The government has only set levels for a fraction of the vitamins and supplements available.

Many nutrients, easy vitamins and minerals, in too high a dose, can be dangerous. To be on the safe side, steer clear of the UL for any nutrient. And if you have a health condition, check with your doctor before you take supplements. He can tell you if they have side effects or interfere with other medicines you use. The Institute of Medicine has determined upper limits for 24 nutrients. This table is for adults ages 19 or older.

This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources.

Vitamins and Supplements Reference. Continued For instance, the average person can take more than 50 times the RDA of birth control pill and laxatives B6 without reaching the upper limit. Here are some things to keep in mind: There is no upper limit for folic acid from natural sources. This applies only to magnesium in supplements or fortified foods.

There is no upper limit for magnesium in food and water. Up to age There is no upper limit for vitamin E from natural sources. Choline Vitamin B complex.


Easy vitamins and minerals