Vitamins & Minerals - Petaluma People Services Center
Vitamins & MineralsVitamins help your body grow and work the way it should.There are 13 vitamins—vitamin C, A, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).Minerals help ensure that your body functions correctly. Common minerals include Calcium, Magnesium and Potassium CalciumCalcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness.The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part.Healthy adults between the ages of 19 and 50 should aim for 1000 milligrams (mg) calcium per day.Older adults (especially women after menopause) need more calcium, because bones lose calcium as we age. After age 50, healthy adults should get 1,200 mg calcium per day.Vitamin DVitamin D insufficiency affects almost 50% of the population worldwide. An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiencyThe major source of vitamin D for children and adults is exposure to natural sunlightShould be taken with calcium to help make your bones and teeth strong. Vitamin D helps your body fight germs and keep your muscles and nerves working.If you don’t have enough vitamin D, it can increase your risk of bone fractures, osteoporosis, or muscle weakness. Recommended intake:Age 50-70 – minimum 600 IU up to 4000 IU Age 70 & older: minimum 800 IU up to 4000 IUSources include: fatty fish, (ie. Salmon) fish-liver oils, fortified milk and milk products and fortified cereals or foods (ie. Orange juice) Vitamin B12Vitamin B12 helps make DNA and healthy blood cells. Vitamin B12 helps to keep your nerves and brain healthy. Symptoms of a deficiency include tingling and numbness in fingers and toes, or tiredness or confusion.Daily requirements: Men and women (19 years and older): 2.4 mcg/dayFood sources include: Chicken, Beef, Fish, Dairy foods, Eggs and Fortified foods, like cereal, non-dairy milks, and soy productsAs you age, your body may absorb less vitamin B12 and you may need dietary supplements.RecommendationsThe best way to get the nutrients we need is through food.A mix of the necessary vitamins, minerals and other nutrients can be consumed by eating a balanced diet of fruits, vegetables and whole grains If you are not getting adequate sun exposure you may benefit from a Vitamin D supplementDiscuss any needs for additional supplements with a pharmacist, dietitian or your provider ................
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