Vitamins, minerals and trace elements: daily requirement

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1. vitamins, minerals and trace elements: daily requirements

The following list includes all relevant vitamins, minerals and trace elements:

Click on the respective link to go directly to the technical article.

Vitamins:

Vitamin D3: The German Society for Nutrition (DGE) recommends a daily intake of about 20 micrograms for adults.

Biotin: The German Society for Nutrition (DGE) recommends a daily intake of approx. 30-60 µg biotin for adults.

Vitamin K2: The German Society for Nutrition (DGE) recommends a daily intake of approx. 60-80 µg for adolescents aged 15 years and older and adults. In general, children should achieve a daily intake of approx. 20-50 µg.

Vitamin B complex: The German Society for Nutrition (DGE) recommends a daily intake of approx. 3-4 µg vitamin B complex.

Vitamin A: According to the recommendations of the German Nutrition Society (DGE), women should take in approx. 0.8 mg (2.6 i.U.) and men 1.0 mg (3.3 i.U.) of vitamin A per day.

Vitamin C: The recommended daily intake of vitamin C for an adult is about 110 mg.

Vitamin B12: The German Society for Nutrition (DGE) recommends a daily intake of approx. 3-4 µg of vitamin B12.

Folic acid: The German Society for Nutrition (DGE) recommends a daily intake of approx. 300 micrograms, for pregnant women 550 micrograms of folic acid.

Vitamin B6: According to the German Society for Nutrition (DGE), the recommended daily intake of vitamin B6 for an adult is about 1.6 milligrams. Women need about 1.4 milligrams of vitamin B6 daily.

Niacin: The correct dosage of niacin varies from person to person. Recommended intake for women is 10-13 mg of niacin per day. Men, on the other hand, should achieve a daily intake of about 14-17 mg niacin.

Vitamin B5: According to the German Society for Nutrition (DGE), the recommended daily amount of vitamin B5 for an adult is 6 mg.


Minerals and trace elements:

Magnesium: According to the recommendations of the German Society for Nutrition (DGE), adults should consume about 300-400 mg of magnesium per day.

iron: According to the recommendation of the German Society for Nutrition (DGE), adults should consume approx. 10-15 mg iron per day.

Iodine: According to the German Society for Nutrition (DGE), the recommended daily amount of iodine for an adult is 180 µg.

selenium: According to the German Society for Nutrition (DGE), an adult man should consume 70 micrograms of selenium per day. For women it is 60 micrograms.

Zinc: Men should take in about 10 milligrams of zinc daily. Women, however, only need 7 milligrams of the trace element.

MSM: According to the recommendation of the German Society for Nutrition (DGE), adults should take in about 2400 MSM per day.

Calcium: The daily requirement of calcium depends on age and sex. The German Society for Nutrition (DGE) recommends that adults consume about 900-1000 mg of calcium per day.

Potassium: The German Society for Nutrition (DGE) recommends that an adult should consume about 4000 milligrams of potassium daily.

2 What are vitamins?

Vitamins are strictly speaking organic molecules. They are formed by plants and bacteria. The human organism needs vitamins to maintain vital functions. This includes, for example, the maintenance of a healthy immune system. The human body cannot produce most of the vitamins itself, they must be taken in daily through a healthy and balanced diet. If the organism lacks vitamins, various deficiency symptoms can occur. These are, for example, muscle aches and fatigue.

3 What are minerals?

Minerals are inorganic food components. They are responsible for different functions in the human organism. Through a healthy and balanced diet they should be taken in daily. The human body needs For example, they are important for maintaining a normal metabolism and normal functioning of muscles and nerves. Minerals are divided into two categories. On the one hand there are trace elements, on the other hand there are quantity elements. Trace elements are present in the body in low concentrations, while bulk elements are present in the organism in quantities of more than 50 mg. A sufficient supply of minerals can be achieved by sporting activities and a balanced and healthy nutrition can be achieved.

4. what are trace elements?

Trace elements are inorganic nutrients. The human organism needs them only in small amounts. Trace elements belong to the group of minerals. In contrast to bulk elements, the body only needs trace elements in quantities of less than 50 mg.

Important trace elements are above all:

5. conclusion: vitamins, minerals and trace elements: daily requirement

Vitamins, minerals and trace elements are essential for the human organism. A healthy and balanced diet can usually cover the daily requirement well. Besides fruit and vegetables, one should always pay attention to healthy carbohydrates and fats. The daily requirement of vitamins, minerals and trace elements varies greatly. Factors such as weight, height and sex should also always be taken into account. The same applies to special life circumstances such as pregnancy or breastfeeding.


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