exercise-faithfully take multi vitamins to balance our body's
daily dietary needs of minerals and nutrients. Strangely enough,
many could not recite what minerals and vitamins are in them,
these percentages, or the individual nutrient's purpose, if
asked. Here is a quick reference guide that lists the essential
vitamins and minerals you should have in a basic multi vitamin,
and the mineral/vitamin amounts that your multi vitamin should
offer (based on an already healthy diet and fitness lifestyle).
Micronutrients:
· Vitamin A: 5000 IU. Vitamin A maintains normal cell
reproduction, eye/vision health, embryonic development, and aids
in normal reproductive functions.
· Vitamin B Complex (
o thiamine: 1.5mg. aids in protein, fat, and carb process into
energy;
o riboflavin: 1.7mg. helps your body process amino acids, fats,
and also converts carbs into fuel;
o niacin: 20mg. aids in the releasing of energy from carbs into
fat;
o vitamin b6: 10mg. main vitamin responsible for processing
amino acids as well as neurotransmitters that allow for
feel-good hormones: serotonin, melatonin, and dopamine;
o vitamin b12: 50mcg. maintains normal cell activity, dna
production, controls homocysteine levels, and improves SAMe
function (substance that boosts dopamine levels in the body);
o folate: 400mcg. responsible for cell growth and
multiplication, healthy dna formation, and protein synthesis;
o pantothenic acid: 10mg. responsible for the body's
cholesterol synthesis, proper adrenal glands activity, and
creates the neurotransmitter acetylcholine (maintains central
and peripheral nervous system health);
o biotin: 300mcg. aids in the metabolism of carbs, proteins,
and fats.
· Vitamin C: 100-200mg. Responsible for antioxidant functions,
collagen production, maintaining a healthy heart, improving eye
sight, preventing lead retention in the body, maximizing blood
cell health, and the protection/function
immune system.
· Vitamin D: 400 IU. Responsible in calcium absorption and for
storage to properly regulate the calcium levels in your
bones/teeth, regulates insulin levels, and blood cell formation.
· Vitamin E: 100-400 IU. Aids in cell membrane
protection/regulati
general bodily inflammation relief.
· Vitamin K: 80mcg. Vitamin K helps distribute calcium in the
body to ensure proper bone growth and blood clotting functions.
Minerals:
· Calcium: 800-1,000mg. Calcium is responsible for bone/teeth
formation, strength, and health; normal blood clotting
functions; muscle contraction; and general neurotransmitter
health.
· Magnesium: 250-400mg. Magnesium is responsible for producing
ATP (used for bodily energy), helps in the formation of new
cells, regulates the use of insulin, and provides help in bone
growth and blood clotting.
· Zinc: 15-25mg. Zinc's purpose is to synthesize proteins, heal
wounds/infections, aid in cell reproduction/
immunity from free radicals, and enhance eyesight/vision.
· Iodine: 150mcg. Iodine is responsible for the formation and
regulation of thyroid hormones, which in turn are responsible
for normal metabolic cell function.
· Selenium: 100-200mcg. Selenium aids in thyroid hormone
function, overall immune health, and cancer prevention.
· Copper: 1-3mg. Copper helps the body absorb/use iron,
manufacture collagen, and synthesize/regulate ATP (used for
bodily energy).
· Manganese: 2-5mg. Manganese aids in the maintenance of
healthy bones/skin, glucose regulation, and cartilage formation.
· Chromium: 120-200mcg. Chromium aids the body in regulating
normal blood sugar levels.
· Molybdenum: 75mcg. Molybdenum provides proper enzyme health
for the purpose of metabolizing iron effectively.
· Iron (multi vitamins come with/without iron depending on your
body's needs. As always consult your physician before adding to
your diet): 18 mg. Iron is responsible for creating ATP (used
for bodily energy) and regulating the oxygen levels in your
blood.
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