Health Supplements by the Numbers


Is it enough that you have health supplements? The answer is no. It’s also essential that you know the dosage of the vitamins and minerals you are taking. Too much, as you know, will always be a bad thing. Today you will learn just how much your body requires based on your age and gender.


Before we go into figures, let us define first certain terms. First we have RDA, or recommended dietary allowance. This refers to the average intake level to meet the requirements of almost 98 percent of healthy people all over the world. Adequate intake, on the other hand, is used when the RDA cannot be determined. It is an assumption based on scientific evidence as to how much the body needs. Lastly, you have UL, or tolerable upper intake level. You can never go beyond your UL, or you may suffer from adverse consequences.

Here are some of the common vitamins and minerals seen in health supplements:


Calcium is required to promote better bone growth and health. As the baby grows, the required calcium intake also increases. For example, by the time that he or she reaches 13 years old, his or her calcium requirement will be 1,300 mg. It will start to go down a little bit by the time that he or she reaches the age 50 and above. Lactating and pregnant mothers require a different calcium requirement than other gender their age.


This is one of the B-vitamins. It plays a huge role in the body since it is responsible for the production and division of new cells in the body. It can also help create RNA and DNA, which are the building blocks of body cells. It will also shield the DNA from mutation, which will then lead to the production of cancer cells. When you have enough folate in the body, you can prevent yourself from suffering anemia.

Both men and women require 400 ug of folic acid (synthetic form of folate) to function properly. Pregnant mothers require more, since folate is highly needed for the formation of the basic functions of the baby. You may also have to increase your folate when you suffer from malabsorption, kidney infection, and liver disease.


The body is highly enriched with iron. Almost two-thirds are found in the blood in the form of haemoglobin, a protein. It helps the blood in distributing oxygen to different parts of the body. A deficiency in iron can mean anemia or enzyme malfunction.

Babies don’t need too much iron once they are born. In fact, they have enough supply to last for six months. That’s why the iron guidelines for both males and females start at 7 months old. The amount of iron needed will also differ between genders. From 14 to 50 years, women would need more iron than men.

Get a list of the dietary requirements online. You can also ask for the list from your physician, especially if you are significantly deficient of a particular vitamin or mineral.