Daily mail vitamin guide

The Daily Mail Vitamin Guide! Here's a summary of the essential vitamins and nutrients, along with their benefits and recommended daily intake:

Vitamin A

• Benefits: Healthy vision, immune function, skin health
• Recommended daily intake: 700-900 μg (micrograms) for adults

Vitamin D

• Benefits: Bone health, immune function, mood regulation
• Recommended daily intake: 600-800 IU (International Units) for adults

Vitamin E

• Benefits: Antioxidant properties, protects cells from damage
• Recommended daily intake: 15-20 mg (milligrams) for adults

Vitamin K

• Benefits: Blood clotting, bone health
• Recommended daily intake: 90 μg for adults

Vitamin C

• Benefits: Immune function, collagen production, antioxidant properties
• Recommended daily intake: 60-90 mg for adults

Thiamin (Vitamin B1)

• Benefits: Energy production, nerve function
• Recommended daily intake: 1.2-1.4 mg for adults

Riboflavin (Vitamin B2)

• Benefits: Energy production, vision health
• Recommended daily intake: 1.3-1.7 mg for adults

Niacin (Vitamin B3)

• Benefits: Energy production, skin health
• Recommended daily intake: 14-16 mg for adults

Pantothenic acid (Vitamin B5)

• Benefits: Energy production, hormone production
• Recommended daily intake: 5-7 mg for adults

Vitamin B6

• Benefits: Energy production, nerve function, immune function
• Recommended daily intake: 1.3-1.7 mg for adults

Biotin

• Benefits: Energy production, nerve function, skin health
• Recommended daily intake: 30-100 μg for adults

Folate (Vitamin B9)

• Benefits: Energy production, fetal development during pregnancy
• Recommended daily intake: 400-500 μg for adults

Vitamin B12

• Benefits: Energy production, nerve function, red blood cell formation
• Recommended daily intake: 2.4-2.6 μg for adults

Omega-3 fatty acids

• Benefits: Heart health, brain function, joint health
• Recommended daily intake: 250-500 mg combined EPA and DHA for adults

Calcium

• Benefits: Bone health, muscle function
• Recommended daily intake: 1,000-1,200 mg for adults

Iron

• Benefits: Red blood cell production, oxygen transport
• Recommended daily intake: 8-18 mg for adults

Zinc

• Benefits: Immune function, wound healing, protein synthesis
• Recommended daily intake: 11-12 mg for adults

Magnesium

• Benefits: Muscle function, nerve function, bone health
• Recommended daily intake: 400-420 mg for adults

Potassium

• Benefits: Blood pressure regulation, heart health
• Recommended daily intake: 4,700 mg for adults

Selenium

• Benefits: Antioxidant properties, immune function
• Recommended daily intake: 55 μg for adults

Remember to consult with a healthcare professional or registered dietitian for personalized nutrition advice.