Key Nutrients and Supplements: Efficacy, Side Effects, Recommended Daily Intake

Nutritional supplements are products designed primarily to supplement nutrients that may be difficult to obtain through food or regular meals.

They are utilized for purposes such as replenishing essential nutrients in our bodies and enhancing immunity.

However, excessive intake of nutritional supplements can lead to side effects, so it's crucial for individuals to take the necessary supplements tailored to their specific needs.

1. Vitamins

• Vitamin A (Retinol)
  • Efficacy: Improves vision, maintains skin and mucous membranes, enhances immune function.
  • Side Effects: Symptoms of overdose, increased risk of birth defects.
  • Recommended Daily Intake: 900 μg for males, 700 μg for females.
• B Vitamin Group (B1, B2, B3, B5, B6, B7, B9, B12)
  • Efficacy: Energy production, improved brain function, blood pressure regulation, enhanced metabolism.
  • Side Effects: Nerve damage, digestive issues, allergic reactions with excessive intake.
  • Recommended Daily Intake: Varied, depending on gender and age.
• Vitamin C (Ascorbic Acid)
  • Efficacy: Antioxidant action, promotes iron absorption, strengthens the immune system.
  • Side Effects: Digestive discomfort, diarrhea, skin rash with excessive intake.
  • Recommended Daily Intake: 90mg for males, 75mg for females.
• Vitamin D (Cholecalciferol)
  • Efficacy: Facilitates calcium absorption, enhances bone health, boosts immune function.
  • Side Effects: Calcium toxicity, increased blood pressure with excessive intake.
  • Recommended Daily Intake: 600 IU or more.
• Vitamin E (Tocopherol)
  • Efficacy: Antioxidant action, cellular protection, maintains skin health.
  • Side Effects: Risk of bleeding with excessive intake, digestive discomfort.
  • Recommended Daily Intake: 15mg for both males and females.
• Vitamin K (Phylloquinone)
  • Efficacy: Promotes blood clotting, enhances bone health.
  • Side Effects: Increased blood pressure, blood clotting with excessive intake.
  • Recommended Daily Intake: 120 μg for males, 90 μg for females.

2. Minerals

• Calcium
  • Efficacy: Maintains bone and teeth health, supports muscle function.
  • Side Effects: Stone formation, digestive issues with excessive intake.
  • Recommended Daily Intake: 1000mg or more.
• Iron
  • Efficacy: Red blood cell production, prevention of anemia.
  • Side Effects: Digestive discomfort, vomiting, constipation with excessive intake.
  • Recommended Daily Intake: 8mg for males, 18mg for females.
• Magnesium
  • Efficacy: Energy production, muscle function, bone health.
  • Side Effects: Diarrhea, vomiting, kidney damage with excessive intake.
  • Recommended Daily Intake: 400mg for males, 310mg for females.
• Potassium
  • Efficacy: Blood pressure regulation, supports nerve and muscle function.
  • Side Effects: Cardiac issues, increased blood pressure with excessive intake.
  • Recommended Daily Intake: 4700mg or more.
• Zinc
  • Efficacy: Boosts immunity, supports cell division, maintains skin health.
  • Side Effects: Reduced appetite, vomiting with excessive intake.
  • Recommended Daily Intake: 11mg for males, 8mg for females.

3. Other Nutrients and Supplements

• Omega-3 Fatty Acids
  • Efficacy: Improves cardiovascular health, reduces inflammation, enhances brain function.
  • Side Effects: Increased risk of bleeding with excessive intake.
  • Recommended Daily Intake: EPA and DHA each 250–500mg.
• Probiotics
  • Efficacy: Improves digestion, boosts immunity, maintains gastrointestinal health.
  • Side Effects: Abdominal pain, potential for diarrhea.
  • Recommended Daily Intake: Varied, depending on the product.

 

Thank you :)