Web page final reviewed: 03 August 2020
Subsequent evaluation due: 03 August 2023
Contents
Beta-carotene
Beta-carotene offers yellow and orange fruit and greens their color. It is changed into vitamin A within the physique, so it can carry out the identical jobs within the physique as vitamin A.
Good sources of beta-carotene
The primary sources of beta-carotene are:
How a lot beta-carotene do I want?
You need to have the ability to get the quantity of beta-carotene you want out of your day by day food plan.
What occurs if I take an excessive amount of beta-carotene?
There is not any proof the beta-carotene we get from meals is dangerous.
However beta-carotene dietary supplements have been discovered to extend the chance of lung most cancers in individuals who smoke or have been closely uncovered to asbestos at work.
What does the Division of Well being and Social Care advise?
You need to have the ability to get the quantity of beta-carotene you want by consuming a assorted and balanced food plan.
If you happen to resolve to take beta-carotene dietary supplements, it is necessary to not take an excessive amount of as this may very well be dangerous.
Don’t take greater than 7mg of beta-carotene dietary supplements a day until suggested to by a physician.
Individuals who smoke or who’ve been uncovered to asbestos are suggested to not take any beta-carotene dietary supplements.
Chromium
Good sources of chromium embrace:
How a lot chromium do I want?
Round 25 micrograms of chromium a day must be sufficient for adults. A microgram is 1,000 occasions smaller than a milligram (mg).
The phrase microgram is typically written with the Greek image μ adopted by the letter g (μg).
You need to have the ability to get all of the chromium you want by consuming a assorted and balanced food plan.
What occurs if I take an excessive amount of chromium?
There’s not sufficient proof to know what the results is likely to be of taking excessive doses of chromium every day.
What does the Division of Well being and Social Care advise?
You need to have the ability to get all of the chromium you want by consuming a assorted and balanced food plan.
If you happen to take chromium dietary supplements, don’t take an excessive amount of as this is likely to be dangerous.
Having 10mg or much less a day of chromium from meals and dietary supplements is unlikely to trigger any hurt.
Copper
Copper helps:
It is also considered necessary for toddler progress, mind growth, the immune system and powerful bones.
Good sources of copper
Good sources of copper embrace:
How a lot copper do I want?
Adults aged 19 to 64 want 1.2mg of copper a day.
You need to have the ability to get all of the copper you want out of your day by day food plan.
What occurs if I take an excessive amount of copper?
Taking excessive doses of copper may trigger:
What does the Division of Well being and Social Care advise?
You need to have the ability to get all of the copper you want by consuming a assorted and balanced food plan.
If you happen to take copper dietary supplements, don’t take an excessive amount of as this may very well be dangerous.
Having 10mg or much less a day of copper dietary supplements is unlikely to trigger any hurt.
Magnesium – “magnesium rda”
Magnesium is a mineral that helps:
Good sources of magnesium
Magnesium is present in all kinds of meals, together with:
How a lot magnesium do I want?
The quantity of magnesium you want is:
What occurs if I take an excessive amount of magnesium?
Taking excessive doses of magnesium (greater than 400mg) for a short while may cause diarrhoea.
There’s not sufficient proof to say what the results is likely to be of taking excessive doses of magnesium for a very long time.
What does the Division of Well being and Social Care advise?
You need to have the ability to get all of the magnesium you want by consuming a assorted and balanced food plan.
If you happen to take magnesium dietary supplements, don’t take an excessive amount of as this may very well be dangerous.
Having 400mg or much less a day of magnesium from dietary supplements is unlikely to trigger any hurt.
Manganese
Manganese helps make and activate a number of the enzymes within the physique. Enzymes are proteins that assist the physique perform chemical reactions, comparable to breaking down meals.
Good sources of manganese
Manganese is present in a wide range of meals, together with:
How a lot manganese do I want?
You need to have the ability to get all of the manganese you want out of your day by day food plan.
What occurs if I take an excessive amount of manganese?
Taking excessive doses of manganese for lengthy durations of time may trigger muscle ache, nerve harm and different signs, comparable to fatigue and melancholy.
What does the Division of Well being and Social Care advise?
You need to have the ability to get all of the manganese you want by consuming a assorted and balanced food plan.
If you happen to take manganese dietary supplements, don’t take an excessive amount of as this may very well be dangerous.
For most individuals, taking 4mg or much less of manganese dietary supplements a day is unlikely to trigger any hurt.
For older folks, who could also be extra delicate to manganese, taking 0.5mg or much less of manganese dietary supplements a day is unlikely to trigger any hurt.
Molybdenum
Molybdenum helps make and activate a number of the proteins concerned in chemical reactions (enzymes) that assist with repairing and making genetic materials.
Good sources of molybdenum
Molybdenum is present in all kinds of meals. Meals that develop above floor are usually greater in molybdenum than meals that develop under the bottom, comparable to potatoes or carrots.
How a lot molybdenum do I want?
You need to have the ability to get all of the molybdenum you want out of your day by day food plan.
What occurs if I take an excessive amount of molybdenum?
There’s some proof to recommend taking molybdenum dietary supplements may trigger joint ache.
What does the Division of Well being and Social Care advise?
You need to have the ability to get all of the molybdenum you want by consuming a assorted and balanced food plan. The molybdenum we get from meals is just not more likely to be dangerous.