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Overview
Vitamin A
Vitamin A, often known as retinol, has a number of necessary features.
These embrace:
Good sources of vitamin A
Good sources of vitamin A embrace:
You will get vitamin A by together with good sources of beta-carotene in your weight loss plan, because the physique can change this into vitamin A.
The principle meals sources of beta-carotene are:
How a lot vitamin A do I want?
The quantity of vitamin A adults aged 19 to 64 want is:
It is best to be capable to get all of the vitamin A you want out of your weight loss plan.
Any vitamin A your physique would not want instantly is saved for future use. This implies you do not want it day by day.
See the complete authorities dietary suggestions (PDF, 148kb) for ranges for kids and older adults.
What occurs if I take an excessive amount of vitamin A?
Based on some analysis, having greater than a median of 1.5mg a day of vitamin A over a few years could have an effect on your bones, making them extra prone to fracture if you’re older.
That is significantly necessary for older individuals, particularly girls, who’re already prone to osteoporosis, a situation that weakens bones.
In the event you eat liver or liver pâté greater than as soon as per week, you could also be getting an excessive amount of vitamin A.
Many multivitamins include vitamin A. Different dietary supplements, similar to fish liver oil, are additionally excessive in vitamin A.
In the event you take dietary supplements containing vitamin A, be certain that your each day consumption from meals and dietary supplements would not exceed 1.5mg.
In the event you eat liver each week, do not take dietary supplements that include vitamin A.
If you are pregnant
Having massive quantities of vitamin A can hurt your unborn child. So in case you’re pregnant or fascinated by having a child, do not eat liver or liver merchandise, similar to pâté, as a result of these are very excessive in vitamin A.
Additionally keep away from taking dietary supplements that include vitamin A. Converse to your GP or midwife if you want extra info.
What does the Division of Well being and Social Care advise?
It is best to be capable to get all of the vitamin A you want by consuming a assorted and balanced weight loss plan.
In the event you take a complement that incorporates vitamin A, do not take an excessive amount of as a result of this may very well be dangerous.
Liver is a really wealthy supply of vitamin A. Do not eat liver or liver merchandise, similar to pâté, greater than as soon as per week.
You must also concentrate on how a lot vitamin A there is in any dietary supplements you’re taking.
In the event you’re pregnant or considering of getting a child:
Girls who’ve been by way of the menopause and older males, who’re extra prone to osteoporosis, ought to keep away from having greater than 1.5mg of vitamin A a day from meals and dietary supplements.
This implies:
Having a median of 1.5mg a day or much less of vitamin A from weight loss plan and dietary supplements mixed is unlikely to trigger any hurt.
B nutritional vitamins and folic acid
There are numerous various kinds of vitamin B.
This part has info on:
Thiamin (vitamin B1)
Thiamin, often known as vitamin B1, helps:
break down and launch vitality from meals
maintain the nervous system wholesome
Good sources of thiamin
Thiamin is discovered in lots of sorts of meals.
Good sources embrace:
How a lot thiamin do I want?
The quantity of thiamin adults (aged 19 to 64) want is:
It is best to be capable to get all of the thiamin you want out of your each day weight loss plan.
Thiamin can’t be saved within the physique, so that you want it in your weight loss plan day by day.
See the complete authorities dietary suggestions (PDF, 148kb) for ranges for kids and older adults.
What occurs if I take an excessive amount of thiamin?
There’s not sufficient proof to know what the results could be of taking excessive doses of thiamin dietary supplements every day.
What does the Division of Well being and Social Care advise?
It is best to be capable to get all of the thiamin you want by consuming a assorted and balanced weight loss plan.
In the event you take dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 100mg or much less a day of thiamin dietary supplements is unlikely to trigger any hurt.
Riboflavin (vitamin B2)
Riboflavin, often known as vitamin B2, helps:
Good sources of riboflavin
Good sources of riboflavin embrace:
UV mild can destroy riboflavin, so ideally these meals needs to be saved out of direct daylight.
How a lot riboflavin do I want?
The quantity of riboflavin adults (aged 19 to 64) want is about:
It is best to be capable to get all of the riboflavin you want out of your each day weight loss plan.
Riboflavin can’t be saved within the physique, so that you want it in your weight loss plan day by day.
See the complete authorities dietary suggestions (PDF, 148kb) for ranges for kids and older adults.
What occurs if I take an excessive amount of riboflavin?
There’s not sufficient proof to know what the results could be of taking excessive doses of riboflavin dietary supplements every day.
What does the Division of Well being and Social Care advise?
It is best to be capable to get all of the riboflavin you want by consuming a assorted and balanced weight loss plan.
In the event you take dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 40mg or much less a day of riboflavin dietary supplements is unlikely to trigger any hurt.
Niacin (vitamin B3)
Niacin, often known as vitamin B3, helps:
Good sources of niacin
There are 2 types of niacin: nicotinic acid and nicotinamide. Each are present in meals.
Good sources of niacin embrace:
How a lot niacin do I want?
The quantity of niacin you want is about:
It is best to be capable to get all of the niacin you want out of your each day weight loss plan.
Niacin can’t be saved within the physique, so that you want it in your weight loss plan day by day.
What occurs if I take an excessive amount of niacin?
Taking excessive doses of nicotinic acid dietary supplements could cause pores and skin flushes. Taking excessive doses for a very long time might result in liver injury.
There’s not sufficient proof to know what the results could be of taking excessive each day doses of nicotinamide dietary supplements.
What does the Division of Well being and Social Care advise?
It is best to be capable to get the quantity of niacin you want by consuming a assorted and balanced weight loss plan.
In the event you take niacin dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 17mg or much less of nicotinic acid dietary supplements a day, or 500mg or much less of nicotinamide dietary supplements a day, is unlikely to trigger any hurt.
Pantothenic acid
Pantothenic acid has a number of features, similar to serving to to launch vitality from meals.
Good sources of pantothenic acid
Pantothenic acid is present in virtually all meats and greens, together with:
Breakfast cereals are additionally a superb supply if they’ve been fortified with pantothenic acid.
How a lot pantothenic acid do I want?
It is best to be capable to get all of the pantothenic acid you want out of your each day weight loss plan, because it’s discovered in lots of meals.
Pantothenic acid can’t be saved within the physique, so that you want it in your weight loss plan day by day.
What occurs if I take an excessive amount of pantothenic acid?
There’s not sufficient proof to know what the results could be of taking excessive each day doses of pantothenic acid dietary supplements.
What does the Division of Well being and Social Care advise?
It is best to be capable to get all of the pantothenic acid you want by consuming a assorted and balanced weight loss plan.
In the event you take dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 200mg or much less a day of pantothenic acid in dietary supplements is unlikely to trigger any hurt.
Vitamin B6
Vitamin B6, often known as pyridoxine, helps:
Good sources of vitamin B6
Vitamin B6 is present in all kinds of meals, together with:
How a lot vitamin B6 do I want?
The quantity of vitamin B6 adults (aged 19 to 64) want is about:
It is best to be capable to get all of the vitamin B6 you want out of your each day weight loss plan.
See the complete authorities dietary suggestions (PDF, 148kb) for ranges for kids and older adults.
What occurs if I take an excessive amount of vitamin B6?
When taking a complement, it is necessary to not take an excessive amount of.
Taking greater than 200mg a day of vitamin B6 for a very long time can result in a lack of feeling within the legs and arms generally known as peripheral neuropathy.
This will often enhance when you cease taking the dietary supplements.
However in just a few instances when individuals have taken massive quantities of vitamin B6, significantly for quite a lot of months, the impact will be everlasting.
Taking doses of 10 to 200mg a day for brief durations could not trigger any hurt.
However there’s not sufficient proof to say how lengthy these doses may very well be taken for safely.
What does the Division of Well being and Social Care advise?
It is best to be capable to get the vitamin B6 you want by consuming a assorted and balanced weight loss plan.
In the event you take vitamin B6 dietary supplements, don’t take an excessive amount of as this may very well be dangerous.
Don’t take greater than 10mg of vitamin B6 a day in dietary supplements until suggested to by a physician.
Biotin (vitamin B7)
Biotin is required in very small quantities to assist the physique break down fats.
The micro organism that dwell naturally in your bowel are in a position to make biotin, so it isn’t clear in case you want any extra biotin from the weight loss plan.
Biotin can also be present in a variety of meals, however solely at very low ranges.
What occurs if I take an excessive amount of biotin?
There’s not sufficient proof to know what the results could be of taking excessive each day doses of biotin dietary supplements.
What does the Division of Well being and Social Care advise?
It is best to be capable to get all of the biotin you want by consuming a assorted and balanced weight loss plan.
In the event you take biotin dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 0.9mg or much less a day of biotin in dietary supplements is unlikely to trigger any hurt.
Folate and folic acid
Folate is a B vitamin discovered in lots of meals. The person-made type of folate is named folic acid.
Folate is often known as folacin and vitamin B9.
Folate helps:
A scarcity of folate might result in folate deficiency anaemia.
Good sources of folate
Folate is present in small quantities in lots of meals.
Good sources embrace:
How a lot folate do I want?
Adults want 200 micrograms of folate a day. A microgram is 1,000 instances smaller than a milligram (mg). The phrase microgram is typically written with the Greek image μ adopted by the letter g (μg).
There are not any long-term shops within the physique, so that you must eat folate-containing meals steadily.
Most individuals ought to be capable to get the quantity they want by consuming a assorted and balanced weight loss plan.
In the event you’re pregnant or might get pregnant
In the event you’re pregnant, attempting for a child or might get pregnant, it is advisable that you simply take a 400 microgram folic acid complement each day till you are 12 weeks pregnant.
Folic acid dietary supplements have to be taken earlier than you get pregnant, so begin taking them earlier than you cease utilizing contraception or if there’s an opportunity you may get pregnant.
That is to assist stop beginning defects, similar to spina bifida, in your child.
Some girls have an elevated danger of getting a being pregnant affected by a neural tube defect and are suggested to take a better dose of 5mg of folic acid every day till they’re 12 weeks pregnant.
That is necessary and unlikely to trigger hurt, because it’s taken on a short-term foundation, however communicate to your physician first.
What occurs if I take an excessive amount of folic acid?
Taking doses of folic acid increased than 1mg can masks the signs of vitamin B12 deficiency, which may ultimately injury the nervous system if it isn’t noticed and handled.
That is significantly a priority for older individuals as a result of it turns into harder to soak up vitamin B12 as you become old.
What does the Division of Well being and Social Care advise?
The Division of Well being and Social Care recommends that folic acid dietary supplements are taken by all girls who’re pregnant or might get pregnant.
Girls who can not get pregnant and males ought to be capable to get all of the folate they want by consuming a assorted and balanced weight loss plan.
In the event you’re taking folic acid dietary supplements, it is necessary to not take an excessive amount of as this may very well be dangerous.
Taking 1mg or much less a day of folic acid dietary supplements is unlikely to trigger any hurt.
Vitamin B12
Vitamin B12 is concerned in:
A scarcity of vitamin B12 might result in vitamin B12 deficiency anaemia.
Good sources of vitamin B12
Good sources embrace:
How a lot vitamin B12 do I want?
Adults (aged 19 to 64) want about 1.5 microgram a day of vitamin B12.
In the event you eat meat, fish or dairy meals, you need to be capable to get sufficient vitamin B12 out of your weight loss plan.
However as vitamin B12 is just not discovered naturally in meals similar to fruit, greens and grains, vegans could not get sufficient of it.
See the complete authorities dietary suggestions (PDF, 148kb) for ranges for kids and older adults.
What occurs if I take an excessive amount of vitamin B12?
There’s not sufficient proof to indicate what the results could also be of taking excessive doses of vitamin B12 dietary supplements every day.
What does the Division of Well being and Social Care advise?
It is best to be capable to get all of the vitamin B12 you want by consuming a assorted and balanced weight loss plan.
In the event you take vitamin B12 dietary supplements, don’t take an excessive amount of as this may very well be dangerous.
Taking 2mg or much less a day of vitamin B12 in dietary supplements is unlikely to trigger any hurt.
Vitamin C
Vitamin C, often known as ascorbic acid, has a number of necessary features.
These embrace:
serving to to guard cells and retains them wholesome
sustaining wholesome pores and skin, blood vessels, bones and cartilage
serving to with wound therapeutic
Lack of vitamin C can result in scurvy. Gentle deficiencies could happen in infants given unsupplemented cows’ milk and in individuals with poor or very restricted diets.
Good sources of vitamin C
Vitamin C is present in all kinds of fruit and greens.
Good sources embrace:
How a lot vitamin C do I want?
Adults aged 19 to 64 want 40mg of vitamin C a day.
It is best to be capable to get all of the vitamin C you want out of your each day weight loss plan.
Vitamin C cannot be saved within the physique, so that you want it in your weight loss plan day by day.
See the complete authorities dietary suggestions (PDF, 148kb) for ranges for kids and older adults.
What occurs if I take an excessive amount of vitamin C?
Taking massive quantities (greater than 1,000mg per day) of vitamin C could cause:
These signs ought to disappear when you cease taking vitamin C dietary supplements.
What does the Division of Well being and Social Care advise?
It is best to be capable to get all of the vitamin C you want by consuming a assorted and balanced weight loss plan.
In the event you take vitamin C dietary supplements, do not take an excessive amount of as this may very well be dangerous.
Taking lower than 1,000mg of vitamin C dietary supplements a day is unlikely to trigger any hurt.
Vitamin D – “nhs magnesium”
Vitamin E
Vitamin Okay
“nhs magnesium”