Let's Learn about vitamins and minerals

Alpha-tocapherol  

Functions as a strong antioxidant, protecting cells, supporting immune function, plays role in skin and eye health. It functions by neutralizing free radicals. when you lack alpha-tocopherol, it causes muscle weakness, vision problems, nerve damage and immune system problems

RDA: Children (1-3) 6mg

Children (4-8) 7mg

Children (9-13) 11mg

Teens/adults (14+) 15mg

pregnant women 15mg

breastfeeding women 19mg

Ascorbic acid (vitamin C)

Vitamin C plays roles in antioxidant protection, protecting cells from damage, collagen synthesis, iron absorption, and immune system support. As and antioxidant, vitamin C donates electrons to neutralizes free radicals, Helps enzymes stabilize structure of collagen. If the body doesn't get enough vitamin C it will lead to scurvy which is, bleeding gums, easy bruising, joint pain, and fatigue. Lack of vitamin C can cause stomach cramps and even kidney stones.

RDA: Children (1-3) 15mg.         Adults (19+) 90mg (men)/75mg (women)

Children (4-8) 25mg                Pregnant women 85mg

Children (9-13)                       Breastfeeding women 120mg

Teens (14-18) 65-75mg

Biotin

Biotin is a B-vitamin that helps energy metabolism, fatty acid synthesis, amino acid metabolism, healthy hair skin and nails, and supports the nervous system. Biotin functions as breaking down amino acids, synthesizing fatty acids, and producing glucose. If you lack biotin it can cause hair loss, skin rashes, and fatigue. while having a high intake of biotin has no symptoms but could cause inaccurate lab results.

RDA: Infants (0-12m) 6-6 mcg      Pregnant women 30mcg

Children (1-8) 8-12 mcg             Breastfeeding women 30mcg

Teens (9-18) 20-25 mcg

Adults (19+) 30 mcg 

Calcium

Calcium performs its function in bones, by strengthen the skeleton, helps muscle contract by enabling muscle fibers. When you lack calcium it is considered hypocalcemia, weak bones, muscle cramps, brittle nails. If you have too much calcium it is considered hypercalcemia and symptoms include nausea, kidney stones and muscle weakness. 

RDA: Children (1-3) 700mg 

Children (4-8) 1,000 mg

Children (9-18) 1,300mg

Adults (19-50) 1,000 mg

Adults (51+) 1,200 mg

Pregnant/breast feeding 1,300mg

Calciferol

Vitamin D plays a crucial role in, calcium and phosphorus absorption, bone growth, supporting the immune system. Vitamin D is converted in the liver to calcitriol. If you lack vitamin D causes Osteomalacia, increased rick to fractures, bone pain, and weakened immunity. If you have too much vitamin D it could cause kidney damage, and nausea.

RDA: Infants (0-12m) 10mcg

Children (1-18) 15 mcg

Adults (19-70) 15 mcg

Adults (71+) 20mcg

Pregnant/Breastfeeding 15mcg

About 10-30 minutes of sun exposure a few times per week can help meet the needs for vitamin D

Cyanocobalamin

Vitamin B12 is essential for, Red blood cell informations like preventing anemia, DNA synthesis, nerve function, energy production and supporting the central nervous system. Vitamin B12 deficiency can cause megaloblastic anemia, nerve damage, and difficulty walking. Having too much vitamin B12 can sometimes cause allergic reactions.

RDA: Children (1-3) 0.9 mcg

Children (4-8) 1.2 mcg

Children (9-13) 1.8 mcg

Teens (14-18) 2.4 mcg

Adults (19+) 2.4 mcg

Pregnant/ breastfeeding 2.8 mcg

Folic Acid

Folic acid is essential for DNA and RNA synthesis, Red blood cell formation, Amino acid. Having folic acid deficiency causes megaloblastic anemia, irritability, headache, and poor immune function. Having high folic acid can mask B12 deficiency.

RDA: Children (1-3) 150 mcg

Children (4-8) 200 mcg

Teen (9-13) 300 mcg

Adults (14+) 400 mcg

Pregnant woman 600 mcg

Iron

Iron is crucial for transporting oxygen, storing oxygen, energy production, and aiding brain development. Having an iron deficiency causes symptoms, fatigue, cold feet/hands, pale skin, and poor concentration. Iron overload symptoms include, joint pain, fatigue, liver damage, and heart problems.

RDA: Children (1-3) 7mg 

Children (4-8) 10mg

Boys (9-13) 8mg

Girls (9-13) 8mg 

Teens (14-18) 11mg

Adults (19-50) 8mg - men. 18 mg -women.

Adults (51+) 8mg