How much vitamin supplement should be taken in a day

In daily life, there is actually no need to deliberately supplement vitamins. It is best to eat more foods containing vitamins to supplement the vitamins needed by the human body. The amount of vitamins needed by the human body is not particularly large. For example, we can eat more carrots or celery, animal liver, lean meat, etc. to supplement the vitamins lacking in the body. Babies can eat some cod liver oil.

1. Vitamin A

Normally each person should consume 2 to 4.5 mg of vitamin A per day, but not too much. Women need 0.8 mg. That is 80 grams of eel, 65 grams of chicken liver, 75 grams of carrots, 125 grams of savoy cabbage or 200 grams of tuna (canned).

2. Vitamin B

1. Vitamin B1

Adults need to take 2 mg per day. It is widely found in foods such as rice bran, egg yolk, milk, tomatoes, etc., and can now be synthesized artificially.

2. Vitamin B2

Adults should consume 2 to 4 mg per day. It is found in large quantities in foods such as grains, vegetables, milk and fish.

3. Vitamin B5

B5 is also known as pantothenic acid. It can resist stress, cold and infection, prevent the toxicity of certain antibiotics, and eliminate postoperative abdominal distension.

4. Vitamin B6

The daily intake for adults is 2 mg. It is widely found in rice bran, soybeans, egg yolks and animal livers, and can now be artificially synthesized. Women need 1.2 mg. Two slices of whole-wheat bread with 100 grams of smoked ham and a pepper, 120 grams of salmon fillet, 150 grams of chicken liver or an avocado, and 100 grams of baked ham are enough.

5. Vitamin B12

The human body needs about 12 μg (1/1000 mg) per day, and people will not be deficient under normal circumstances.

3. Vitamin C

Adults need to take 50 to 100 mg per day. Eating more fruits and vegetables can meet the body's needs for vitamin C. According to research by Nobel Prize winner Linus Pauling, taking large doses of vitamin C has a certain effect in preventing colds and fighting cancer.

4. Vitamin D

The human body should consume 25 μg of vitamin D every day, but not in excess, otherwise side effects may occur. It is abundant in cod liver oil, animal liver and egg yolk. The synthesis of vitamin D in the human body is related to sunlight exposure, so proper sunlight exposure is good for health.

5. Vitamin E

Daily requirement: Women need 12 mg. 4 spoons of sunflower oil, 100 mg of olive oil, 100 grams of peanuts or 30 grams of almonds plus 70 grams of walnuts contain the vitamin E that women need for a day.

6. Vitamin H

The recommended daily intake for adults is 100 micrograms to 300 micrograms. Vitamin H is found in milk, beef liver, egg yolk, animal kidneys, fruits, and brown rice. Vitamin H is usually also contained in vitamin B complex and multivitamin preparations.

7. Vitamin P

Many nutritionists believe that for every 500 mg of vitamin C taken, at least 100 mg of bioflavonoids should be taken at the same time. to enhance their synergistic effect. Vitamin P is found in oranges, lemons, apricots, cherries, rose hips and buckwheat flour.