We need a little more than what we’re eating.
We need to supplement with minerals that are in the environment and the food we eat, we need to look at how we’re using our environment and what we are consuming and how we are getting the minerals we need, the World Health Organisation (WHO) says.
So what is the right amount of minerals in our diet?
What is the amount of calcium, iron, magnesium and zinc?
The WHO says that for most adults, 1,000 mg of calcium and 3,000mg of iron is adequate for life.
But the WHO says the amount depends on a person’s age and height, which affects the amount you should eat.
The recommended daily allowance (RDA) for calcium and vitamin D is 400 IU/day.
For zinc, the WHO recommends 400 mg daily, while for magnesium the recommended daily intake is 100 mg daily.
However, some people have higher needs, such as someone who is breastfeeding.
How much calcium and zinc is too much?
Calcium is a mineral that’s required for bone health.
Iron is essential for blood clotting.
Magnesium helps build muscle and keeps muscles strong.
Zinc is needed to help prevent osteoporosis.
Magnesium and iron are essential for bone growth.
What do the research say?
Most of the studies have found that people need between 2,000 and 4,000 IU/kg body weight of calcium.
There is no evidence that a more effective way to ensure adequate calcium intake is to eat more foods with calcium and more foods that have vitamin D, such a fruits and vegetables and fish.
The research shows that a daily intake of 500 to 800 mg of vitamin D3 from foods such as spinach, oranges and spinach, as well as from supplements, helps to increase the amount we need.
If you are in a high-risk group, the recommended intake of vitamin K3 from supplements such as vitamin K2 and vitamin K1 may be too high, and a daily dose of vitamin B6 from fortified foods may be insufficient.
What is calcium and how does it work?
Calcium has been around for hundreds of years, and has many functions in the body, including keeping bones healthy.
Calcium also plays a role in the development of muscles, teeth, nails and skin.
Calcitriol is a chemical in the water that can help regulate blood sugar levels, and is essential to keep bones healthy and strong.
Magnesium also has a role to play in bone health and in preventing osteoporsosis, which is a form of osteopontitis.
Magnetism is another key mineral that regulates blood sugar, the absorption of nutrients, and helps regulate body temperature.
Calculating the recommended amount of iron, zinc and calcium for each personThe WHO recommends the intake of 1,500 mg of iron a day for adults, and 1,200 mg for children.
You should also aim to get enough zinc and vitamin B3, as these are essential to maintaining good bone health, and bone health is a major factor in preventing fracture and fractures in older people.
What are the side effects?
Side effects of the minerals in your diet may include:• sore eyes and eyesight• skin irritations• skin flaking• nausea• diarrhoea• stomach bloating• diarrhea and constipation• stomach cramps or cramps• diarrheal disease• stomach pain and bloatingIf you experience any of these side effects, see your GP immediately.
You can also tell if your body is producing enough calcium by checking its level in your urine.