Vitamin A: It strengthens bones, protects vision, and aids white blood cell production. However, there is no evidence of anticancer effects. Recommended Daily Intake: 0.7 mg for men; 0.6 mg for women. Potential Risks: Daily supplementation of 20 mg increases lung cancer risk in smokers; long-term daily supplementation of 1.5 mg increases osteoporosis risk in healthy individuals; use during pregnancy may cause fetal defects.
Vitamin B: Promotes metabolism and protects the immune and nervous systems. Recent studies indicate that vitamins B6 and B12 not only slow dementia-related brain atrophy but also lower homocysteine levels and reduce heart disease risk. Vegetarians, individuals over 60, and heavy drinkers are prone to deficiency.Recommended Daily Intake: 1.4 mg of Vitamin B6 for men, 1.2 mg for women; 0.0015 mg of Vitamin B12. Potential Risks: Exceeding 200 mg may cause nerve damage.
Vitamin C: Protects bones, teeth, and gums. Taking Vitamin C can prevent colds during heavy physical labor or cold weather.Pregnant women, smokers, and heavy drinkers are prone to deficiency. Recommended Daily Intake: 40 mg. Potential Risks: Daily intake exceeding 1000 mg may cause headaches and diarrhea. Vitamin D: May prevent heart disease, diabetes, dementia, and certain cancers, and even aid in weight management. Recommended Dosage: No standard. Approximately 90% of the body's vitamin D is obtained through sun exposure.Potential risks: Daily intake of 25-50 micrograms may increase kidney stone risk.
Vitamin E: Promotes healthy red blood cell growth and prevents blood clots. Individuals with higher blood levels have lower heart disease risk. Recommended daily intake: 4 mg for men, 3 mg for women. Potential risks: May reduce "good" cholesterol levels when taken with statin drugs.Niacin: Also known as vitamin B3, it benefits the nervous and digestive systems and converts "bad" cholesterol into "good" cholesterol. Recommended daily intake: 17 mg for men, 13 mg for women. Potential risks: Daily intake exceeding 1000 mg may cause birth defects and eye disorders in infants.
Folic Acid: Prevents neural tube defects in newborns and reduces risks of dementia, colon cancer, coronary heart disease, and stroke. Elderly individuals and heavy drinkers are prone to deficiency. Recommended Daily Intake: 2 mg; 4 mg for pregnant women or those planning pregnancy. Potential Risks: May mask B12 deficiency in the elderly. While folic acid improves anemia caused by B12 deficiency, it cannot repair nerve damage.
Iron: Boosts energy and treats anemia. Approximately 1 in 10 women are iron deficient, and vegetarians are also at risk. Infants aged 6 months to 1 year, especially those consuming milk, are prone to deficiency. Tea and coffee can inhibit iron absorption.Recommended Daily Intake: 8.7 mg for men, 14.8 mg for women. Potential Risks: Daily intake exceeding 17 mg may cause vomiting, diarrhea, and impair calcium and zinc absorption.
Zinc: Boosts immunity. Inadequate intake during pregnancy may lead to premature birth or low birth weight. Elderly individuals, diabetics, and vegetarians are prone to deficiency.Daily Recommended Intake: 5.5-5.9 mg for men, 4-7 mg for women. Potential Risks: High zinc doses may interfere with other nutrient absorption, such as iron. Potassium: Stabilizes blood pressure, prevents strokes, maintains normal muscle contraction, regulates fluid balance alongside sodium, and increases bone density.Potassium deficiency may occur in individuals with a high salt intake, diarrhea, or prolonged sweating. Recommended Daily Intake: 3500 mg. Potential Risks: Elderly individuals with reduced kidney function should avoid supplementation; excessive potassium intake may cause diarrhea, abdominal pain, and vomiting. Additionally, excessive intake of certain nutritional supplements can be harmful to the body.Royal jelly: Contains pantothenic acid, which lowers cholesterol. It can stimulate appetite, boost stamina, improve sleep quality, and reduce fatigue. Potential risks: May trigger asthma or worsen allergy symptoms; increases bleeding risk when combined with anticoagulants like warfarin.