Recommended daily allowance of vitamins, minerals and food supplements

What are the recommended daily doses of vitamins, minerals and nutritional supplements (by age and gender)?

Food supplements only supplement nutrition. They should not be used as a substitute for a complete diet.

Supplements are not a substitute for a complete diet.

A rational and balanced daily diet contains adequate amounts of all essential nutrients, including vitamins, minerals, fats, sugars and proteins.

Do not forget to eat fruit and vegetables every day.

Dietary supplements have gained their popularity especially for weight loss or sports activities. Of course, they are sought after for multiple purposes.

In times of spreading respiratory diseases, we reach for them to promote prevention or speed up treatment. But we should not forget that they serve neither to diagnose, prevent or treat diseases.

As with medicines, dietary supplements must be taken at the recommended daily dose and not exceeded.

In the context of dosage, it is important to note that the use and combination of several products may lead to exceeding this set or maximum daily dose.

A good example is supplementation with vitamin D. During sunny spring and summer days, the body will make enough vitamin D on its own and it is not advisable to supply it artificially.

Long-term excessive doses can have a negative impact on our health and manifest themselves in health problems.

The figures given in the calculator are generally recommended daily doses, which include the amount supplied to the body by the normal diet. The common combination of supplements and diet with excessive intake of certain substances can have a negative impact on our health.

Therefore, even in the case of dietary supplements, it is advisable to consult a specialist, a doctor or a pharmacist. This is especially true in the case of acute or long-term illness.

In addition, the combined use of certain substances may interfere with their absorption into the body and therefore with their use and bioavailability.

Bioavailability = the amount and rate at which an active substance is available in the circulation (blood) and can produce a therapeutic/adverse effect (simplified explanation).

Conversely, for some substances, combination with others is recommended to increase the effect or absorption into the human body.

For this reason too, consultation with a specialist is recommended.

Some important facts when taking dietary supplements:

• In addition to the recommended doses, it is advisable to focus on the quality and composition - watch the percentage of the active substance or herb.
• Unverified products may not contain the listed substances and their amounts or may be contaminated with dangerous substances. Thus, their use is potentially risky.
• Individual needs and general health should be taken into account when using them. This is particularly emphasised for long-term treatment. Some substances may interfere with existing drug therapy.
• Dietary supplements do not serve to diagnose, prevent or treat disease and therefore do not replace treatment prescribed by a doctor.
• Dietary supplements are not a substitute for a complete and balanced diet.
• They may have side effects that may affect a person's health.

Finally, an important warning!

The calculator gives generally recommended daily doses. However, these do not take into account the individual needs of each person, which may vary depending on the person's general condition and state of health.

Pay attention to each person's individual needs and differences.

Therefore, it is generally recommended to consult a professional (doctor, pharmacist, dietician or other health professional) for any use.

The use of dietary supplements should only follow the recommended daily doses indicated on their packaging or in the package leaflet. It is not recommended to exceed them.

The emphasis is particularly on people who are on long-term treatment and pharmacotherapy.

It is important to remember that our body's needs are individual and depend on a number of factors. These include age, gender, body weight, level of physical activity, diet and overall lifestyle and health. Therefore, the selection and dosage of dietary supplements should be tailored to each individual's needs. Consultation with a professional such as a doctor, pharmacist or nutritionist is recommended.

The calculator (together with the text) does not provide guidance on self-medication, as it is not intended as a diagnosis, prevention or treatment and is not intended for that purpose. The information provided here should be taken as informative only and is not a substitute for consultation with a doctor or health professional.

Some useful links to medical articles:

• Dietary supplements: what are they, how and how do they differ from drugs?
• Essential nutrients in the human diet: what are proteins, sugars, fats?
• Exercise and dietary supplements: Are dietary supplements for everyone?
• What are dietary supplements for women? Appropriate diet and exercise. Truths and myths about weight loss

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• Calculating daily calorie/energy needs and expenditure (TDEE Calculator)
• How much water to drink based on weight and age (calculator)