In addition to vitamins, most of the multi-vitamins contain minerals. The mineral, just like the vitamins, are needed for our body to work at its best. Mineral are needed in bone and tooth building, regulate fluids inside and outside each cell and help in transforming food to energy.
Here are the essential minerals ;

• Calcium – Is the most prevalent mineral in the body and exists in all bones and teeth. Calcium is also needed for proper blood clotting. The recommended daily allowance (RDA) for an adult is 1,000 mg.
• Iron – Needed for transporting oxygen in red blood cells, for making hemoglobin (part of the red blood cells). RDA is 18 mg a day.
• Potassium – Helps in muscle recuperation, helps in building the nerve system.
• Magnesium – Cell repair, converts food to energy, helps regulate body temperature RDA is 300 mg. a day.
• Omega 3 fatty acids – help in regulating cholesterol and overall heart health. Anti inflammatory, and help in brain function and memory.

We are told by our doctors to take vitamins. The advice is understandable. We do not get enough vitamins from our fruit and vegetables. Either we don’t eat enough, or they are so pump with water that the effectiveness of the vitamins is in doubt.

Which vitamins to take is another question. And the more you’ll ask the more answers you’ll get. Here is some order in the confusion and the recommended daily allowance by the food and drug administration.