Potassium, magnesium, calcium and vitamin D are essential nutrients that your body requires for good health. Many multivitamin supplements provide all four nutrients, in addition to many others, at one time. They are also present in many foods in varying combinations. You can take these nutrients at the same time, in addition to eating a healthy, well-balanced diet. Nutrients work together for the greatest health benefits, and a deficiency in one or more can affect the benefits provided by the others.
Potassium aids in nerve health, helping to conduct electric impulses that allow your muscles to contract and your heart to beat properly. Meat and dairy products are high in potassium, as well as fish, beans, and some vegetables and fruits. According to the University of Maryland Medical Center, both males and females need 2,000 milligrams of potassium per day from the time they turn 10 years old.
Magnesium contributes to several metabolic functions. It helps to form bones and teeth and balance levels of many other nutrients in your system. This nutrient helps your body use protein, produce energy and adjust blood pressure levels. Your body uses magnesium to maintain proper levels of many other nutrients in your system, including calcium, potassium and vitamin D. Magnesium is found in various nuts, seeds, grains, fruits and vegetables. According to the Office of Dietary Supplements, adults need between 310 and 420 milligrams of magnesium daily.
Calcium is one of the most plentiful minerals in your system. It is tremendously important for the creation of teeth and bones, but it also contributes to the health of many other systems, including the muscular, circulatory and nervous systems. Your system requires other nutrients -- particularly vitamin D -- to properly use calcium. Dairy products are rich in calcium, as are some nuts and leafy green vegetables. According to the Linus Pauling Institute at Oregon State University, adults need between 1,000 and 1,200 milligrams of calcium per day.
Vitamin D is necessary for building strong bones and teeth, and it helps your body use minerals such as calcium and phosphorus for this purpose. Your body can create vitamin D from sunlight, and it can also be found in eggs, fish and similar foods. MayoClinic.com reports that adults under age 50 need 5 micrograms of vitamin D per day and between 50 and 70 years old, you need 10 micrograms.
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