Vitamin Intake Calculator for Tall People

Vitamin Intake Calculator for Tall People

Here’s a comprehensive table outlining vitamin intake recommendations for tall people:

Vitamin	Recommended Daily Intake	Benefits for Tall People	Food Sources
Vitamin D	10-20 μg (400-800 IU)	Supports bone health and calcium absorption, crucial for maintaining height	Oily fish, egg yolks, fortified foods
Calcium	1000-1200 mg	Essential for bone strength and density	Dairy products, leafy greens, fortified foods
Vitamin K	120 μg for men, 90 μg for women	Promotes bone metabolism and strength	Green leafy vegetables, vegetable oils
Vitamin C	65-90 mg (up to 2000 mg UL)	Supports collagen production for bone and joint health	Citrus fruits, peppers, berries, broccoli
Vitamin B12	2.4 μg	Crucial for proper growth and development	Meat, fish, eggs, fortified cereals
Vitamin A	900 μg for men, 700 μg for women	Supports overall growth and development	Beef liver, eggs, fortified milk, carrots
Vitamin E	15 mg	Antioxidant properties support overall health	Nuts, seeds, vegetable oils
Magnesium	400-420 mg for men, 310-320 mg for women	Important for bone health and muscle function	Nuts, seeds, legumes, whole grains
Zinc	11 mg for men, 8 mg for women	Supports growth and immune function	Meat, shellfish, legumes, nuts

This table provides a quick reference for tall individuals to ensure they’re getting adequate vitamin intake to support their height and overall health. Remember that these are general recommendations, and individual needs may vary based on factors such as age, gender, and overall health status. It’s always best to consult with a healthcare professional or registered dietitian for personalized advice.