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Vitamin and mineral aren’t always good for health care. The excessive consumption can cause health problem.

Everyone needs the balance nutrition of calorie that comes from carbohydrate, protein, fatty acid, vitamin and mineral. The number of vitamin and mineral needed by the body isn’t as much as other nutritions but 2 kind of these nutritions have important role in body metabolism process, cell regeneration, help the nerve system, body immune and bold coagulation.

Vitamin and mineral aren’t produced by the body so must be gained from the food. If you have the balance diet, isn’t in diet program, isn’t ill or in heavy stress so you might not need vitamin or supplement addition. In the contrary if you often exposed by the sun or air pollution, irregular work time, doesn’t keep the balance diet, in a travel so difficult to keep the balance diet, often consume the fast food, so you might need the vitamin and supplement addition.

To prevent the excessive consumption of vitamin and mineral you need to see DRIs (Dietary Reference Intakes) since 1997 that replace the RDAs (Recommended Dietary Allowances) at 1941. Overdose of vitamin and mineral must be avoided because some kinds of vitamin and mineral couldn’t be taken out from the body through digest system such as vitamin A, D, E, K that soluble in fat. They will be digested by the gall and isn’t dissolve in water so can’t be taken out from the body through urine.

About the soluble vitamin in water like B and C, the excessive dose can be taken out from the body through urine. But it isn’t recommended to take those vitamins in high dose like vitamin C 1000 mg or 2000 mg. For the short period or for recovering from illness it isn’t become a problem, but in the long period, vitamin C in mega dose can be crystal like gall stone.