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Vitamin B12, also known as cobalamin, is an essential nutrient that plays a vital role in various bodily functions, including red blood cell production, DNA synthesis, and neurological function. The recommended daily intake of vitamin B12 varies depending on age, sex, and overall health, but women generally require more vitamin B12 than men.

The recommended daily intake of vitamin B12 for women over the age of 19 is 2.4 micrograms (mcg). This amount can be obtained through a balanced diet that includes foods rich in vitamin B12, such as meat, poultry, fish, eggs, and dairy products. However, some women may not be able to get enough vitamin B12 from their diet alone, and may need to take a supplement.

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Zinc is an essential mineral that plays a vital role in many bodily functions, including immune function, metabolism, and cell growth. While zinc is important for good health, consuming too much zinc can be harmful.

The upper limit for zinc intake for women is 40 mg per day. Consuming more than this amount can lead to a number of side effects, including nausea, vomiting, diarrhea, and abdominal cramps. In severe cases, zinc toxicity can damage the kidneys and liver.

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Vitamin D3 is a nutrient that is essential for maintaining strong and healthy bones. It is produced by the body when exposed to sunlight, but it can also be obtained from food sources such as fatty fish, eggs, and fortified milk. The recommended daily intake of vitamin D3 for women is 600 IU (International Units). However, some women may need more vitamin D3, such as those who are pregnant, breastfeeding, or have certain medical conditions.

Vitamin D3 is important for a number of reasons. It helps the body absorb calcium, which is essential for bone health. It also helps to regulate the immune system and may reduce the risk of certain chronic diseases, such as heart disease and cancer.

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