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WebNov 4, 2024 · Benefits of calcium: Improves muscle function. Helps to achieve healthy blood pressure. Aids in hormone secretion. Helps maintain strong bones. Helps maintain strong teeth. Decreases risk of osteoporosis. Iron Iron helps transport oxygen in blood. Not enough iron may result in a weak immune system and fatigue. WebKey Benefits: Helps convert food into energy. Supports healthy skin, nerves, and digestion. Can help lower cholesterol levels. Guidelines: The recommended daily intake for adults is 14-16 mg. Taking high doses of niacin can cause flushing and other side effects, so it is important to follow recommended intake guidelines. Sources: table for computer gaming
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