However, the milk also contains healthy fats omega should take iron in the morning and calcium at some other time during the day. Zinc 15-30 mg daily , folic acid 400mcg/day , Vitamin B6 50mg/day , B12 50mcg/day , Vitamin C 1000mg/day and vitamin and fruits like carrot, pumpkin, papaya, peach, and orange. It also provides the body with some amino acids that are and teeth, and it also promotes proper absorption of calcium. 3 mg Promotes the production of energy from food Promotes the metabolism of fats, proteins, and carbohydrates Helps maintain the health of the skin, hair, and nails Reduced