Vitamins & Minerals Chart

Vitamins & Minerals Chart

Fat Soluble Vitamins ( A, D, E, K) can be stored in the body and need not be consumed daily. While it is difficult to “overdose” on them from ordinary sources, consuming mega doses of fat soluble vitamins, especially A and D, can lead to a dangerous build up in the body.

Abbreviations: IU=International Units; mg=milligrams; mcg=micrograms.

Vitamin/ Mineral	Source	Indication	Efficacy	Claims
Vitamin A Retinol Men: 3 000 IU Women: 2 700 IU	Liver, fortified Milk (Retinol form – see below for Carotene sources.)	Eyes ( Night Vision) Skin Hair Bones Teeth Immune System Liver Reproductive Organs Pregnancy & Lactation	Deficiency:Night blindness; reduced hair growth in children; loss of apetite; dry, rough skin; lowered resistance to infection; dry eyes. Overdose:Headaches; blurred vision; fatigue; diarrhea; irregular periods; joint and bone pain; dry, cracked skin; rashes; loss of hair; vomiting, liver damage	Assists body in ridding environmental pollutants
Beta Carotene (Pro-Vitamin A) (See Vitamin A)	Alfalfa sprouts, Avocado, Bannana, Bee pollen, Brocolli, Cayenne pepper, Carrots Yellow orange fruit, Garlic, Squash, Broccoli, Green & Yellow Vegetables	Antioxidant. Converted to Vitamin A in the body. (See Vitamin A)		The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.
Vitamin D Men: 100 IU Women: 100 IU	Egg Yolk, Milk, Exposure to sun enables body to make its own Vitamin D., Cod liver Oil, Salmon, seeds, lemongrass, dandelion root, alfalfa sprouts, avocado, garlic, greens leafy	Teeth & Bones Immunity Enhances calcium & phosphorus absorption. Regulates mineral absorption Stabilizes nervous system & heart Normal blood clotting	Deficiency:Rickets in children; bone softening in adults; osteoporosis. Overdose:Calcium deposits in organs; fragile bones; renal and cardiovascular damage.
Vitamin E Men: 9-10 mg Women: 6-7 mg	Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or Soybean, Nuts Wheat Germ.	Antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids. Reproduction Lacation RBC protection Wounds  Prevention blood clots	Deficiency:Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormalities. Overdose:Unknown.	The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer
Vitamin K None established. Estimated at 0.03 mcg/kg	Green Vegetables, Liver, also made by intestinal bacteria.	Needed for normal blood clotting.	Deficiency:Defective blood coagulation. Overdose:Jaundice in infants.

Water Soluble Vitamins are not stored in the body and should therefore be consumed daily.

Thiamine Vitamin B1 Men: 0.8 – 1.3 mg Women: 0.8 mg	Sunflower Seeds, Pork, whole and enriched Grains, dried Beans., kelp, dates, garlic, parsley, wild rice, watercress, wheatgrass	Carbohydrate metabolism Muscle coordination. Proper nerve function. VIP consistent growth in children Helps with Stress Stabilizes appetite by improving digestion and assimilation of nutrients Fertility & Lactation Provides Energy Mental attitude , focus & concentration	Deficiency:Anxiety; hysteria; depression; muscle cramps; loss of appetite; in extreme cases beriberi (mostly in alcoholics). Overdose: Unknown, although excess of one B vitamin may cause deficiency of others.
Riboflavin Vitamin B2 Men: 1.3 – 1.6 mg Women: 1.1 mg	Liver, Milk, Spinach, enriched Noodles, Mushrooms., alfalfa sprouts, apple , apricot, avocado, dates, figs, garlic, kelp, parsley, wild rice rosehips, seeds	Needed for metabolism of all foods and the release of energy to cells. Essential to the functioning of Vitamin B6 and Niacin. RBCs & antibodies Vision Skin, nails , hair Stress	Deficiency:Cracks and sores around the mouth and nose; visual problems. Overdose: See Vitamin B1
Niacin Vitamin B3 Men: 16-23 mg Women: 14-16 mg Niacin is converted to niacinamide in the body.	Mushrooms, Bran, Tuna, Chicken, Beef, Peanuts, enriched Grains., rice brown, wild , alfalfa, almonds, apricots, chamomile, figs, garlic, nuts	Needed in many enzymes that convert food to energy. Helps maintain a healthy digestive tract and nervous system. In very large doses, lower cholesterol (large doses should only be taken under the advice of a physician).	Deficiency:In extreme cases, pellagra, a disease characterized by dermatitis, diarrhea and mouth sores. Overdose:Hot flashes; ulcers; liver disorders; high blood sugar and uric acid; cardiac arrythmias
Pantothenic Acid Vitamin B5 Men: 2.5 mg Women: 2.5 mg	Abundant in animal tissues, whole grain cereals and legumes., alfalfa, almonds, avocado, broccoli, honey faw, oats, oranges, peas, seeds, soybeans, walnuts	Converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function. Wounds Adrenals Produced in the body by the beneficial bacteria in the intestines	Deficiency:Unclear in humans. Overdose:See Vitamin B
Vitamin B6 Pyridoxine Men: 1.8 mg Women: 1.5 mg	Animal protein foods, Spinach, Broccoli, Bananas, alfalfa, bell pepper, beets, cantaloupe, greens, lemon, nuts,peas, sprouts, veggies green	Protein metabolism and absorption Carbohydrate metabolism.  Helps form red blood cells.  Promotes nerve and brain function. Skin , Teeth, muscles , nerves Antibodies, RBCs Balance of Sodium & Phosphorus, Balance of Sodium & Potassium	Deficiency:Anemia, irritability, patches of itchy, scaling skin; convulsions. Overdose:Nerve damage.
Vitamin B12 Cyanocobalamin Men: 2 mcg Women: 2 mcg	Found almost exclusively in animal products, alfalfa, beans, dulse, garlic, Korean, Siberian ginseng, klep, nuts, seeds,	Builds genetic material. Helps form red blood cells. Growth Energy RBC s Concentration, memory , balance	Deficiency:Pernicious anemia; nerve damage. (Note: Deficiency rare except in strictvegetarians, the elderly or people with malabsorption disorders.) Overdose:See Vitamin B1.
Biotin 60 mcg	Cheese, Egg, Yolk, Cauliflower, Peanut Butter, alfalfa sprouts, banana , beans, fruits, grains, nuts ,brown rice, seeds, soybeans	Needed for metabolism of glucose and formation of certain fatty acids. Essential for proper body chemistry. Formation RNA & DNA Food into energy Prevent exhaustion Muscle pain Helps prevent baldness	Deficiency:Seborrhicdermatitis in infants. Rare in adults, but can be induced by consuming large amounts of egg whites – anorexia, nausea, vomiting, dry scaly skin. Overdose:See Vitamin B1
Folic Acid(Folacin) Men: 180-220 mg Women: 160-190 mg	Green, leafy vegetables, Orange Juice, organ Meats, Sprouts.	Essential for the manufacture of genetic material as well as protein metabolism and red blood cell formation Brain Function RBCs Circulation	Deficiency:Impaired cell division; anemia; diarrhea; gastrointestinal upsets. Overdose:Convulsions in epileptics. May mask pernicious anemia (see Vitamin B12 deficiency).	Adequate amounts of this nutrient in the firststage of pregnancymay reduce the risks of neural tube birth defects.
Vitamin C Ascorbic Acid Men: 40 mg Women: 30 mg	Citrus Fruits, Strawberries, Broccoli, Green Peppers	Antioxidant. Helps bind cells together and strengthens blood vessel walls. Helps maintain healthy gums. Aids in the absorption of iron. Collagen, Connective Tissue Bones, Teeth, Natural laxative Formation of adrenalin	Deficiency:Muscle weakness, bleeding gums; easy bruising. In extreme cases, scurvy. Overdose:Loose bowls	The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer. May reduce the effects of the common cold.

Minerals in organic products essential for body functions.

Calcium Men: 800 – 1000 mg Women: 700-800 mg	Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.	Bones & Teeth Muscle & Nerve Function Blood Clotting Activates enzymes needed to convert food to energy	Deficiency:Muscle cramps, Brain function, Rickets in children; osteomalacia (soft bones) and osteoporosis in adults. Overdose:Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption of iron and other minerals.
Chromium	Beets, cardamom, cloves, dulse, garlic, kelp, mushrooms, wheatgrass, onions	Glucose to Energy Metabolism of amino acids ( building blocks of proteins)  and fats	Deficiency:Glucose intolerance or insulin resistance hyperglycemia Raised serum lipids & weight changes Overdose:Hinders body’s absorption of calcium.
Copper 2-3 mg	Liver and other organ Meats, Seafoods, Nuts and Seeds., pomegranates, prunes, green veggies , parslety , peas, raisins, grains, almonds , avocado	Proteins involved in growth Nerve function Energy release Enzymes for Iron metabolism ( ceruplasmin ( ferroxidase I) and ferroxidase II) Antioxidant Regulation of gene expression Component of severalenzymes, including on needed to make skin, hair and other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue and nerve fibres.	Deficiency:  Anemia that is unresponsive to iron therapy but corrected by copper Low WBC’s thus lower immunity Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs. Overdose:  Liver disease; vomiting; diarrhea
Iron (Elemental) Men: 8-10 mg Women: 8-13 mg	Liver, lean Meats, Kidney beans, enriched Bread, Raisins., alfalfa sprouts, almonds, apricot, asparagus, beets, cherries, dates, figs, grains, grteens, lentils , parsley, peacans, pistachio nuts, seeds, swiss chard, walnut Note: Oxalic acid in spinach hinders iron absorption.	Essential for making hemoglobin, the red substance in blood that carries oxygen to body cells Most iron is stored in bone marrow that makes blood cells If there is not enough in the body , it goes to the bone marrow reserves.  If this iron stored in the bone marrow is low, RBCs don’t form properly, they are smaller than usual ( microcytosis) and fewer	Deficiency:Skin pallor; weakness; fatigue; headaches; shortness of breath, difficulty concentrating, brittle nails, cracked lips   Overdose: Constipation Type II diabetes ( J of A Medical Assn) Toxic buildup in liver and in rare instances the heart
Magnesium Men: 230 – 250 mg Women: 200 – 210 mg	Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran, coconut, dates, figs, beets, avocado, honey raw,	Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth. Low calcium Low serum potassium Retention of sodium Low circulating levels of parathyroid hormone Muscular tremors, spasms Loss of appetite, nausea, vomiting, personality changes Alkalinity Lung & Brain Function Aids digestion	Deficiency:Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias. Overdose:Nausea, vomiting, low blood pressure, nervous system disorders. Warning:Overdose can be fatal to people with kidney disease.
Manganese 2-5 mg	Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are found in Fruits and Vegetables.	tendon and bone structure. Wound healing Metabolism of carbohydrates, amino acids & cholesterol Thyroid hormones	Deficiency: Impaired growth, reproduction, skeletal system, glucose tolerance, altered carbohydrate and lipid metabolism Overdose:Caution may be toxic at high doses Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion.	Antioxidant
Molybdenum 0.15-0.3 mg	The concentration in food varies depending on the environment in which the food was grown. Milk, Beans, Breads and Cereals contribute the highest amounts.	Component of enzymes needed in metabolism. Helps regulate iron storage.	Deficiency:Unknown in humans. Overdose:Gout-like joint pain.
Phosphorus Men: 1000 mg Women: 850 mg (3-6 g)	Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese	With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function	Deficiency:(Rare) Weakness; bone pain; Anorexia. Overdose:Hinders body’s absorption of calcium.
Potassium Men: 40-80 mmol Women: 40-80 mmol (3-6 g)	Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.	Helps maintain regular fluid balance. Needed for nerve and muscle function.	Deficiency:Nausea, anorexia, muscle weakness, irritability. (Occurs most often in persons with prolonged diarrhea.) Overdose: Rare.
Selenium 0.05-0.2 mg	Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain varying amounts depending on the soil content.	Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals	Deficiency:Unknown in humans. Overdose:Finger nail changes, hair loss
Sodium		Acid neutralizer Proper fx of muscles and nerves Prevents clotting Enhances digestion	Deficiency: Maybe related to low blood pressure Overdose:May elevate blood pressure
Zinc Men: 12 mg Women: 9 mg	Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.	Necessary element in more than 100 enzymes that are essential to digestion and metabolism	Deficiency: Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children. Overdose: Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding

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