Vitamin and Mineral Chart

Vitamin/Mineral Sources Indication Efficacy Claims

Fat Soluble Vitamins can be stored in the body and need not be consumed daily. While it is difficult to "overdose" on them from ordinary sourc
doses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body.

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

Vitamin A Liver, fortified Essential for eyes, skin and Deficiency: Night blindness; reduced
Retinol Milk (Retinol form the proper function of the hair growth in children; loss of
Men: 3 000 IU - see below for immune system. Helps apetite; dry, rough skin; lowered
Women: 2 700 IU Carotene sources.) maintain hair, bones and resistance to infection; dry eyes.
teeth.
Overdose: Headaches; blurred
vision; fatigue; diarrhea; irregular
periods; joint and bone pain; dry,
cracked skin; rashes; loss of hair;
vomiting, liver damage.
Beta Carotene Carrots, Squash, Antioxidant. Converted to The antioxidant properties of this nutr
(Pro-Vitamin A) Broccoli, Green Vitamin A in the body. (See in reducing the risk of certain forms o
(See Vitamin A) Leafy Vegetables Vitamin A)
Vitamin D Egg Yolk, Milk, Helps build and maintain Deficiency: Rickets in children; bone
Men: 100 IU Exposure to sun teeth and bones. Enhances softening in adults; osteoporosis.
Women: 100 IU enables body to calcium absorption.
make its own Overdose: Calcium deposits in
Vitamin D. organs; fragile bones; renal and
cardiovascular damage.
Vitamin E Corn or Cottonseed Antioxidant. Helps form red Deficiency: Rare, seen primarily in The antioxidant properties of this nutr
Men: 9-10 mg Oil, Butter, Brown blood cells, muscles and premature or low birth weight babies in reducing the risk of certain forms o
Women: 6-7 mg Rice, Soybean Oil, other tissues. Preserves fatty or children who do not absorb fat
Vegetable oils such acids. properly. Causes nerve
as Corn, abnormalities.
Cottonseed or
Soybean, Nuts, Overdose: Unknown.
Wheat Germ.
Vitamin K Green Vegetables, Needed for normal blood Deficiency:
None established. Liver, also made clotting. Defective blood coagulation.
Estimated at 0.03 by intestinal
mcg/kg bacteria. Overdose: Jaundice in infants.
Water Soluble Vitamins are not stored in the body and should therefore be consumed daily.
Thiamine Sunflower Seeds, Necessary for carbohydrate Deficiency:
Vitamin B1 Pork, whole and metabolism and muscle Anxiety; hysteria; depression;
Men: 0.8 - 1.3 mg enriched Grains, coordination. Promotes muscle cramps; loss of apetite; in
Women: 0.8 mg dried Beans. proper nerve function. extreme cases beriberi (mostly in
alcoholics).

Overdose:
Unknown, although excess of one B
vitamin may cause deficiency of
others.
Riboflavin Liver, Milk, Needed for metabolism of Deficiency: Cracks and sores around
Vitamin B2 Spinach, enriched all foods and the release of the mouth and nose; visual problems.
Men: 1.3 - 1.6 mg Noodles, energy to cells. Essential to
Women: 1.1 mg Mushrooms. the functioning of Vitamin Overdose: See Vitamin B1.
B6 and Niacin.
Niacin Mushrooms, Bran, Needed in many enzymes Deficiency:
Vitamin B3 Tuna, Chicken, that convert food to energy. In extreme cases, pellagra, a disease
Men: 16-23 mg Beef, Peanuts, Helps maintain a healthy characterized by dermatitis, diarrhea
Women: 14-16 enriched Grains. digestive tract and nervous and mouth sores.
mg system. In very large doses,
Niacin is lower cholesterol (large Overdose:
converted to doses should only be taken Hot flashes; ulcers; liver disorders;
niacinamide in under the advice of a high blood sugar and uric acid;
the body. physician). cardiac arrythmias.
Pantothenic Abundant in Converts food to molecular Deficiency:
Acid animal tissues, forms. Needed to Unclear in humans.
Vitamin B5 whole grain cereals manufacture adrenal
Men: 2.5 mg and legumes. hormones and chemicals Overdose:
Women: 2.5 mg that regulate nerve function. See Vitamin B1.
Vitamin B6 Animal protein Needed for protein Deficiency:
Pyridoxine foods, Spinach, metabolism and absorption, Anemia, irritability, patches of itchy,
Men: 1.8 mg Broccoli, Bananas. carbohydrate metabolism. scaling skin; convulsions.
Women: 1.5 mg Helps form red blood cells.
Promotes nerve and brain Overdose:
function. Nerve damage.
Vitamin B12 Found almost Builds genetic material. Deficiency:
Cyanocobalamin exclusively in Helps form red blood cells. Pernicious anemia; nerve damage.
Men: 2 mcg animal products. (Note: Deficiency rare except in
Women: 2 mcg strict vegetarians, the elderly or
people with malabsorption
disorders.)

Overdose:
See Vitamin B1.
Biotin Cheese, Egg, Yolk, Needed for metabolism of Deficiency:
60 mcg Cauliflower, glucose and formation of Seborrhic dermatitis in infants. Rare
Peanut Butter certain fatty acids. Essential in adults, but can be induced by
for proper body chemistry. consuming large amounts of egg
whites - anorexia, nausea, vomiting,
dry scaly skin.

Overdose:
See Vitamin B1
Folic Acid Green, leafy Essential for the Deficiency: Impaired cell division; Adequate amounts of this nutrient in t
(Folacin) vegetables, Orange manufacture of genetic anemia; diarrhea; gastrointestinal pregnancy may reduce the risks of neu
Men: 180-220 mg Juice, organ Meats, material as well as protein upsets.
Women: 160-190 Sprouts. metabolism and red blood
mg cell formation. Overdose: Convulsions in epileptics.
May mask pernicious anemia (see
Vitamin B12 deficiency).
Vitamin C Citrus Fruits, Antioxidant. Helps bind Deficiency: Muscle weakness, The antioxidant properties of this nutr
Ascorbic Acid Strawberries, cells together and bleeding gums; easy bruising. In in reducing the risk of certain forms o
Men: 40 mg Broccoli, Green strengthens blood vessel extreme cases, scurvy. the effects of the common cold.
Women: 30 mg Peppers walls. Helps maintain
healthy gums. Aids in the Overdose: Unknown.
absorption of iron.
Minerals in organic products essential for body functions.
Calcium Milk, Yogurt, Helps build strong bones Deficiency: Rickets in children;
Men: 800 - 1000 Cheese, Sardines, and teeth. Promotes muscle osteomalacia (soft bones) and
mg Broccoli, Turnip and nerve function. Helps osteoporosis in adults.
Women: 700-800 Greens. blood to clot. Helps activate
mg enzymes needed to convert Overdose: Constipation, Kidney
food to energy. Stones, calcium deposits in body
tissues. Hinders absorption of iron
and other minerals.
Phosphorus Chicken Breast, With calcium builds bones Deficiency: (Rare) Weakness; bone
Men: 1000 mg Milk, Lentils, Egg and teeth. Needed for pain; Anorexia.
Women: 850 mg Yolks, Nuts, metabolism, body
(3-6 g) Cheese chemistry, nerve and muscle Overdose: Hinders body's
function. absorption of calcium.
Magnesium Spinach, Beef Activates enzymes needed Deficiency: Nausea, irritability,
Men: 230 - 250 Greens, Broccoli, to release energy in body. muscle weakness; twitching; cramps,
mg Tofu, Popcorn, Needed by cells for genetic cardiac arrhythmias.
Women: 200 - Cashews, Wheat material and bone growth.
210 mg Bran Overdose: Nausea, vomiting, low
blood pressure, nervous system
disorders.

Warning: Overdose can be fatal to

people with kidney disease.
Potassium Peanuts, Bananas, Helps maintain regular fluid Deficiency: Nausea, anorexia,
Men: 40-80 mmol Orange Juice, balance. Needed for nerve muscle weakness, irritability.
Women: 40-80 Green Beans, and muscle function. (Occurs most often in persons with
mmol (3-6 g) Mushrooms, prolonged diarrhea.)
 Oranges, Broccoli,
Sunflower Seeds. Overdose:
Rare.
Iron Liver, lean Meats, Essential for making Deficiency:
(Elemental) Kidney beans, hemoglobin, the red Skin pallor; weakness; fatigue;
Men: 8-10 mg enriched Bread, substance in blood that headaches; shortness of breath (all
Women: 8-13 mg Raisins. acrries oxygen to body cells. signs of iron-deficiency anemia)
Note: Oxalic acid
in spinach hinders Overdose:
iron absorption. Toxic buildup in liver and in rare
instances the heart.
Zinc Oysters, Shrimp, Necessary element in more Deficiency:
Men: 12 mg Crab, Beef, than 100 enzymes that are Slow healing of wounds; loss of
Women: 9 mg Turkey, whole essential to digestion and taste; retarded growth and delayed
Grains, Peanuts, metabolism. sexual development in children.
Beans.
Overdose:
Nausea, vomiting; diarrhea;
abdominal pain; gastric bleeding.
Selenium Adequate amounts Antioxidant. Interacts with Deficiency: Unknown in humans.
0.05-0.2 mg are found in Vitamin E to prevent
Seafood, Kidney, breakdown of fats and body Overdose:
Liver and other chemicals. Finger nail changes, hair loss.
meats. Grains and
other Seed contain
varying amounts
depending on the
soil content.
Copper The richest sources Component of several Deficiency:
2-3 mg of copper in the enzymes, including on Rare in adults. Infants may develop a
diet are Liver and needed to make skin, hair type of anemia marked by abnormal
other organ Meats, and other pigments. development of bones, nerve tissue
Seafoods, Nuts and Stimulates iron absorption. and lungs.
Seeds. Needed to make red blood
cells, connective tissue and Overdose:
nerve fibres. Liver disease; vomiting; diarrhea.
Manganese Tea, whole Grains Needed for normal tendon Deficiency: Unknown in humans.
2-5 mg and Cereal and bone structure.
products are the Component of some Overdose: Generally results from
richest dietary enzymes important in inhalation of manganese containing
sources. Adequate metabolism. dust or fumes, not dietary ingestion.
amounts are found
in Fruits and
Vegetables.
Molybdenum The concentration Component of enzymes Deficiency: Unknown in humans.
0.15-0.3 mg in food varies needed in metabolism.
depending on the Helps regulate iron storage. Overdose:
environment in Gout-like joint pain.
which the food was
grown. Milk,
Beans, Breads and
Cereals contribute
the highest
amounts.
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