|
Vitamin or Mineral
|
Good
|
Other/Bad
|
Where to Find It
|
Recommended Daily Amount (RDA) M=Men
W=Women
|
|
Vitamin A
|
Promotes good eyesight and normal functioning of the immune
system.
|
Large amounts of supplemental vitamin A (but not beta
carotene) can be harmful to bones. This
vitamin is fat-soluble and is stored in the body for a long time, especially
in pregnancy. An overdose may be dangerous.
|
Food sources include:
Sources of retinoids: Beef,
liver, eggs, shrimp, fish, fortified milk, cheddar cheese, Swiss cheese
Sources of beta carotene: Sweet
potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens
|
M: 900 mcg (3,000 IU)W: 700 mcg (2,333IU)
Upper Limit:
3,000 mcg (about 10,000 IU)
|
|
Vitamin B1 (Thiamine)
|
Helps the body process carbohydrates and some protein.
|
No danger. It dissolves in water, so any excess is passed in urine.
|
Food sources include:
Enriched, fortified, or whole-grain products such as bread, pasta, and cereals
|
M: 1.2 mg, W: 1.1 mg
Upper Limit:
Not Known
|
|
Vitamin B2
(Riboflavin)
|
Supports many body processes, such as turning food into
energy. It also helps your body make red blood cells.
|
No danger. It dissolves in water, so any excess is passed in urine.
|
Food sources include:
Milk, breads, fortified cereals, almonds, asparagus, dark
meat chicken, and cooked beef
|
M: 1.3 mg, W: 1.1 mg
Upper Limit:
Not Known
|
|
Vitamin B3
(Niacin)
|
What it does: Helps
with digestion and changing food into energy; helps make cholesterol.
|
Common side effects
include: Mild dizziness, sweating or chills, nausea, burping or
diarrhea. Serious side effects
include: severe allergic reaction, uneven or fast-pounding heartbeat, grayish
stool color, skin itching or rash, severe stomach pain, shortness of breath,
flu-like symptoms, muscle pain, yellowing of skin or eyes
|
Food sources include:
|
M: 16 mg, W: 14 mg
Upper Limit:
35 mg
|
|
Vitamin B5
(Pantothenic Acid)
|
What it does: Helps
convert food into energy. Helps make lipids (fats), neurotransmitters,
steroid hormones, and hemoglobin
|
Deficiency causes burning feet and other neurologic
symptoms.
|
Food sources include: Wide variety of
nutritious foods, including chicken, whole grains, broccoli, mushrooms,
avocados, tomato products
|
M: 5 mg, W: 5 mg
Upper Limit:
Not Known
|
|
Vitamin B6
|
What it does: Supports
your nervous system. Helps the body break down proteins. Helps the body break down stored sugar. Aids in lowering homocysteine levels
and may reduce the risk of heart disease. Helps convert tryptophan to niacin
and serotonin, a neurotransmitter that plays key roles in sleep, appetite,
and moods. Helps make red blood cells Influences cognitive abilities and
immune function
|
May cause nerve problems in large doses. Evidence is conflicting about
the maximum safe dose, so get medical advice before exceeding the RDA.
|
Food sources include:
Fortified cereals, fortified soy-based meat substitutes,
baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and
spinach
|
31–50: M: 1.3 mg, W: 1.3 mg 51+: M: 1.7 mg, W: 1.5 mg
Upper Limit:
100 mg
|
|
Vitamin B12
(Cobalamin)
|
What it does: Helps
with cell division and helps make red blood cells.
|
A lack of vitamin B12 can cause memory loss, dementia, and
numbness in the arms and legs.
|
Food sources include:
Beef, clams, mussels, crabs, salmon, poultry, soybeans, and
fortified foods
|
M: 2.4 mcg, W: 2.4 mcg
Upper Limit:
Not Known
|
|
Vitamin C
(Ascorbic acid)
|
What it does: Promotes
a healthy immune system and helps make collagen. It's also
needed to make certain chemical messengers in the brain.
|
Large doses can cause diarrhea and nausea, eg 2g/day . Some scientists
have argued that 1000-5000mg per day may damage your DNA.
|
Food sources include:
Citrus fruits, berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red
and green bell peppers, cabbage, and spinach
|
M: 90 mg, W: 75 mg Smokers: Add
35 mg
Upper Limit:
2,000 mg
|
|
Vitamin D
|
What it does: Maintains
bone health and helps the body process calcium;
important for immune system function; may protect from cancer.
|
This vitamin is fat-soluble so can accumulate in the body. Overdoses
are dangerous, but there is wide variability in the toxic level, eg 400IU for
children.
|
Food sources include:
Fortified milk, cheese, and
cereals; egg yolks; salmon
|
31–50: 5 mcg (200 IU) 51–70: 10 mcg (400IU) 71+: 15 mcg (600 IU)
Upper Limit:
50 mcg (2,000 IU)
|
|
Vitamin E
|
What it does: As an antioxidant, it helps protect cells from damage.
|
Potential effect with warfarin increasing risk of bleeding, more than
400IU/day can increase risk of heart failure and death in long term illness.
|
Food sources include: Leafy green
vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola,
and soybean
|
M: 15 mg, W: 15 mg (15 mg equals about 22 IU from
natural sources of vitamin E and 33 IU from
synthetic vitamin E)
Upper Limit:
1,000 mg (nearly 1,500IU natural
vitamin E; 2,200 IU synthetic)
|
|
Vitamin K
|
What it does: Helps
blood clot and maintains bone health.
|
A very serious allergic reaction to this drug is rare.
However, seek immediate medical attention if you notice any symptoms of a
serious allergic reaction, including: rash, itching/swelling
(especially of the face/tongue/throat), severe dizziness,
trouble breathing.
|
Food sources include:
Leafy green vegetables like parsley, chard,
and kale; olive, canola, and soybean oils; and broccoli
|
M: 120 mcg, W: 90 mcg
Upper Limit:
Not Known
|
|
Biotin
|
What it does: Helps
convert food into energy and synthesize glucose Helps make and break down
some fatty acid. Needed for healthy bones and hair
|
No danger. It dissolves in water, so any excess is passed in urine.
|
Food sources include: Many foods, including
whole grains, organ meats, egg yolks, soybeans, and fish
|
M: 30 mcg, W: 30 mcg
Upper Limit:
Not Known
|
|
Calcium
|
What it does: Helps
build and maintain strong bones and teeth. Helps muscles work. Supports cell communication.
|
High doses can lead to headaches, stomach pain, high blood pressure and diarrhoea. Excess calcium
can be deposited as kidney and gall bladder stones. It has been linked to an
increased risk for heart attack in recent research.
Adults absorb roughly 30% of calcium ingested, but this can
vary depending on the source. Diets very high in calcium may increase the
risk of prostate cancer.
|
Food sources include:
Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and
fortified products, such as orange juice, soy milk, and tofu
|
31–50: M: 1,000 mg, W: 1,000 mg 51+: M: 1,200 mg, W: 1,200
mg
Upper Limit:
2,500 mg
|
|
Chloride
|
What it does: Balances fluids in the body A component of
stomach acid, essential to digestion
|
New recommendations (DRIs) for chloride are under
development by the Institute of Medicine.
|
Food sources include:
Salt (sodium chloride), soy sauce, processed foods
|
Food and Nutrition Board 1989 guidelines: M: 750 mg, W: 750
mg
Upper Limit:
Unknown
|
|
Choline
|
What it does: Helps make and release the neurotransmitter
acetylcholine, which aids in many nerve and brain activities Plays a role in
metabolizing and transporting fats
|
Side Effects include:
Body odor (a fishy body odor due to consuming too much), increased body temperature, excessive sweating as
well as increased salivation
|
Food sources include: Milk,
eggs, liver, and peanuts
|
M: 550 mg, W: 425 mg
Upper Limit:
3,500 mg
|
|
Chromium
|
What it does: Helps
maintain normal blood sugar (glucose) levels.
|
Stop using chromium
picolinate and call your doctor is you have any of the following symptoms:
thinking problems, trouble concentrating, problems with balance or
coordination; liver problems-nausea, upper stomach pain, tiching, tired
feeling, loss of appetite, dark urine, clay-colored stools, jaundice
May also cause:
headaches, sleep problems (insomnia), mood changes, or feeling irritable
|
Food sources include:
Some cereals, beef, turkey, fish, broccoli, and grape juice
Unrefined foods such as brewer’s yeast, nuts, and cheeses
are the best sources of chromium.
|
31–50: M: 35 mcg, W: 25 mcg 51+: M: 30 mcg, W: 20 mcg
Upper Limit:
Not Known
|
|
Copper
|
What it does: Helps
break down iron, helps make red blood cells, and helps produce energy for
cells.
|
|
Food sources include:
Organ meats (like liver), seafood, cashews, sunflower
seeds, wheat bran cereals, whole-grain products, and cocoa products
|
M: 900 mcg, W: 900 mcg
Upper Limit:
10,000 mcg
|
|
Fluoride
|
What it does: Prevents
dental cavities and stimulates new bone formation.
|
Higher doses can weaken bones and ligaments, and cause muscle weakness and nervous system problems.
High doses of fluoride in children before their permanent teeth come through
the gums can cause tooth
discoloration.
Toothpaste and
fluoride rinses should not be swallowed routinely, particularly by children.
It’s a good idea to make sure that children under six years of age use only a
pea-sized amount of fluoride-containing toothpaste, just in case they swallow
some.
|
Food sources include:
Fluoridated water, teas, toothpaste with fluoride and some fish
|
M: 4 mg, W: 3 mg
Upper Limit:
10 mg
|
|
Folic Acid
|
What it does: Promotes
cell development, prevents birth defects, promotes heart health, and helps red blood cells
form.
|
No danger. It dissolves in water, so any excess is passed in urine.
Many people don’t get enough of this nutrient. Occasionally,
folic acid masks a B12deficiency,
which can lead to severe neurological complications. That’s not a reason to
avoid folic acid; just be sure to get enough B12.
|
Food sources include: Fortified cereals and
grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables
|
M: 400 mcg, W: 400 mcg
Upper Limit:
1,000 mcg
|
|
Glucosamine
|
What it does: Works to promote
joint and cartilage health. It
protects cartilage and stops it from breaking down.
|
According to the Arthritis Research Campaign, these can include
stomach upset, constipation, diarrhoea, headache and rash; glucosamine can
also react with anti-diabetic treatments by increasing blood sugar levels.
|
Food sources include:
Edible crustaceans such as shrimp, lobster, crab and
crawfish can provide trace amounts of glucosamine in their shells and tails.
|
500 mg taken three times a day
|
|
Iodine
|
What it does: Works
to make thyroid hormones.
|
Iodine can cause significant side effects in some people. Common side
effects include nausea and stomach pain, runny nose, headache, metallic
taste, and diarrhea.
In sensitive
people, iodine can cause side effects including swelling of the lips and face
(angioedema), severe bleeding and bruising, fever, joint pain, lymph node
enlargement, allergic reactions including hives, and death.
n both children and adults, there is concern that higher intake can
increase the risk of side effects such as thyroid problems. Iodine in larger
amounts can cause metallic taste, soreness of teeth and gums, burning in
mouth and throat, increased saliva, throat inflammation, stomach upset,
diarrhea, wasting, depression, skin problems, and many other side effects.
When iodine is
used directly on the skin, it can cause skin irritation, stains, allergic
reactions, and other side effects. Be careful not to bandage or tightly cover
areas that have been treated with iodine to avoid iodine burn.
|
Food sources include:
Iodized salt, some seafood, kelp, and seaweed
|
M: 150 mcg, W: 150 mcg
Upper Limit:
1,100 mcg
|
|
Iron
|
What it does: Carries
oxygen to all parts of the body through red blood cells.
|
Iron is stored in the body and high doses (over 17mg) can lead to
constipation, vomiting, nausea and diarrhea. Very high doses can be fatal.
|
Food sources include:
Leafy green vegetables, beans, shellfish, red meat, eggs,
poultry, soy foods, and some fortified foods
|
31–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg
Upper Limit: 45 mg
|
|
Magnesium
|
What it does: Helps
muscles and nerves work, steadies heart rhythm, maintains bone strength, and
helps the body create energy.
|
High doses can cause
diarrhea.
|
Food sources include:
Whole grains, leafy green vegetables, almonds, Brazil nuts, soybeans,
halibut, peanuts, hazelnuts, lima beans, black-eyed peas, avocados, bananas, kiwi, and shrimp
|
31+: M: 420 mg, W: 320 mg
Upper Limit:
350 mg (Note: This upper limit applies to supplements and
medicines, such as laxatives, not to dietary magnesium.)
|
|
Manganese
|
What it does: Supports
bone formation and wound healing, and also helps break down proteins, cholesterol, and carbohydrates. It’s also an antioxidant.
|
If you take supplements or have manganese in your drinking
water, be careful not to exceed the upper limit. Those with liver damage or
whose diets supply abundant manganese should be especially vigilant.
|
Food sources include:
Pecans, almonds, legumes, green and black tea, whole grains, and pineapple juice
|
M: 2.3 mg, W: 1.8 mg
Upper Limit:
11 mg
|
|
Melatonin
|
What it does: Helps to regulate
sleep
|
Side effects include raised blood pressure, vivid dreams, headache,
lower body temperature, fatigue, depression, decreased libido and reduced
fertility.
|
Food sources include:
Researchers found that
pineapples, bananas, and oranges were able to increase melatonin presence
significantly.
|
1-3 mg
|
|
Molybdenum
|
What it does: Helps
process proteins and other substances.
|
Molybdenum is LIKELY SAFE when
taken by mouth appropriately
by adults. Molybdenum is safe in amounts that do not exceed 2 mg per day, the
Tolerable Upper Intake Level.
However,
molybdenum is POSSIBLY UNSAFE when taken by mouth in high
doses. Adults should avoid exceeding 2 mg daily.
|
Food sources include:
Legumes, grain products, and nuts
|
M: 45 mcg, W: 45 mcg
Upper Limit:
2,000 mcg
|
|
Phosphorus
|
What it does: Helps
cells work, helps the body make energy, helps red blood cells deliver oxygen,
and helps make bone.
|
Certain drugs bind with phosphorus, making it unavailable
and causing bone loss, weakness, and pain.
|
Food sources include:
Dairy products, beef, chicken, halibut, salmon, eggs, and
whole wheat breads
|
M: 700 mg, W: 700 mg
Upper Limit:
31–70: 4,000 mg 71+: 3,000 mg
|
|
Potassium
|
What it does: Helps
the nervous system and muscles; helps maintain a healthy balance of water.
|
New recommendations (DRIs) for potassium are under
development by the Institute of Medicine. Food sources do not cause toxicity,
but high-dose supplements might.
Taken in very high doses as a supplement, potassium can have serious
side-effects such as arrhythmia (faulty heartbeat) - and it can even be
fatal.
|
Food sources include:
Broccoli, potatoes with the skin, prune juice, orange
juice, leafy green vegetables, bananas, raisins, and tomatoes
|
Food and Nutrition Board 1989 guidelines: M: 2,000 mg, W:
2,000 mg
Upper Limit:
Not Known
|
|
Selenium
|
What it does: Helps
protect cells from damage and regulates thyroid hormone.
|
No known side effects
|
Food sources include:
Organ meats (like liver), shrimp, crabs, salmon, halibut,
and Brazil nuts
|
M: 55 mcg, W: 55 mcg
Upper Limit:
400 mcg
|
|
Sodium
|
What it does: Balances fluids in the body Helps send nerve
impulses Needed for muscle contractions Impacts blood pressure; even modest
reductions in salt consumption can lower blood pressure
|
While experts recommend that people limit sodium intake to
2,400 mg, most Americans consume 4,000–6,000 mg a day. New recommendations
(DRIs) for sodium are being developed by the Institute of Medicine.
|
Food sources include:
Salt, soy sauce, processed foods, vegetables
|
Food and Nutrition Board 1989 guidelines: M: 500 mg, W: 500
mg
Upper Limit:
Not Determined
|
|
Sulfur
|
What it does: Helps form bridges that shape and stabilize
some protein structures Needed for healthy hair, skin, and nails
|
Deficiencies occur only with a severe lack of protein.
|
Food sources include:
Protein-rich foods, such as meats, fish, poultry, nuts,
legumes
|
Unknown
Upper Limit:
Unknown
|
|
Zinc
|
What it does: Supports
immune function, as well as the reproductive and nervous systems.
|
High doses can lead to stomach cramps, nausea and vomiting, 100mg a
day is the current advised maximum daily limit
|
Food sources include:
Red meat, fortified cereals, oysters, almonds, peanuts,
chickpeas, soy foods, and dairy products
|
M: 11 mg, W: 8 mg
Upper Limit:
40 mg
|
