Vitamins

The Recommended Daily Allowances (RDAs) for vitamins and minerals are established by expert committees appointed by national health authorities. The process of determining RDAs is ongoing, with values being updated as new research emerges on nutrient requirements and health outcomes. It is advisable not to exceed the upper limits set for these nutrients, as excessive intake may have adverse effects.

98KB

Essential Vitamins.pdf

pdf

Vitamin	Benefits	RDA	Food Sources
A (Retinoid & Carotene)	Vision, skin and tissue formation, bone growth, immune function	M: 900 mcg W: 700 mcg Upper Limit 3,000	Retinoid: Beef, liver, eggs, shrimp, fish, whole milk Carotene: Carrots, sweet potatoes, pumpkin, squash, mangoes, oranges
B1 (Thiamin)	Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.	M: 1.2 mg W: 1.1 mg Upper Limit n/a	Watermelon, white rice, grapefruit, orange, peas, mussels, eggs, lean pork, macadamia nuts
B2 (Riboflavin)	Convert food into energy. Health of skin, hair, nails, blood and brain	M: 1.3 mg W: 1.1 mg Upper Limit n/a	Whole milk, yogurt, cheese, meat, poultry, leafy greens
B3 (Niacin)	Convert food into energy. Health of skin, blood cells, brain and nervous system	M: 16 mg W: 14 mg Upper Limit n/a	Meat, poultry, fish, cooked mushrooms and potatoes
B5 (Pantothenic Acid)	Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin	M: 5 mg W: 5 mg Upper Limit n/a	Poultry, egg yolks, cooked broccoli and mushrooms, avocados, tomatoes
B6 (Pyridoxine)	Helps regulate sleep, appetite, mood. Red blood cell production. Key role in cognition and immune function	M: 1.5 mg W: 1.5 mg Upper Limit n/a	Meat, fish, poultry, potatoes, non-citrus fruits
B9 (Folic Acid)	DNA synthesis, blood pressure regulation. helps lower homocysteine levels in the blood, reducing the risk of heart disease	M: 400 mcg W: 400 mcg Upper Limit n/a	Eggs, beef liver, avocado, oranges, mangos, lemons, white rice, cooked broccoli, brussels sprouts, cauliflower and asparagus
B12 (Cobalamin)	New cell generation. Breakdown fatty & amino acids. Nerve cell, red blood cell and DNA development	M: 2.4 mcg W: 2.4 mcg Upper Limit unknown	Meat, poultry, fish, milk, cheese
Biotin	Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair	M: 30 mcg W: 30 mcg Upper limit n/a	Liver, eggs, milk, sweet potato, avocado, hazelnuts, white mushrooms
C (Ascorbic Acid)	Helps make neurotransmitters, serotonin and norepinephrine. Build collagen and connective tissue. Neutralizes molecules that damage cells.	M: 90 mg W: 75 mg Upper Limit 2,000mg	Citrus fruits, strawberries, tomatoes, cooked potatoes, broccoli, peppers, cooked spinach and brussels sprouts
Choline	Cell structure and messaging. Fat transport and metabolism, DNA synthesis. Releases neurotransmitter acetylcholine vital for memory, muscle development, regulating heartbeat and nervous system maintenance	M: 550 mg W: 425 mg Upper Limit 3,500 mg	Red meat, poultry, milk, egg yolks, liver, scallops, clams, whey protein, cooked broccoli and brussels sprouts
D (Calciferol)	Helps form teeth and bones. Maintain calcium and phosphorus blood levels	M: 15 mcg W: 15 mcg Upper Limit 50 mcg	Sunlight, fortified milk, fatty fish
E (Alpha-tocopherol)	Neutralizes molecules that damage cells. Protects other vitamins from damage	M: 15 mg W: 15 mg Upper Limit 1,000 mg	Leafy green vegetables, nuts
K1 (Phylloquinone)	Involved in blood clotting and is essential for the synthesis of certain clotting factors in the liver.	M: 120 mcg W: 100 mcg Upper Limit n/a	Cooked broccoli, brussels sprouts, cabbage, spinach, kale and other green vegetables
K2 (Menaquinone)	Regulate calcium metabolism in the body. It helps activate proteins that direct calcium to the bones and teeth, while preventing its accumulation in soft tissues like arteries and joints.	M: 45 mcg W: 45 mcg Upper Limit n/a	Beef, poultry, pork, liver, eggs, milk, cheese, butter, kefir and fermented vegetables

By using this Site, you acknowledge that you have read, understood, and agree to be bound by these Terms of Use and Medical Disclaimer.