| Vitamin
(common names) |
Benefits |
Recommended
amount (daily RDA* or daily AI**) |
Upper
limit (UL) per day |
Good
food sources |
Did
you know? |
| VITAMIN
A (Retinol, retinal, and retinoic
acid — three active forms of
vitamin A in the body — are retinoids, "preformed" vitamin
A. Beta carotene can easily be converted
to vitamin A as needed.) |
Essential
for vision Lycopene may lower prostate cancer
riskKeeps tissues and skin healthyPlays an important role in bone growthDiets rich in the carotenoids alpha
carotene and lycopene seem to lower
lung cancer riskCarotenoids act as antioxidantsFoods rich in the carotenoids lutein
and zeaxanthin may protect against
cataracts |
M:
900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some
supplements report vitamin A in international
units (IU’s). |
3,000
mcg (about 10,000 IU) |
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 |
Many
people get too much preformed vitamin
A from food and supplements.Large amounts of supplemental vitamin
A (but not beta carotene) can be harmful
to bones. |
| THIAMIN (vitamin
B1) |
Helps
convert food into energyNeeded for healthy skin, hair, muscles,
and brain |
M:
1.2 mg, W: 1.1 mg |
Not
known |
Pork
chops, ham, soymilk, watermelons, acorn
squash |
Most
nutritious foods have some thiamin. |
| RIBOFLAVIN (vitamin
B2) |
Helps
convert food into energyNeeded for healthy skin, hair, blood,
and brain |
M:
1.3 mg, W: 1.1 mg |
Not
known |
Milk,
yogurt, cheese, whole and enriched grains
and cereals, liver |
Most
Americans get enough of this nutrient. |
| NIACIN (vitamin
B3, nicotinic acid) |
Helps
convert food into energyEssential for healthy skin, blood
cells, brain, and nervous system |
M:
16 mg, W: 14 mg |
35
mg |
Meat,
poultry, fish, fortified and whole grains,
mushrooms, potatoes, peanut butter |
Niacin
occurs naturally in food and can also
be made by your body from the amino acid
tryptophan, with the help of B6. |
| PANTOTHENIC
ACID (vitamin B5) |
Helps
convert food into energyHelps make lipids (fats), neurotransmitters,
steroid hormones, and hemoglobin |
M:
5 mg, W: 5 mg |
Not known |
Wide
variety of nutritious foods, including
chicken, whole grains, broccoli, mushrooms,
avocados, tomato products |
Deficiency
causes burning feet and other neurologic
symptoms. |
| VITAMIN
B6 (pyridoxal, pyridoxine,
pyridoxamine) |
Aids
in lowering homocysteine levels and may
reduce the risk of heart diseaseHelps convert tryptophan to niacin
and serotonin, a neurotransmitter that
plays key roles in sleep, appetite,
and moodsHelps make red blood cells Influences cognitive abilities and
immune function |
31–50:
M: 1.3 mg, W: 1.3 mg51+: M: 1.7 mg, W: 1.5 mg |
100
mg |
Meat,
fish, poultry, legumes, tofu and other
soy products, potatoes, noncitrus fruits
such as bananas and watermelons |
Many
people don’t get enough of this
nutrient. |
| Vitamin
B12 (cobalamin) |
Aids
in lowering homocysteine levels and may
lower the risk of heart diseaseAssists in making new cells and breaking
down some fatty acids and amino acidsProtects nerve cells and encourages
their normal growth Helps make red blood cells |
M:
2.4 mcg, W: 2.4 mcg |
Not
known |
Meat,
poultry, fish, milk, cheese, eggs, fortified
cereals, fortified soymilk |
Some
people, particularly older adults, are
deficient in vitamin B12 because
they have trouble absorbing this vitamin
from food. A lack of vitamin B12 can
cause memory loss, dementia, and numbness
in the arms and legs. |
| BIOTIN |
Helps
convert food into energy and synthesize
glucoseHelps make and break down some fatty
acidsNeeded for healthy bones and hair |
M:
30 mcg, W: 30 mcg |
Not
known |
Many
foods, including whole grains, organ
meats, egg yolks, soybeans, and fish |
Your
body needs very little biotin. Some
is made by bacteria in the gastrointestinal
tract. However, it’s not clear
how much of this the body absorbs. |
| VITAMIN
C (ascorbic acid) |
Foods
rich in vitamin C may lower the risk
for some cancers, including those of
the mouth, esophagus, stomach, and breastLong-term use of supplemental vitamin
C may protect against cataractsHelps make collagen, a connective
tissue that knits together wounds and
supports blood vessel wallsHelps make the neurotransmitters serotonin
and norepinephrine Acts as an antioxidant, neutralizing
unstable molecules that can damage
cellsBolsters the immune system |
M:
90 mg, W: 75 mg Smokers: Add 35 mg |
2,000
mg |
Fruits
and fruit juices (especially citrus),
potatoes, broccoli, bell peppers, spinach,
strawberries, tomatoes, Brussels sprouts |
Evidence
that vitamin C helps reduce colds has
not been convincing. |
| CHOLINE |
Helps
make and release the neurotransmitter
acetylcholine, which aids in many nerve
and brain activitiesPlays a role in metabolizing and transporting
fats |
M:
550 mg, W: 425 mg |
3,500
mg |
Many
foods, especially milk, eggs, liver,
and peanuts |
No
rmally the body makes small amounts
of choline. But experts don’t know
whether this amount is enough at certain
ages. |
| VITAMIN
D (calciferol) |
Helps
maintain normal blood levels of calcium
and phosphorus, which strengthen bonesHelps form teeth and bonesSupplements can reduce the number
of non-spinal fractures |
31–50:
5 mcg (200 IU) 51–70: 10 mcg (400
IU) 71+: 15 mcg (600 IU) |
50
mcg (2,000 IU) |
Fortified
milk or margarine, fortified cereals,
fatty fish |
Many
people don’t get enough of this
nutrient.While the body uses sunlight
to make vitamin D, it cannot make enough
if you live in northern climes or don’t
spend much time in the sun. |
| VITAMIN
E (alpha-tocopherol) |
Acts
as an antioxidant, neutralizing unstable
molecules that can damage cellsProtects vitamin A and certain lipids
from damageDiets rich in vitamin E
may help prevent Alzheimer’s
diseaseSupplements may protect against prostate
cancer |
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) |
1,000
mg (nearly 1,500 IU natural vitamin E;
2,200 IU synthetic) |
Wide
variety of foods, including vegetable
oils, salad dressings and margarines
made with vegetable oils, wheat germ,
leafy green vegetables, whole grains,
nuts |
Vitamin
E does not prevent wrinkles or slow other
aging processes. |
| FOLIC
ACID (folate, folacin) |
Vital
for new cell creationHelps prevent brain and spine birth
defects when taken early in pregnancy;
should be taken regularly by all women
of child-bearing age since women may
not know they are pregnant in the first
weeks of pregnancyCan lower levels of homocysteine and
may reduce heart disease risk May reduce risk for colon cancerOffsets breast cancer risk among women
who consume alcohol |
M:
400 mcg, W: 400 mcg |
1,000
mcg |
Fortified
grains and cereals, asparagus, okra,
spinach, turnip greens, broccoli, legumes
like black-eyed peas and chickpeas, orange
juice, tomato juice |
Many
people don’t get enough of this
nutrient.Occasionally, folic acid masks a B12 deficiency,
which can lead to severe neurological
complications. That’s not a reason
to avoid folic acid; just be sure to
get enough B12. |
| VITAMIN
K (phylloquinone, menadione) |
Activates
proteins and calcium essential to blood
clottingMay help prevent hip fractures |
M:
120 mcg, W: 90 mcg |
Not
known |
Cabbage,
liver, eggs, milk, spinach, broccoli,
sprouts, kale, collards, and other green
vegetables |
Intestinal
bacteria make a form of vitamin K that
accounts for half your requirements.If you take an anticoagulant, keep
your vitamin K intake consistent. |
| Mineral
(common names) |
Benefits |
Recommended
amount (daily RDA* or daily AI**) |
Upper
limit (UL) per day |
Good
food sources |
Did
you know? |
| CALCIUM |
Builds
and protects bones and teethHelps with muscle contractions and
relaxation, blood clotting, and nerve
impulse transmissionPlays a role in hormone secretion
and enzyme activationHelps maintain healthy blood pressure |
31–50:
M: 1,000 mg, W: 1,000 mg 51+: M: 1,200 mg, W: 1,200 mg |
2,500
mg |
Yogurt,
cheese, milk, tofu, sardines, salmon,
fortified juices, leafy green vegetables,
such as broccoli and kale (but not spinach
or Swiss chard, which have binders that
lessen absorption) |
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. |
| CHLORIDE |
Balances
fluids in the bodyA component of stomach acid, essential
to digestion |
Food
and Nutrition Board 1989 guidelines:
M: 750 mg, W: 750 mg |
Not
known |
Salt
(sodium chloride), soy sauce, processed
foods |
New
recommendations (DRIs) for chloride are
under development by the Institute of
Medicine. |
| CHROMIUM |
Enhances
the activity of insulin, helps maintain
normal blood glucose levels, and is needed
to free energy from glucose |
31–50:
M: 35 mcg, W: 25 mcg 51+: M: 30 mcg, W: 20 mcg |
Not
known |
Meat,
poultry, fish, some cereals, nuts, cheese |
Unrefined
foods such as brewer’s yeast,
nuts, and cheeses are the best sources
of chromium. |
| COPPER |
Plays
an important role in iron metabolismHelps make red blood cells |
M:
900 mcg, W: 900 mcg |
10,000
mcg |
Liver,
shellfish, nuts, seeds, whole-grain products,
beans, prunes |
More
than half of the copper in foods is absorbed. |
| FLUORIDE |
Encourages
strong bone formationKeeps dental cavities from starting
or worsening |
M:
4 mg, W: 3 mg |
10
mg |
Water
that is fluoridated, toothpaste with
fluoride, marine fish, teas |
Harmful
to children in excessive amounts. |
| IODINE |
Part
of thyroid hormone, which helps set body
temperature and influences nerve and
muscle function, reproduction, and growthPrevents goiter and a congenital thyroid
disorder |
M:
150 mcg, W: 150 mcg |
1,100
mcg |
Iodized
salt, processed foods, seafood |
To
prevent iodine deficiencies, some countries
add iodine to salt, bread, or drinking
water. |
| IRON |
Helps
hemoglobin in red blood cells and myoglobin
in muscle cells ferry oxygen throughout
the bodyNeeded for chemical reactions in the
body and for making amino acids, collagen,
neurotransmitters, and hormones |
31–50:
M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg |
45
mg |
Red
meat, poultry, eggs, fruits, green vegetables,
fortified bread and grain products |
Many
women of childbearing age don’t
get enough iron.Women who do not menstruate probably
need the same amount of iron as men.Because iron is harder to absorb from
plants, experts suggest vegetarians
get twice the recommended amount (assuming
the source is food). |
| MAGNESIUM |
Needed
for many chemical reactions in the body Works with calcium in muscle contraction,
blood clotting, and regulation of blood
pressureHelps build bones and teeth |
31+:
M: 420 mg, W: 320 mg |
350
mg (Note: This upper limit applies to
supplements and medicines, such as laxatives,
not to dietary magnesium.) |
Green
vegetables such as spinach and broccoli,
legumes, cashews, sunflower seeds and
other seeds, halibut, whole-wheat bread,
milk |
The
majority of magnesium in the body is
found in bones. If your blood levels
are low, your body may tap into these
reserves to correct the problem. |
| MANGANESE |
Helps
form bonesHelps metabolize amino acids, cholesterol,
and carbohydrates |
M:
2.3 mg, W: 1.8 mg |
11
mg |
Nuts,
legumes, whole grains, tea |
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. |
| MOLYBDENUM |
Part
of several enzymes, one of which helps
ward off a form of severe neurological
damage in infants that can lead to early
death |
M:
45 mcg, W: 45 mcg |
2,000
mcg |
Legumes,
nuts, grain products, milk |
Molybdenum
deficiencies are rare. |
| PHOSPHORUS |
Helps
build and protect bones and teethPart of DNA and RNAHelps convert food into energyPart of phospholipids, which carry
lipids in blood and help shuttle nutrients
into and out of cells |
M:
700 mg, W: 700 mg |
31–70:
4,000 mg 71+: 3,000 mg |
Wide
variety of foods, including milk and
dairy products, meat, fish, poultry,
eggs, liver, green peas, broccoli, potatoes,
almonds |
Certain
drugs bind with phosphorus, making it
unavailable and causing bone loss, weakness,
and pain. |
| POTASSIUM |
Balances
fluids in the bodyHelps maintain steady heartbeat and
send nerve impulses Needed for muscle contractions A diet rich in potassium seems to
lower blood pressureGetting enough potassium from your
diet may benefit bones |
Food
and Nutrition Board 1989 guidelines:
M: 2,000 mg, W: 2,000 mg |
Not
known |
Meat,
milk, fruits, vegetables, grains, legumes |
New
recommendations (DRIs) for potassium
are under development by the Institute
of Medicine.Food sources do not cause toxicity,
but high-dose supplements might. |
| < b>SELENIUM |
Acts
as an antioxidant, neutralizing unstable
molecules that can damage cellsHelps regulate thyroid hormone activity |
M:
55 mcg, W: 55 mcg |
400
mcg |
Organ
meats, seafood, walnuts, sometimes plants
(depends on soil content), grain products |
Researchers
are investigating whether selenium may
help reduce the risk of developing cancer. |
| SODIUM |
Balances
fluids in the bodyHelps send nerve impulses Needed for muscle contractionsImpacts blood pressure; even modest
reductions in salt consumption can
lower blood pressure |
Food
and Nutrition Board 1989 guidelines:
M: 500 mg, W: 500 mg |
Not
determined |
Salt,
soy sauce, processed foods, vegetables |
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. |
| SULFUR |
Helps
form bridges that shape and stabilize
some protein structuresNeeded for healthy hair, skin, and
nails |
Unknown |
Unknown |
Protein-rich
foods, such as meats, fish, poultry,
nuts, legumes |
Sulfur
is a component of thiamin and certain
amino acids. There is no recommended
amount for sulfur. Deficiencies occur
only with a severe lack of protein. |
| ZINC |
Helps
form many enzymes and proteins and create
new cellsFrees vitamin A from storage in the
liverNeeded for immune system, taste, smell,
and wound healingWhen taken with certain antioxidants,
zinc may delay the progression of age-related
macular degeneration |
M:
11 mg, W: 8 mg |
40
mg |
Red
meat, poultry, oysters and some other
seafood, fortified cereals, beans, nuts |
Because
vegetarians absorb less zinc, experts
suggest that they get twice the recommended
requirement of zinc from plant foods. |
| *Recommended
dietary allowance **Adequate intake |
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