| 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
sources, consuming mega 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
Retinol
Men: 3 000 IU
Women: 2 700 IU |
Liver, fortified Milk (Retinol form
- see below for Carotene sources.) |
Essential for eyes, skin and the
proper function of the immune system. Helps maintain hair, bones
and teeth. |
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. |
|
Beta Carotene
(Pro-Vitamin A)
(See Vitamin A) |
Carrots, Squash, Broccoli, Green
Leafy 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. |
Helps build and maintain teeth and
bones. Enhances calcium absorption. |
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. |
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. |
Necessary for carbohydrate metabolism
and muscle coordination. Promotes proper nerve function. |
Deficiency:
Anxiety; hysteria; depression; muscle cramps; loss of apetite;
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. |
Needed for metabolism of all foods
and the release of energy to cells. Essential to the functioning
of Vitamin B6 and Niacin. |
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. |
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. |
Converts food to molecular forms.
Needed to manufacture adrenal hormones and chemicals that regulate
nerve function. |
Deficiency:
Unclear in humans. Overdose:
See Vitamin B1. |
|
Vitamin B6
Pyridoxine
Men: 1.8 mg
Women: 1.5 mg |
Animal protein foods, Spinach, Broccoli,
Bananas. |
Needed for protein metabolism and
absorption, carbohydrate metabolism. Helps form red blood cells.
Promotes nerve and brain function. |
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. |
Builds genetic material. Helps form
red blood cells. |
Deficiency:
Pernicious anemia; nerve damage. (Note: Deficiency rare
except in strict vegetarians, the elderly or people with malabsorption
disorders.) Overdose:
See Vitamin B1. |
|
Biotin
60 mcg |
Cheese, Egg, Yolk, Cauliflower,
Peanut Butter |
Needed for metabolism of glucose
and formation of certain fatty acids. Essential for proper body
chemistry. |
Deficiency:
Seborrhic dermatitis 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. |
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 first stage of pregnancy may 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. |
Deficiency: Muscle weakness,
bleeding gums; easy bruising. In extreme cases, scurvy. Overdose:
Unknown. |
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. |
Helps build strong bones and teeth.
Promotes muscle and nerve function. Helps blood to clot. Helps
activate enzymes needed to convert food to energy. |
Deficiency: 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. |
|
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. |
|
Magnesium
Men: 230 - 250 mg
Women: 200 - 210 mg |
Spinach, Beef Greens, Broccoli,
Tofu, Popcorn, Cashews, Wheat Bran |
Activates enzymes needed to release
energy in body. Needed by cells for genetic material and bone
growth. |
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. |
|
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. |
|
Iron
(Elemental)
Men: 8-10 mg
Women: 8-13 mg |
Liver, lean Meats, Kidney beans,
enriched Bread, Raisins.
Note: Oxalic acid in spinach hinders iron absorption. |
Essential for making hemoglobin,
the red substance in blood that acrries oxygen to body cells. |
Deficiency:
Skin pallor; weakness; fatigue; headaches; shortness of
breath (all signs of iron-deficiency anemia) Overdose:
Toxic buildup in liver and in rare instances the heart. |
|
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. |
|
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. |
|
Copper
2-3 mg |
The richest sources of copper in
the diet are Liver and other organ Meats, Seafoods, Nuts and
Seeds. |
Component of several enzymes, 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:
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. |
|
Manganese
2-5 mg |
Tea, whole Grains and Cereal products
are the richest dietary sources. Adequate amounts are found
in Fruits and Vegetables. |
Needed for normal tendon and bone
structure. Component of some enzymes important in metabolism. |
Deficiency: Unknown in humans.
Overdose: Generally results from inhalation of manganese
containing dust or fumes, not dietary ingestion. |
|
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. |
|
