Vitamin and Mineral Chart
Vitamins | US-RDA |
| |||||||
| Other Name | Sol. f/w | I.U. | mcg | mg | Me Daily | Dose times | Areas Affected | Vitamin Sources |
Vitamin A | Beta carotene/ acetate, palmitate | F | 5000 |
|
|
|
| Bones, skin | Leafy greens |
Vitamin B1 | Thiamine HCl, mononitrate | w |
|
| 1.5 | 50 | 33 | Metabolism, nerves | Green beans, grains, milk |
Vitamin B2 | Riboflavin | w |
|
| 1.7 | 50 | 29 | Growth, respiration | Nuts, cheese, eggs |
Vitamin B6 | Pyridoxine HCl, pyridoxyl | w |
|
| 2 | 50 | 25 | Growth, facial skin | Egg yolk, wheat germ |
H ("B complex") | Biotin | w |
| 300 |
| 300 | 1x | Growth | Egg yolk, liver |
("B complex") | Choline bitartrate | w |
|
| (100)* |
|
| LIver | Egg yolk, heart |
M ("B9 complex") | Folic Acid | w |
| 400 |
| 400+400 | 2x | Anemia, heart | Grains, peas, beans |
B3 ("B complex") | Niacin (nicotinic acid), -amide | w |
|
| 20 | 50 - 100 | 7x | Pellagra, nerves, rhythm | Meat, yeast |
("B complex") | Pantothenic Acid | w |
|
| 10 | 50 | 5x | Growth | Rice, beans |
Vitamin B12 | Cyanocobalamin | w |
| 6 |
| 50 | 8x | Blood anemia | Liver, milk, eggs, fish |
Vitamin C | Ascorbic Acid | w |
|
| 160 | 2000 + 500 | 16x | Immune system | Oranges, lemons |
Vitamin D | Calciferal (D2) | F | 400 |
|
|
|
| Rickets | Milk, skin |
| Cholecalciferal (D3) |
|
|
|
|
|
| Bones, muscle, blood | Dairy, fish, sunlight |
Vitamin E | d-Alpha tocopherol acetate | F | 30 |
|
|
|
| Nervous sys., vascular | Wheat germ |
Vitamin K | Phytonadione | F |
|
|
|
|
| Blood clotting | Liver, leafy greens, broccoli |
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Minerals | USRDA |
| |||||||
| Form / Source | A# | I.U. | mcg | mg | Me Daily | Dose times | Areas Affected | Mineral Sources |
Calcium | ascorbate/ carbonate/ pantothenate | 20 |
|
| 1000 |
|
| Bones | Milk, yogurt |
Chromium | amino a. chelate/ picolinate | 24 |
| (25)* |
|
|
| Metabolism | Mushrooms, raisins, nuts |
Copper | chloride, gluconate/ sulfate | 29 |
|
| 2 | 2 | 1x | Blood, nerves | Organs, cereals, nuts |
Iodine | Potassium Iodide (kelp) | 53 |
| 150 |
|
|
| Growth, metabolism | Kelp |
Iron | Iron fumarate, ferrous sulfate | 26 |
|
| 18 | 18 | 1x | Blood | Meat - supplement |
Magnesium | ascorbate/ citrate/ oxide | 12 |
|
| 400 | 250+250 | 1.2x | Heart, muscles, sleep | Nuts, seeds, leafy greens |
Manganese | Manganese gluconate/ sulfate | 25 |
|
| (7)* |
|
| Bones, nerves | Nuts, ginger, tea |
Phosphorus | dicalcium phosphate | 15 |
|
| 750 |
|
| Bones, teeth, heart | Meat, dairy |
Potassium | citrate, oxide | 19 |
|
| (200)* |
|
| Heart | Bananas, orange juice, potato |
Selenium | Selenite | 34 |
| (50)* |
| 25 | 0.5x | C@ncer protection | Brazils, fish, red meat, poultry |
Zinc | chelate/ gluconate/ oxide/ sulfate | 30 |
|
| 15 | 15 | 1x | S@x drive, immune | Oysters, beef, turkey |
| |||||||||
Other popular supplements - Need in Human Nutrition Not Established | |||||||||
| Typical Dose |
| |||||||
Other | Substance | A# | I.U. | mcg | mg | Me Daily | Dose times | Areas Affected | Sources |
Salt | Betaine |
|
|
| (25)* |
|
| Stomach, heart | Eggs, liver,beet juice |
Enzyme | Coenzyme Q-10 |
|
|
| (30)* | 150 | 5x | Heart, pressure | Organs, fish, vegetable oils |
Oils | Fish Oil |
|
|
|
| 1000 |
| Heart | Cold water ocean fish |
| EPA |
|
|
|
| 300 | 1x | Heart | Cold water ocean fish |
| DHA |
|
|
|
| 200 | 1x | Heart | Cold water ocean fish |
| Omega-3 Flax seed oil |
|
|
|
| 1 tbl. |
| Heart | Flax seed |
| Omega 3 - ALA |
|
|
|
| 7,700 |
|
|
|
| Omega 6 - LA |
|
|
|
| 2,100 |
|
|
|
| Omega 9 - OA |
|
|
|
| 2,600 |
|
|
|
(amino acid) | L-carnitine |
|
|
| 1g | 1g | 1x | Heart, muscles | Meat |
(amino acid) | L-glutamine |
|
|
| (500)* | 500 | 1x | Brain circulation | Liver, nuts |
| Hawthorne Berry |
|
|
| 1g | 550+550 | 1x | Heart | Hawthorne berry |
(cyclic alcohol) | Inositol | w |
|
| (100)* |
|
| LIver | Grains, beans |
| Lemon Bioflavonoid |
|
|
| (25)* |
|
| (not in dictionary) | Citrus fruit |
("B complex") | Para-amino-benzoic-a | w | (PABA) |
| (30)* |
|
| Growth factor | Dairy, mushrooms |
| Rutin |
|
|
| (25)* |
|
| Capillaries | Eucalyptus, buckwheat |
(amino acid) | Taurine |
|
|
| (500)* | 500 | 1x | Heart | Meat |
|
|
|
|
| (xx)* = typical doses | ||||
