Vitamin And Mineral Guide
For Quick Information

Vitamins and Minerals are integral to our well-being.  It is therefore important to know what they can do for us and how much (RDI - Reference Daily Intake) of each vitamin and mineral our bodies need on a daily basis.  The following is provided to give you this information.  As some experts recommend a higher usage than the RDIs listed below, be sure to read the descriptions that follow.  In addition to RDI values, you will also find ODI (Optimum Daily Intake) values.  ODI values are established by independant experts.

iu. = international units,  mg. = milligrams,  mcg. = micrograms,  g. = grams

Notes About Multi-Vitamin/Mineral Supplements

iu. = international units,  mg. = milligrams,  mcg. = micrograms,  g. = grams

VITAMINS

Vitamin A

Helps maintain good vision, healthy skin, hair and mucous membranes.  Needed for proper bone and tooth development.  

Source:  Liver, mackerel, milk products.

RDI: 5000 iu.

Beta-Carotene

Beta-Carotene is precursor to vitamin A and is found in plants.  It performs similar functions as A and takes over for A when there is a shortage of A.  However, where vitamin A is a minor antioxidant, beta-carotene is a super antioxidant.  Diets rich in beta-carotene have been linked to lower rates of many cancers, heart disease, stroke and cataracts.  Also, where vitamin A can be toxic in large amounts, beta-carotene is not known to be toxic.  Both vitamin A and beta-carotene should be a part of any diet.  5,000 IU of vitamin A is equivalent to 3 mg. of beta-carotene..

Source:  Sweet potatoes, carrots, cantaloupe, spinach and other dark green leafy vegetables.

Recommended Usage:  5 to 15 mg. or 10,000 to 25,000 IU (There is no established RDI for beta-carotene.)

Vitamin B-1 (Thiamine)

Helps convert food to energy.  Aids the nervous and cardiovascular systems.  Stress can increase need for vitamins B-1 and B-6.  

Source: Rice bran, pork, beef, peas, beans, wheat germ, oatmeal and soybeans.

RDI:  1.5 mg.

Vitamin B-2 (Riboflavin)

Aids in growth and reproduction. functions to metabolize fats, carbohydrates and proteins. Promotes healthy skin, nails, and hair plus benefits vision and alleviates eye fatigue.  High dose supplements have been linked to migraine prevention (Talk to your doctor before taking high doses.)

Source:  Milk, liver, kidneys, yeast, cheese, leafy green vegetables, fish, and eggs.

RDI:  1.7 mg.

Vitamin B-3 (Niacin)

Helps keep the nervous system balanced and promoting healthy brain function.
Niacin is also important for the synthesis of sex hormones, thyroxine, cortisone and insulin.  Benefits joint mobility and helps inhibit the absorption of cholesterol.

Source: Poultry, fish, peanuts, brewer's yeast, rice bran and wheat germ.

RDI:  20 mg.

Vitamin B-5 (Pantothenic Acid)

Helps in cell building and maintaining normal growth and development of the central nervous system.  Helps form hormones and antibodies.  Necessary for the conversion of fat and sugar to energy.

Source:  Wheat germ, green vegetables, whole grains, mushrooms, fish, peanuts, brewer's yeast.

RDI:  10 mg.

Vitamin B-6 (Pyridoxine)

Helps in the utilization of proteins and the metabolism of  fats.  Needed for production of red blood cells and antibodies.  Excessive doses can lead to nerve damage.

Source: Chicken, beef, bananas, brewer's yeast, eggs, brown rice, soybeans, oats, whole wheat, peanuts, and walnuts.

RDI:  2 mg.

Vitamin B-12 (Cyanocobalamin)

Assists in the functioning of the nervous system, the formation of red blood cells and the building of genetic material.  Vitamin B-12 comes only from animal foods.  Vegetarians must supplement B-12.

Source: Beef and other meats, clams, eggs, fish and dairy products.

RDI: 6 mcg.

Vitamin B-15 (Pangamic acid)

There are three specific B vitamins that deserve special discussion: choline, inositol, and B15 (pangamic acid). Vitamin B-15 is of particular interest in the areas of increased energy and athletic performance.  It is not an essential vitamin and it is extremely rare to find it in supplements in this country.  It is used by athletes to enhance performance.  Doses are typically 50 - 150 mg. per day.  ODI:  25 to 100 mg.

Vitamin C (Ascorbic Acid)

Vital to collagen formation, the connective substance in cells.  Helps in the formation of proteins called collagen.  Strengthens the tissue which further strengthens the capillaries, skin, teeth and the bone structure.  Fights toxic effects of smoke and pollution.  Protects fat soluble vitamins from oxidation. Helps in healing, in production of red blood cells, in preventing hemorrhaging, fighting bacterial infections, and regulating cholesterol.  Helps the body to absorb iron.  C is also a very active antioxidant.  Vitamin C leaves the body quickly, 12 hours or less.  The RDI is 60 mg. per day, however, most experts recommend 500 mg. twice per day (1000 mg. total).

Source:  Available from most fresh fruits and vegetables.  It would be difficult to eat enough fruits and vegetables to ingest 1000 mg. of C per day.

RDI: 60 mg.

Vitamin D (Calciferol)

Essential to calcium and phosphorus utilization.  Promotes strong bones and teeth. Our main source of D is sunlight.

Source:  Vitamin D fortified milk, egg yolk, fish, fish oils.

RDI:  400 iu.

Vitamin E (Tocopherol)

An good antioxidant source.  Protects essential fatty acids and vitamin A from oxidation.  Supplies oxygen to the body thus providing more energy, less fatigue.  A natural anticoagulant.  Like vitamin C, E leaves the system quickly.  Selenium increases E's potency.

Source: Most vegetable oils, safflower oil, green vegetables, eggs, corn, soybeans, wheat germ, whole grains.

RDI:  30 iu.

Vitamin K

Essential for formation of prothrombin which is required in blood clotting.  Essential for proper liver function.  Aids in reducing excessive menstrual flow.

Source:  Soybean oil, kelp, alfalfa, leafy green vegetables, cow's milk, yogurt, egg yolks, fish liver oils, blackstrap molasses.

RDI:  80mcg.

Biotin

Also known as vitamin H.  Essential in the metabolism of fats and proteins.  Helps synthesize amino- and fatty acids and the formation of DNA & RNA.  May help in slowing the graying of hair and baldness.

Source:  Brewer's yeast, beef liver and kidney, unpolished rice, soybeans, egg yolk, milk.

RDI: 300 mcg.

Choline

Choline is an important member of the B-Complex Vitamins.  It is a phospholipid, an essential fatty acid.  Choline comes from two sources.  It is a major part of the dietary supplement Lecithin.  It also comes from choline bitartrate and choline citrate which are used as the predominant sources of choline as a vitamin supplements.  Dietary choline and lecithin are very important for the prevention of many pathologic conditions and both have been used as a dietary supplement for the purpose of treating or preventing several human diseases including cirrohis of the liver, arteriosclerosis and certain deficiencies of brain function and memory.  They also increase the solubility of cholesterol and help keep blood platelets from clumping together.  Both lecithin and choline are essential dietary components for ensuring optimal nutrition and as they have some different and complementary properties, it is desirable to supplement with both (lecithin and choline bitartrate or choline citrate).

Lecithin and its component phosphatidyl choline are known to be essential for proper liver function.  Choline and lecithin have also been shown to be essential for proper brain development in infants and children.

Lecithin, found in foods such as eggs, soybeans, peanuts and liver, is the predominant source of choline in the human diet.  

One of the problems with lecithin supplementation has always been the susceptibility of lecithin to becoming rancid.  Thus, when supplementing with lecithin it is essential that the product be fresh and packaged in an oxygen-free container.  After opening, it should be refrigerated.  Choline supplements from choline bitartrate or choline citrate do not require refrigeration.

Because of the increasingly recognized importance of choline in the diet, both from its choline and lecithin sources, it has been determined that most of us are not consuming a daily optimal level of these choline sources.  By supplementing, however, we can ensure that we do receive ample amounts of both of these important nutrients.

RDI:  ODI:  50 to 500 mg.  Recommended usage of Lecithin:  1200 mg.

Folic Acid

Helps the body form genetic material and red blood cells.  Aids in protein metabolism.  Acts as an antioxidant lowering the risk several cancers.  When taken daily, beginning at least 30 days prior to pregnancy, has been shown to help prevent birth defects.  

Source:  Green vegetables, navy, lima, pinto and kidney beans, okra, orange juice.

RDI:  400 mcg.

Inositol

Choline and inositol are usually present in B-complex supplements, but not usually in quantities that bring out their full potential.   To be specific, both redistribute body fat in a favorable way and also help emulsify it.  That's great news for dieters and bodybuilders who are constantly trying cut body fat and gain muscle.  In fact, these two in combination are often the main or only ingredients in some popular "miracle fat burning supplements".  Also, choline is an essential part of several neurotransmitters in the brain, including a chemical that enhances memory. Doses of 1,000 mg or more per day are thought to produce memory enhancing effects, especially in older people.  ODI:  50 to 500 mg.

PABA (Para-aminobenzoic Acid)

Part of the B-Complex.  Aids in the utilization of proteins, fats and carbohydrates. Helps form folic acid. Has important sun-screening properties.  Helps in the effectiveness of pantothenic acid.  When used in conjunction with folic and pantothenic acids, can delay hair graying and in some cases restore hair color.

Source:  Kidney and liver, yeast, whole grains, bran, wheat germ and molasses.

Recommended use:  300 to 500 mg.  (RDI not established)

MINERALS

Boron

Boron is a trace mineral and until recently little was known about it's usefulness as a nutrient.  Boron works closely with calcium and vitamin D in the preservation of bone mass and the prevention of bone demineralization.  It may also help vitamin D absorb, as well as enhance the immune system and the inflammatory response.  Therefore, it may have significant roles in the prevention and treatment of osteoporosis and arthritis.  No deficiency symptoms have been identified and only small doses of 3 to 6 mg. per day are usually taken.  It is more commonly being included in multi-vitamin/mineral supplements.  ODI:  3 to 6 mg.

Calcium

Necessary to build strong bones and teeth (especially in infants).  It helps to calm nerves and aids in insomnia.  Plays a role in muscle contraction, blood clotting and cell membrane upkeep and aids in the release of some brain chemicals.  Adequate calcium consumption greatly lowers the risk of osteoporosis.

Source: Milk and milk products such as yogurt and cheese, whole grains and unrefined cereals, white beans, green vegetables, fish with bones (salmon, sardines).

RDI: Adults 1000 mg. (1 gr.)

Chromium

Improves glucose handling in people with diabetes.  Helps in carbohydrate utilization.  Involved in synthesis of fatty acids and cholesterol.

Source:  Wheat germ, brewer's yeast, broccoli, milk, cottage cheese, rice, raisins, dried prunes, ham, grape juice, liver and whole grain cereal.

RDI:  120 mcg.

Copper

Assists in the formation of hemoglobin.  Helps maintain healthy bones, blood vessels and nerves.  Also plays a role in the antioxidant system.

Source: Barley, potatoes, whole grains, mushrooms, cocoa, beans, almonds and most seafoods.

RDI:  2 mg.

Iron

Necessary for production of hemoglobin, builds up blood quality and increases resistance to stress and disease.

Source: Liver, lean meats, eggs, baked potatoes, soybeans, pinto and kidney beans, whole grains and cereals, dried fruits.

RDI:  Males 10 mg, Females 18 mg.

Magnesium

Aids in the production of proteins and helps regulate body temperature.  Helps lower blood pressure.  Key substance in transmission of genetic code and cell reproduction.  Helps with proper functioning of nerves and muscles and healthy maintenance of bones.

Source: Whole grain foods, wheat bran, dark-green leafy vegetables, soybeans, navy and lima beans, fish, oysters, shrimp, almonds, peanuts.

RDI:  400 mg.

Manganese

Necessary for normal skeletal development.  Needed for protein, carbohydrate, fat production.  Helps to maintain the production of sex hormones, and nourishes the nerves and brain.

Source:  Milk and milk products, egg yolks, sunflower seeds, wheat germ, wheat bran, whole grain cereals and flour, cocoa, shellfish, tea, dried peas and beans, brewer's yeast and bone meal with vitamin D.

RDI:  2 mg.

Phosphorus

Essential for utilization of carbohydrates, fats and proteins for growth, maintenance, cell repair, and energy production.  Necessary for proper skeletal growth, tooth development, proper kidney functions and transference of nerve impulses.

Source: Meat, fish, poultry, milk, yogurt, eggs, whole grains, seeds, broccoli and nuts.

RDI:  1000 mg.

Potassium

Important for normal nerve and muscle function.  Aids in proper maintenance of the blood's mineral balance.  Helps maintain fluid and electrolyte balance within cells.  Helps dispose of body waste.  Works with sodium to regulate the body's water balance.  Contributing to transmission of nerve impulses and helps lower blood pressure.

Source:  Bananas, dries apricots, yogurt, whole grains, sunflower seeds, potatoes, sweet potatoes, lima and kidney beans.

RDI: 3500 mg.

Selenium

Along with Vitamin E, it works in some metabolic processes and aids in normal body growth and fertility.  A powerful antioxidant, maybe the most studied in relation to reducing the chance of developing cancer and the possibility of curing cancer.

Source: Seafood, organ meats, bran and wheat germ, broccoli, celery, cucumbers, mushrooms, grains.

Recommended usage:  70 to 200 mcg.  (No current RDI)

Zinc

Necessary for healing and development of new cells.  Zink is a part of many antioxidant enzymes and an important part of a strong immune system.  Aids enzymes in digestion and metabolism.  Important to general growth, reproductive organs and normal functioning of prostate gland.

Source: Beef, lamb, seafood( especially oysters), eggs, yogurt, brewer's yeast, beans, nuts, seeds, and wheat germ.

RDI: 15 mg.

Iodine

Important to the formation of metabolizing hormones which are formed in the thyroid which stimulate the immune system, digestion and formation of protein.

Source: Kelp, shell fish and seafood, iodized salt, and milk.

RDI:  150 mcg.

Notes About Multi-Vitamin/Mineral Supplements

Most of the vitamins and minerals listed above don't require individual supplementation, beyond a multi-vitamin supplement, unless you have a specific condition requiring more than the RDI.  And always consult your doctor before exceeding the RDI.  

All multi-vitamin and mineral supplements are not created equal.  Some are designed for specific purposes, seniors, males, females, etc.  Using the information above, read the labels or advertising before committing your hard earned dollars.  Don't buy a multi-supplement or any supplement that does not list all ingredients.  Look for a supplement that provides 100% or less of the RDIs shown above.  I have put the RDIs along side the list of vitamin and mineral names so you can copy just that part of this page and use it do your comparison shopping.  

Why 100% or less?  If you can take your multi-supplements two or three times per day, you will get more from that supplement than if taken only once per day.  You maintain a higher level of vitamins and minerals in your body throughout a 24 hour period.  Shot for 100% if you wish to take your supplement only once per day.

Hundred of studies have shown links between diets high in essential nutrients and lower rates of disease.  Diets low in essential nutrients can cause what are known as deficiency diseases; cancer, heart disease, etc.  A good multi-vitamin/mineral supplement can help prevent deficiency diseases.  A healthy diet can help also.