Vitamin (common names)

Benefits

Recommended amount (dailyRDA* or dailyAI**)

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 risk. Keeps tissues and skin healthy. Plays an important role in bone growth. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts

M: 900 mcg (3,000 IU)W: 700 mcg (2,333IU)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 energy. Needed 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 energy. Needed 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 energy. Essential 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.

PANTOTHENICACID (vitamin B₅)

Helps convert food into energy. Helps 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.

VITAMINB₆(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 moods. Helps 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 disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects 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 glucose. Helps make and break down some fatty acids. Needed 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 breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters 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 activities. Plays 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 bones. Helps form teeth and bones. Supplements 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 cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer’s disease. Supplements may protect against prostate cancer

M: 15 mg, W: 15 mg (15 mg equals about 22IU from natural sources of vitamin E and 33 IU from synthetic vitamin E)

1,000 mg (nearly 1,500IU natural vitamin E; 2,200 IUsynthetic)

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 pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets 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 B₁₂deficiency, 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 (dailyRDA* or dailyAI**)

Upper limit (UL) per day

Good food sources

Did you know?

CALCIUM

Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps 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 body. A 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 metabolism. Helps 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 formation. Keeps 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 growth. Prevents 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 body. Needed 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 pressure. Helps 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 bones. Helps 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 ofDNA and RNA.Helps convert food into energy. Part 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 body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting 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.

SELENIUM

Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps 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 body. Helps 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 structures. Needed 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 liver. Needed for immune system, taste, smell, and wound healing. When 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