Vitamins

Vitamin	Also Known As	Recom- mended Dosage	Functions	Natural Sources
Vitamin A	Retinol and/or Beta Carotene	10,000 IU	Helps build healthy eyes, required for growth and bone development. Beta Carotene is a good antioxidant. Helps healing of infections.	Carrots, yams, pumpkins, yellow or orange fruits, beet greens, fish, eggs, tuna
Vitamin B1	Thiamine	1.2mg	Helps in carbohydrate metabolism and energy production. Required for normal nerve function.	Whole grains, rice bran, lean meats, fresh peas, beans, wheat germ, oranges, poultry, fish, enriched pastas
Vitamin B2	Riboflavin	1.3mg	Helps in production of energy from foods and the formation of red blood cells.	Fortified grains & cereals, leafy green vegetables, poultry, fish, yogurt, milk, cheese
Vitamin B3	Niacin	16mg	Assists in release of energy from carbohydrates, fats and proteins; helps promote healthy skin.	Fortified breads and cereals, brewer's yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk peanuts, potatoes, tomatoes, tuna, veal, beef liver, chicken breast
Vitamin B5	Pantothenic Acid	10 - 100 mg	Helps release energy from foods; required for synthesis of many substances.	Lean meats, whole grain cereals, fish, legumes
Vitamin B6		1.3 mg	Essential for protein metabolism and nervous system function; participates in synthesis of hormones and red blood cells.	Whole grain breads and cereals, fish, chicken, bananas
Vitamin B9	Folic Acid	400 mcg	Essential for red blood cell formation and synthesis of DNA and protein	Fortified cereals, pinto beans, navy beans, green leafy vegetables, beef, brown rice, bran, cheese, lamb, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains
Vitamin B12	Cyanoco- balamin	2.4 mcg	Helps maintain healthy nervous system, required for normal growth and for production of red blood cells. Helps breakdown fatty acids.	Ham, clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, low fat diary products
Vitamin C		90 mg	Required for formation of connective tissue, bones and teeth; assists in utilization of other vitamins, acts as an antioxidant.	Citrus fruits, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes, watercress
Vitamin D		600 IU	Aides in normal bone growth and tooth function; facilitates calcium and phosphorus absorption.	Sun exposure, sardines, salmon, fortified milk, fortified cereals, herring, liver, tuna, margarine, cod liver oil
Vitamin E		22.4 IU	As an antioxidant it protects body cells and helps maintain normal red blood cells.	Whole grains, wheat germ, nuts, spinach, sunflower seeds
Vitamin H	Biotin	0.3 mg	Assists in metabolism of carbohydrates and synthesis of fats and proteins.	Legumes, nuts
Vitamin K		65 mcg	Essential in the blood clotting process.	Green leafy vegetables like kale, spinach, broccoli, cauliflower

Minerals

For Your Information: All the given doses are for adult males, and represent the minimum amount that is required for health.
In most cases you would aim to exceed these values to ensure that you are getting enough. However, you can take too much!
Be careful, and do not exceed the recommended doses by large amounts without first checking to see if it is safe.
You take vitamin and mineral supplements to be more healthy, don't lose your aim and do harm by over doing it.