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Vitamin Also Known As Recom-
Functions Natural Sources
Vitamin A Retinol
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
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,
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-
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
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
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,


Calcium Phosphorous Iodine Iron Magnesium Zinc Selenium Fluoride
800mg 800mg 110ug 10mg 350mg 15mg 70ug 2.9mg

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.