Vitamin/Mineral

Function

Requirement

Food Sources

Deficiency Symptoms

Toxicity Symptoms

Vitamin A

(Carotenoids)

Teeth, skin, eye health

M=900 mcg/D

F=700 mcg/D

Eggs, meat, dairy, orange colored fruits and vegetables

Poor night vision

Birth defects, orange-colored skin

Vitamin B1

(Thiamine)

Conversion of food to energy

M= 1.2 mg/D

F= 1.1 mg/D

Whole grain pastas, breads, and cereals, lean meats, dried beans

Weakness, fatigue, extreme deficiency results in Beriberi, Korsakoff, and Wernicke’s Syndrome

None

Vitamin B2

(Riboflavin)

Cell growth, red blood cell production, convert food to energy

M=1.3 mg/D

F=1.1 mg/D

Lean meats, dairy, nuts, legumes, green leafy vegetables

Anemia, sores in mouth, lips and throat

None

Vitamin B3

(Niacin)

Digestive skin and nerve function, convert food to energy

M= 16 mg/D

F= 14 mg/D

Dairy, poultry, fish, nuts, eggs

Pellagra, inflamed skin and nerves, digestive issues

Liver damage, peptic ulcers, rashes

Vitamin B5

(Pantothenic acid)

Convert food to energy, hormone production

Both M + F= 5 mg/D

Meats, legumes, yeast, eggs, milk, whole grains

Rare

Rare

Vitamin B6

(Pyridoxine)

Immune system, red blood cell production, nerve function, protein breakdown

M (14-50)= 1.3 mg/D, (51+)=1.7 mg/D

F (19-50)=1.3 mg/D, (51+)= 1.5 mg/D

Beans, nuts, eggs, meats, whole grains

Mouth and tongue sores, altered mental status

Neurologic issues

Vitamin B7

(Biotin)

Convert food to energy

Both M + F=30 mg/D

Eggs, green leafy vegetables, whole grains

Rare

None

Vitamin B9

(Folic acid, Folate)

Cell production

M=400 mcg/D

F (14-50)= 800 mcg/D, (51+)= 400 mcg/D

Green leafy vegetables, fruits, legumes, nuts, peas

Birth defects if mother is deficient, anemia, diarrhea

None

Vitamin B12

Metabolism, red blood cell formation, nervous system maintenance

Both M + F= 2.4 mcg/D

Meat, dairy, shellfish, poultry

Pernicious anemia, numbness and tingling in arms and legs, weakness

None

Vitamin C

(Ascorbic acid)

Cell growth, collagen production in tissues, antioxidant

M=90mg/D

F=75mg/D

Fruits and vegetables, green peppers, citrus fruits, strawberries, tomatoes

Dry skin and hair, bleeding nose and gums, extreme deficiency results in scurvy

Diarrhea, upset stomach

Vitamin D

Calcium absorption

Both M + F (14-50)=5 mcg/D, (51-70)=10mcg/D, (71+)=15 mcg/D

Dairy products, fish, fortified cereals

Osteoporosis (adults), rickets (children)

Kidney stones, vomiting

Vitamin E

(Tocopheral)

Antioxidant, red blood cell growth, vitamin K function

Both M+F= 15mg/D

Wheat germ, corn, nuts, olives, vegetable oils, spinach

Hemolytic anemia

None

Vitamin K

Blood clotting

Both M + F= 90 mcg/D

Cabbage, cauliflower, green leafy vegetables, cereals

Bruising, nose and gums bleeding

Rare

Potassium

Acid/base regulation, protein synthesis, neuromuscular function

Both M+F= 4.7 g/D

All fruits and vegetables, meats

Muscle cramping, weakness, constipation, heart palpitations

Nausea, weak and irregular heart beat

Sodium

Blood pressure regulation, neuromuscular function

Both M+F= 1500 mg/D

Processed foods, table salt, milk, beets

Confusion, muscle cramping, weakness

High blood pressure

Chloride

Acid/base regulation, digestion, fluid balance

Both M+F= (14-51)2.3g/D

(50-71)2.0g/D

(71+) 1.8g/D

Table salt, vegetables

Low blood pressure, weakness

None

Phosphorus

Bone and teeth health, conversion of food to energy

Both M+F= 700 mg/D

Meats, dairy products, nuts

Bone weakness

None

Magnesium

Muscle function, enzyme function, energy utilization

M= 400-420 mg/D

F= 300-320 mg/D

Nuts, whole grains, soy products

Weakness, drowsiness

None

Zinc

Immune function, cell growth, Sperm development

M=11mg/D

F=8mg/D

Beef, pork, lamb, peanuts, legumes

Hair loss, decrease in appetite, skin lesions

Diarrhea, nausea, vomiting

Iron

Red blood cell development, protein element

M=8mg/D

F=(19-51) 18mg/D, (51+) 8mg/D

Beans, dried fruit, eggs, red meats, tuna, salmon, spinach

Anemia, weakness, shortness of breath, dizziness, headache

Fatigue, dizziness, nausea, vomiting

Manganese

Enzyme function, conversion of food to energy

M=2.3 mg/D

F=1.8 mg/D

Green leafy vegetables, nuts, whole grains

Rare

Rare

Copper

Red blood cells maintains blood vessels, bone, nerve and immune tissues

Both M+F= 900 mcg/D

Oysters, shellfish, whole grains, beans, nuts, potatoes

Anemia, osteoporosis

Brain disorders, kidney failure

Calcium

Bone health, muscle contraction, blood clotting, nerve impulses

Both M+F

 (19-50) =1000mg/D

(51+)=1200mg/D

Dairy, green leafy vegetables, shellfish, fortified products

Osteoporosis/ osteopenia, hypertension, irregular heart beat

Kidney stones

Iodine

Metabolism, conversion of food to energy, thyroid function

Both M+F= 150 mcg/D

Iodized salt, seafood, dairy products, plants grown in iodine rich soil

Goiter, hypothyroidism, decreased thyroid function

Rare

Selenium

Antioxidant properties, possible prevention of cancer

Both M+F= 55mcg/D

Vegetables, seafood, red meat, whole grains, poultry, garlic

Dashan disease, abnormalities in heart muscle

Hair loss, nausea, irritability, fatigue

Molybdenum

Antioxidant properties, DNA production, metabolism

Both M+F=       45 mcg/D

Milk, spinach, peas, grains

Metabolic disorders

Joint pain, diarrhea, anemia