Vitamin Chart

Food Summaries

U.S. Recommended Daily Allowance - Summary Chart

Daily recommended supplement amounts -
Recommended Daily Allowances vs. Personal Intake

  Vitamins

Areas Affected

Vitamin Sources

  Vitamin A

Beta carotene/ acetate, palmitate

Bones, skin

Leafy greens

  Vitamin B1

Thiamine HCl, mononitrate

Metabolism, nerves

Green beans, grains, milk

  Vitamin B2

Riboflavin

Growth, respiration

Nuts, cheese, eggs

  Vitamin B6

Pyridoxine HCl, pyridoxyl

Growth, facial skin

Egg yolk, wheat germ

  H ("B complex")

Biotin

Growth

Egg yolk, liver

  ("B complex")

Choline bitartrate

LIver

Egg yolk, heart

  M ("B9 complex")

Folic Acid

Anemia, heart

Grains, peas, beans

  B3 ("B complex")

Niacin (nicotinic acid), -amide

Pellagra, nerves, rhythm

Meat, yeast

  ("B complex")

Pantothenic Acid

Growth

Rice, beans

  Vitamin B12

Cyanocobalamin

Blood anemia

Liver, milk, eggs, fish

  Vitamin C

Ascorbic Acid

Immune system

Oranges, lemons

  Vitamin D

Calciferal (D2)

F

Rickets

Milk, skin

Cholecalciferal (D3)

Bones, muscle, blood

Dairy, fish, sunlight

  Vitamin E

d-Alpha tocopherol acetate

F

Nervous sys., vascular

Wheat germ

  Vitamin K

Phytonadione

F

Blood clotting

Liver, leafy greens, broccoli

  Minerals

Areas Affected

Mineral Sources

  Calcium

ascorbate/ carbonate/ pantothenate

Bones

Milk, yogurt

  Chromium

amino a. chelate/ picolinate

Metabolism

Mushrooms, raisins, nuts

  Copper

chloride, gluconate/ sulfate

Blood, nerves

Organs, cereals, nuts

  Iodine

Potassium Iodide (kelp)

Growth, metabolism

Kelp

  Iron

Iron fumarate, ferrous sulfate

Blood

Meat - supplement

  Magnesium

ascorbate/ citrate/ oxide

Heart, muscles, sleep

Nuts, seeds, leafy greens

  Manganese

Manganese gluconate/ sulfate

Bones, nerves

Nuts, ginger, tea

  Phosphorus

dicalcium phosphate

Bones, teeth, heart

Meat, dairy

  Potassium

citrate, oxide

Heart

Bananas, orange juice, potato

  Selenium

Selenite

C@ncer protection

Brazils, fish, red meat, poultry

  Zinc

chelate/ gluconate/ oxide/ sulfate

S@x drive, immune

Oysters, beef, turkey

  Other popular supplements - Need in Human Nutrition Not Established

  Other

Areas Affected

Sources

  Salt

Betaine

Stomach, heart

Eggs, liver,beet juice

  Enzyme

Coenzyme Q-10

Heart, pressure

Organs, fish, vegetable oils

  Oils

Fish Oil

Heart

Cold water ocean fish

EPA

Heart

Cold water ocean fish

DHA

Heart

Cold water ocean fish

Omega-3 Flax seed oil

Heart

Flax seed

Omega 3 - ALA

Omega 6 - LA

Omega 9 - OA

  (amino acid)

L-carnitine

Heart, muscles

Meat

  (amino acid)

L-glutamine

Brain circulation

Liver, nuts

Hawthorne Berry

Heart

Hawthorne berry

  (cyclic alcohol)

Inositol

LIver

Grains, beans

Lemon Bioflavonoid

(not in dictionary)

Citrus fruit

  ("B complex")

Para-amino-benzoic-a

Growth factor

Dairy, mushrooms

Rutin

Capillaries

Eucalyptus, buckwheat

  (amino acid)

Taurine

Heart

Meat

 (xx)* = typical doses

The author has no medical training. No advice is intended.
Although the author has tried to be as accurate as possible, errors and mis-statements are possible.
Consult your doctor for personal nutrition advice.

I could not find a chart like the above. So, I assembled this list of RDAs, to help myself regulate my vitamin and mineral intake. I hope that it helps you.

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