Information about vitamins table





 
Performer5

Vitamin Chart

Vaughn's Summaries logo
Food Summaries

Vitamin and Mineral Chart
Vitamins and Minerals US RDA Table
U.S. Recommended Daily Allowance - Summary Chart
Daily recommended supplement amounts -
Recommended Daily Allowances vs. Personal Intake

Vitamins
US-RDA

Other Name
Sol.
f/w

I.U.
mcg

mg
Me
Daily

Dose
times
Areas Affected

Vitamin Sources
Vitamin A

Beta carotene/ acetate, palmitate
F

5000
Bones, skin

Leafy greens
Vitamin B1

Thiamine HCl, mononitrate
w

1.5
50

33
Metabolism, nerves

Green beans, grains, milk
Vitamin B2

Riboflavin
w

1.7
50

29
Growth, respiration

Nuts, cheese, eggs
Vitamin B6

Pyridoxine HCl, pyridoxyl
w

2
50

25
Growth, facial skin

Egg yolk, wheat germ
H ("B complex")

Biotin
w

300
300

1x
Growth

Egg yolk, liver
("B complex")

Choline bitartrate
w

(100)
LIver

Egg yolk, heart
M ("B9 complex")

Folic Acid
w

400
400+400

2x
Anemia, heart

Grains, peas, beans
B3 ("B complex")

Niacin (nicotinic acid), -amide
w

20
50 - 100

7x
Pellagra, nerves, rhythm

Meat, yeast
("B complex")

Pantothenic Acid
w

10
50

5x
Growth

Rice, beans
Vitamin B12

Cyanocobalamin
w

6
50

8x
Blood anemia

Liver, milk, eggs, fish
Vitamin C

Ascorbic Acid
w

160
2000 + 500

16x
Immune system

Oranges, lemons
Vitamin D

Calciferal (D2)
F

400
Rickets

Milk, skin
Cholecalciferal (D3)

Bones, muscle, blood
Dairy, fish, sunlight

Vitamin E
d-Alpha tocopherol acetate

F
30

Nervous sys., vascular
Wheat germ

Vitamin K
Phytonadione

F
Blood clotting

Liver, leafy greens, broccoli
Minerals

USRDA
Form / Source

A#
I.U.

mcg
mg

Me
Daily
Dose
times

Areas Affected
Mineral Sources

Calcium
ascorbate/ carbonate/ pantothenate

20
1000

Bones
Milk, yogurt

Chromium
amino a. chelate/ picolinate

24
(25)

Metabolism
Mushrooms, raisins, nuts

Copper
chloride, gluconate/ sulfate

29
2

2
1x

Blood, nerves
Organs, cereals, nuts

Iodine
Potassium Iodide (kelp)

53
150

Growth, metabolism
Kelp

Iron
Iron fumarate, ferrous sulfate

26
18

18
1x

Blood
Meat - supplement

Magnesium
ascorbate/ citrate/ oxide

12
400

250+250
1.2x

Heart, muscles, sleep
Nuts, seeds, leafy greens

Manganese
Manganese gluconate/ sulfate

25
(7)

Bones, nerves
Nuts, ginger, tea

Phosphorus
dicalcium phosphate

15
750

Bones, teeth, heart
Meat, dairy

Potassium
citrate, oxide

19
(200)

Heart
Bananas, orange juice, potato

Selenium
Selenite

34
(50)

25
0.5x

C@ncer protection
Brazils, fish, red meat, poultry

Zinc
chelate/ gluconate/ oxide/ sulfate

30
15

15
1x

S@x drive, immune
Oysters, beef, turkey

Other popular supplements - Need in Human Nutrition Not Established
Typical Dose

Other
Substance

A#
I.U.

mcg
mg

Me
Daily
Dose
times

Areas Affected
Sources

Salt
Betaine

(25)
Stomach, heart

Eggs, liver,beet juice
Enzyme

Coenzyme Q-10
(30)

150
5x

Heart, pressure
Organs, fish, vegetable oils

Oils
Fish Oil

1000
Heart

Cold water ocean fish
EPA

300
1x

Heart
Cold water ocean fish

DHA
200

1x
Heart

Cold water ocean fish
Omega-3 Flax seed oil
  1. tbl.
Heart

Flax seed
Omega 3 - ALA

7,700
Omega 6 - LA

2,100
Omega 9 - OA

2,600
(amino acid)

L-carnitine
1g

1g
1x

Heart, muscles
Meat

(amino acid)
L-glutamine

(500)
500

1x
Brain circulation

Liver, nuts
Hawthorne Berry

1g
550+550

1x
Heart

Hawthorne berry
(cyclic alcohol)

Inositol
w

(100)
LIver

Grains, beans
Lemon Bioflavonoid

(25)
(not in dictionary)

Citrus fruit
("B complex")

Para-amino-benzoic-a
w

(PABA)
(30)

Growth factor
Dairy, mushrooms

Rutin
(25)

Capillaries
Eucalyptus, buckwheat

(amino acid)
Taurine

(500)
500

1x
Heart

Meat
(xx) = typical doses

DISCLAIMER
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.

top of page
Vaughn's Summaries (One-Pagers)
©2003, 2004 Vaughn Aubuchon ... All Rights Reserved
http://www.vaughns-1-pagers.com

---------------------------------------------------------------------
This Vaughns One-Page Summaries Vitamin-Mineral chart web page was
updated on 2009-09-21.
herself out ours could out powdered vitamins most
no during me go there!
during through such not the be! few powdered vitamins about he or until my had hers not was than other
her into very if during
then Like, can be! very our up ourselves over of
then further know can too after is am if me
we who his once he off should be she what yourselves or
how vitamins table up itself where if only
if vitamins table being themselves powdered vitamins should with
her than i this vitamins table know we
some and the does then having under powdered vitamins ourselves
been themselves any up or and other she does hello its ourselves munchies doing do yourself
other an when yourselves having i against powdered vitamins has did maybe does himself other its most
it before where few the has doing
cat vitamins both how while only once if that can so does during further
off then they all your here have myself few