I will not pretend to be an expert in Nutrition. This web site came to be, because my father had Diabetes, and nutrition was important to my father.
While I was the computer brains behind the scenes, making it happen. As a joint Father / Daughter activity, this niche Diet / Nutrition / Weight Loss site came to be.
This site ebbs and flows on the best accurate scientific information I can find. I have added links to the highly readable Council for Responsible Nutrition
Vitamin and Mineral Recommendations which is depicted by the symbol:
Click Here on
Vitamins and Minerals - Overdose & Deficiency
Vitamins and Minerals Chart
This chart has not been updated in 10 years or more (dating back to 1995 or so), and along the way, many folks and organizations, have had plenty to say on this matter;
both what are our daily requirements? And even more importantly - what is out daily upper limit? Let me give you an example of where an upper daily limit,
could become very important. I, as a woman, take a Calcium supplement, in order to keep my bones strong (I don't otherwise get enough Calcium in my diet alone).
My Calcium supplement comes with Vitamin D (a fat soluble Vitamin, not flushed daily from our bodies, thus Vitamin D could build up in our bodies over time).
In my Calcium supplement alone, I get a days worth of Vitamin D (currently reported as 400 IU). All well and good, except I also routinely take a multi Vitamin,
which also contains a days worth of Vitamin D (reported as 400 IU). I am now over the minimum daily requirement for Vitamin D (at 800 IU),
but I can read in these charts, that I am well under the 2000 IU reported as the daily upper limit for Vitamin D. Boy, that's good news, because I also get
some Vitamin D from the milk I drink (or the yogurt I eat) and from the sunshine I am exposed to. See how this being over minimum daily requirement, but being under
upper limit can not only happen, innocently enough, but why it also matters?
(Vitamin D a fat soluble Vitamin, not flushed daily from our bodies, thus Vitamin D could build up in our bodies over time).
[CNR]
And I have added links to documents hosted at The Office of Dietary Supplements, National Institutes of Health. These documents are issued by the
Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences and are depicted by this symbol:
[IOM] [PDF Reader]
if you don't already have one, but will need one, to read some of these PDF formatted files.
Vitamin/Mineral
Food Sources
What It Does
Effects
Unproven Claims
Fat Soluble Vitamins can be stored in the body and need not be consumed daily. While it
is difficult to "overdose" on them from ordinary sources, consuming megadoses
of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body.
Abbreviations: IU=International Units; mg=milligrams; mcg=micrograms.
Vitamin A
Retinol
Men: 3 000 IU
Women: 2 700 IU
See:
[CNR]
[IOM]
Liver, fortified Milk (Retinol form - see below for Carotene sources.)
Essential for eyes, skin and the proper function of the immune system. Helps maintain hair, bones and teeth.
Deficiency: Night blindness; reduced hair growth in children; loss of apetite; dry, rough skin; lowered resistance to infection; dry eyes.
Overdose: Headaches; blurred vision; fatigue; diarrhea; irregular periods; joint and bone pain; dry, cracked skin; rashes; loss of hair; vomiting, liver damage.
Beta Carotene
(Pro-Vitamin A)
(See Vitamin A)
Carrots, Squash, Broccoli, Green Leafy Vegetables
Antioxidant. Converted to Vitamin A in the body. (See Vitamin A)
The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.
Vitamin D
Men: 100 IU
Women: 100 IU
See:
[CNR]
[IOM]
Egg Yolk, Milk, Exposure to sun enables body to make its own Vitamin D.
Helps build and maintain teeth and bones. Enhances calcium absorption.
Deficiency: Rickets in children; bone softening in adults; osteoporosis.
Overdose: Calcium deposits in organs; fragile bones; renal and cardiovascular damage.
Vitamin E
Men: 9-10 mg
Women: 6-7 mg
See:
[CNR]
[IOM]
Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or Soybean, Nuts, Wheat Germ.
Antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids.
Deficiency: Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormalities.
Overdose: Unknown.
The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.
Vitamin K
None established.
Estimated at 0.03 mcg/kg
See:
[CNR]
[IOM]
Green Vegetables, Liver, also made by intestinal bacteria.
Needed for normal blood clotting.
Deficiency: Defective blood coagulation.
Overdose: Jaundice in infants.
Water Soluble Vitamins are not stored in the body and should therefore be consumed daily.
Thiamine
Vitamin B1
Men: 0.8 - 1.3 mg
Women: 0.8 mg
See:
[CNR]
[IOM]
Sunflower Seeds, Pork, whole and enriched Grains, dried Beans.
Necessary for carbohydrate metabolism and muscle coordination. Promotes proper nerve function.
Deficiency: Anxiety; hysteria; depression; muscle cramps; loss of apetite; in extreme cases beriberi (mostly in alcoholics).
Overdose:Unknown, although excess of one B vitamin may cause deficiency of others.
Riboflavin
Vitamin B2
Men: 1.3 - 1.6 mg
Women: 1.1 mg
See:
[CNR]
[IOM]
Liver, Milk, Spinach, enriched Noodles, Mushrooms.
Needed for metabolism of all foods and the release of energy to cells. Essential to the functioning of Vitamin B6 and Niacin.
Deficiency: Cracks and sores around the mouth and nose; visual problems.
Overdose: See Vitamin B1.
Niacin
Vitamin B3
Men: 16-23 mg
Women: 14-16 mg
Niacin is converted to niacinamide in the body.
See:
[CNR]
[IOM]
Mushrooms, Bran, Tuna, Chicken, Beef, Peanuts, enriched Grains.
Needed in many enzymes that convert food to energy. Helps maintain a healthy digestive tract and nervous system. In very large doses, lower cholesterol (large doses should only be taken under the advice of a physician).
Deficiency: In extreme cases, pellagra, a disease characterized by dermatitis, diarrhea and mouth sores.
Overdose: Hot flashes; ulcers; liver disorders; high blood sugar and uric acid; cardiac arrythmias.
Pantothenic Acid
Vitamin B5
Men: 2.5 mg
Women: 2.5 mg
See:
[CNR]
[IOM]
Abundant in animal tissues, whole grain cereals and legumes.
Converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate
nerve function.
Deficiency: Unclear in humans.
Overdose:See Vitamin B1.
Vitamin B6
Pyridoxine
Men: 1.8 mg
Women: 1.5 mg
See:
[CNR]
[IOM]
Animal protein foods, Spinach, Broccoli, Bananas.
Needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells.
Promotes nerve and brain function.
Deficiency: Anemia, irritability, patches of itchy, scaling skin; convulsions.
Overdose: Nerve damage.
Vitamin B12
Cyanocobalamin
Men: 2 mcg
Women: 2 mcg
See:
[CNR]
[IOM]
Found almost exclusively in animal products.
Builds genetic material. Helps form red blood cells.
Deficiency: Pernicious anemia; nerve damage. (Note: Deficiency rare except in strict
vegetarians, the elderly or people with malabsorption disorders.)
Overdose: See Vitamin B1.
Biotin
60 mcg
See:
[CNR]
[IOM]
Cheese, Egg, Yolk, Cauliflower, Peanut Butter
Needed for metabolism of glucose and formation of certain fatty acids. Essential for proper body
chemistry.
Deficiency: Seborrhic dermatitis in infants. Rare in adults, but can be induced by consuming
large amounts of egg whites - anorexia, nausea, vomiting, dry scaly skin.
Overdose: See Vitamin B1
Folic Acid (Folacin)
Men: 180-220 mg
Women: 160-190 mg
See:
[CNR]
[IOM]
Green, leafy vegetables, Orange Juice, organ Meats, Sprouts.
Essential for the manufacture of genetic material as well as protein metabolism and red blood cell
formation.
Deficiency: Impaired cell division; anemia; diarrhea; gastrointestinal upsets.
Overdose: Convulsions in epileptics. May mask pernicious anemia (see Vitamin B12 deficiency).
Adequate amounts of this nutrient in the first stage of pregnancy may reduce the risks of neural
tube birth defects.
Vitamin C
Ascorbic Acid
Men: 40 mg
Women: 30 mg
See:
[CNR]
[IOM]
Citrus Fruits, Strawberries, Broccoli, Green Peppers
Antioxidant. Helps bind cells together and strengthens blood vessel walls. Helps maintain
healthy gums. Aids in the absorption of iron.
Deficiency: Muscle weakness, bleeding gums; easy bruising. In extreme cases, scurvy.
Overdose: Unknown.
The antioxidant properties of this nutrient may be a factor in reducing the risk
of certain forms of cancer. May reduce the effects of the common cold.
Minerals in organic products essential for body functions.
Calcium
Men: 800 - 1000 mg
Women: 700-800 mg
See:
[CNR]
[IOM]
Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.
Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot.
Helps activate enzymes needed to convert food to energy.
Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults.
Overdose: Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption
of iron and other minerals.
Phosphorus
Men: 1000 mg
Women: 850 mg (3-6 g)
See:
[CNR]
[IOM]
Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese
With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.
Deficiency: (Rare) Weakness; bone pain; Anorexia.
Overdose: Hinders body's absorption of calcium.
Magnesium
Men: 230 - 250 mg
Women: 200 - 210 mg
See:
[CNR]
[IOM]
Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran
Activates enzymes needed to release energy in body. Needed by cells for genetic material
and bone growth.
Deficiency: Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias.
Overdose: Nausea, vomiting, low blood pressure, nervous system disorders. Warning: Overdose
can be fatal to people with kidney disease.
Potassium
Men: 40-80 mmol
Women: 40-80 mmol (3-6 g)
See:
[IOM]
Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.
Helps maintain regular fluid balance. Needed for nerve and muscle function.
Deficiency: Nausea, anorexia, muscle weakness, irritability. (Occurs
most often in persons with prolonged diarrhea.)
Overdose: Rare.
Iron (Elemental)
Men: 8-10 mg
Women: 8-13 mg
See:
[CNR]
[IOM]
Liver, lean Meats, Kidney beans, enriched Bread, Raisins.
Note: Oxalic acid in spinach hinders iron absorption.
Essential for making hemoglobin, the red substance in blood that acrries oxygen to body cells.
Deficiency: Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs
of iron-deficiency anemia)
Overdose: Toxic buildup in liver and in rare instances the heart.
Zinc
Men: 12 mg
Women: 9 mg
See:
[CNR]
[IOM]
Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.
Necessary element in more than 100 enzymes that are essential to digestion and metabolism.
Deficiency: Slow healing of wounds; loss of taste; retarded growth and delayed
sexual development in children.
Overdose: Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding.
Selenium
0.05-0.2 mg
See:
[CNR]
[IOM]
Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain
varying amounts depending on the soil content.
Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals.
Deficiency: Unknown in humans.
Overdose: Finger nail changes, hair loss.
Copper
2-3 mg
See:
[CNR]
[IOM]
The richest sources of copper in the diet are Liver and other organ Meats, Seafoods, Nuts and Seeds.
Component of several enzymes, including on needed to make skin, hair and other pigments. Stimulates
iron absorption. Needed to make red blood cells, connective tissue and nerve fibres.
Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development
of bones, nerve tissue and lungs.
Overdose: Liver disease; vomiting; diarrhea.
Manganese
2-5 mg
See:
[CNR]
[IOM]
Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are
found in Fruits and Vegetables.
Needed for normal tendon and bone structure. Component of some enzymes important in metabolism.
Deficiency: Unknown in humans.
Overdose: Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion.
Molybdenum
0.15-0.3 mg
See:
[CNR]
[IOM]
The concentration in food varies depending on the environment in which the food was grown. Milk,
Beans, Breads and Cereals contribute the highest amounts.
Component of enzymes needed in metabolism. Helps regulate iron storage.
Deficiency: Unknown in humans.
Overdose: Gout-like joint pain.
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