Mouse over the vitamin name for a brief description
| VITAMIN RDI (recommended daily intake) |
| VITAMIN |
CURRENT RDI |
GRAMS |
| Vitamin A |
5,000 IU |
1,500 mcg |
| Vitamin C |
60 mg |
60 mg |
| Vitamin D |
400 IU |
10 mcg |
| Vitamin E |
30 IU |
20 mg |
| Vitamin K |
80 mcg |
|
| Thiamin |
1.5 mg |
|
| Riboflavin |
1.7 mg |
|
| Niacin |
20 mg |
|
| Vitamin B-6 |
2 mg |
|
| Folate |
400 mcg |
|
| Vitamin B-12 |
6 mcg |
|
| Biotin |
300 mcg |
|
Pantothenic
Acid |
10 mg |
|
| Choline |
n/a |
|
| MINERAL |
CURRENT RDI |
GRAMS |
| Calcium |
1000 mg |
|
| Iron |
18 mg |
|
| Phosphorous |
1000 mg |
|
| Iodine |
148 mcg |
|
| Magnesium |
400 mg |
|
| Zinc |
15 mg |
|
| Selenium |
68 mcg |
|
| Copper |
2 mg |
|
| Manganese |
2 mg |
|
| Chromium |
120 mcg |
|
| Molybdenum |
75 mcg |
|
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A useful fat soluble anti-oxidant that may help to prevent night blindness. May be taken as retinol or beta-carotene.
Toxicity: Naturally occurring vitamin A must be taken for months at a daily dose of at least 100,000 IU |
Also known as Ascorbic Acid. A water soluble anti-oxidant required for tissue repair and enhances immunity.
Toxicity: There is no known toxicity. |
Cholecalciferol. Fat soluble vitamin required for absorbing and utilizing calcium and phosphorous.
Toxicity: Levels of up to 1,000 IU daily appear to be safe. |
d or dl-alpha-tocpherol. Fat soluble anti-oxidant may aid in preventing cancer and cardiovascular disease
Toxicity: May be toxic at levels greater than 1,200 IU daily. |
Also known as Phylloquinone or Phytonactone. Necessary for blood clotting. Also essential for bone formation and repair.
Toxicity: There is no dosage at which vitamin K becomes toxic. If too much vitamin k is taken in, red blood cells die more quickly than the body can replace them. |
Also known as Vitamin B1. Enhances circulation and assists in blood formation, carbohydrate metabolism.
Toxicity: No known toxicity levels. |
Vitamin B2. Necessary for red blood cell formation, and anti-body production.
Toxicity: No known toxicity levels. |
Vitamin B3. For proper circulation and healthy skin. Supports nervous system function and nutrient metabolism.
Toxicity: There is no known toxicity however high doses of 2,000mg daily may produce adverse side-effects such as a "flushing" effect. |
Pyridoxine. Effects both physical and mental health. Promotes absorption of fats and proteins. Aids in sodium/potassium balance.
Toxicity: B-6 is relatively nontoxic but adverse side effects have been reported at daily dosages at 2,000-6,000 IU daily. |
Folic Acid. Needed for energy production and the formation of red blood cells. Very important in pregnancy. Helps to regulate embryonic and fetal nerve cell formation
Toxicity: No known toxicity levels. |
Also known as Cyanocobalamin. Needed to prevent anemia. Supports formation of red blood cells and utilization of iron.
Toxicity: No known toxicity levels. |
Also known as vitamin-H. Aids in cell growth, fatty acid production, and nutrient metabolism.
Toxicity: No known toxicity levels. |
Vitamin B-5. Known as the "anti-stress" vitamin. Supports the production of adrenal hormones, the formation of anti-bodies, and aids in vitamin utilization.
Toxicity: No known toxicity levels. |
Needed for proper transmission of nerve signals from the brain through the central nervous system. May be used to form the neurotransmitter acetyl-choline.
Toxicity: |
Needed for formation of strong bones and teeth
Toxicity: No known toxicity levels. Considered safe at levels of up to 2,500mg daily. |
Allows for oxygenation of red blood cells. Important for growth and a healthy immune system.
Toxicity: Levels of up to 75mg daily are considered safe. |
Needed for bone and tooth formation, cell growth and kidney function.
Toxicity: No known toxic levels but too much phosphorous may lead to an increase in calcium excretion. |
Helps to metabolize excess fat. Important for mental and physical development as well as a healthy thyroid.
Toxicity: May be toxic at levels of 20,000 mcg daily. |
A vital catalyst in enzyme activity. Particularly those enzymes involved in energy production.
Toxicity: May be toxic at levels above 9,000mg daily. |
Essential for prostate gland function, reproductive organ growth, and hormone formation.
Toxicity: May be toxic at levels above 2,000mg daily. |
A vital anti-oxidant especially when combined with vitamin E.
Toxicity: May be toxic at levels of 2,400 - 3,000 mcg daily. |
Aids in the formation of bone, hemoglobin, and red blood cells.
Toxicity: Toxic only in hereditary disorder (Wilson's disease). |
Necessary for protein and fat metabolism, healthy nerves, healthy immune system, and blood sugar regulation.
Toxicity: May be toxic when inhaled. |
Supports glucose metabolism and stable blood sugar levels.
Toxicity: May be toxic when inhaled. |
Essential for nitrogen metabolism.
Toxicity: Levels up to 250 mg are considered safe. |
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