Fat-Soluble Vitamins
| |
Action |
Food Sources |
Age / RDA |
|---|
| Vitamin A |
Antioxidant needed for eye and skin health. |
Fish liver oil; manufactured in the body from brightly colored fruit and veggies. |
| 1-3 |
300 mcg |
| 4-8 |
400 mcg |
| 9 -13 |
600 mcg |
| 14-18 |
900 mcg (M)
700 mcg (F) |
|
| Vitamin D |
Controls calcium levels; critical for bone and tooth development. |
Cod liver oil, fatty fish, egg yolks, fortified dairy products. |
|
Vitamin E
(D-Alpha Tocopherol) |
Antioxidant involved in immune function and anti-inflammatory processes. |
Wheat germ oil, almonds and other nuts, coldpressed vegetable oils. |
| 1-3 |
6 mg |
| 4-8 |
7 mg |
| 9-13 |
11 mg |
| 14-8 |
15 mg |
|
| Vitamin K |
Helps with blood clotting and bone formation and repair. |
Cruciferous and leafy green vegetables. |
| 1-3 |
30 mcg |
| 4-8 |
55 mcg |
| 9-13 |
60 mcg |
| 14-18 |
75 mcg |
|
Water-Soluble Vitamins
| |
Action |
Food Sources |
Age / RDA |
|---|
Vitamin B1
Thiamine |
Enhances brain function, circulation, digestion, and energy production. |
Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds. |
| 1-3 |
0.5 mg |
| 4-8 |
0.6 mg |
| 9-13 |
0.9 mg |
| 14-18 |
1.2 mg (M)
1 mg (F) |
|
Vitamin B2
Riboflavin |
Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress. |
Almonds, brewer’s yeast, meats, milk, soybeans. |
| 1-3 |
0.5 mg |
| 4-8 |
0.6 mg |
| 9-13 |
0.9 mg |
| 14-18 |
1.3 mg (M)
1 mg (F) |
|
Vitamin B3
Niacin |
Essential for healthy circulation, skin, and nerves; important for converting food to energy. |
Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat. |
| 1-3 |
6 mg |
| 4-8 |
8 mg |
| 9-13 |
12 mg |
| 14-18 |
16 mg (M)
14 mg (F) |
|
Vitamin B5
Pantothenic Acid |
Fights stress; enhances stamina. |
Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat. |
| 1-3 |
2 mg |
| 4-8 |
3 mg |
| 9-13 |
4 mg |
| 14-18 |
5 mg |
|
| Vitamin B6 |
Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function. |
Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, organ meats, pork, potatoes, sunflower seeds, whole-grain cereals. |
| 1-3 |
0.5 mg |
| 4-8 |
0.6 mg |
| 9-13 |
1 mg |
| 14-18 |
1.3 mg (M)
1.2 mg (F) |
|
Vitamin B9
Folate / Folic Acid |
Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells. |
Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach. |
| 1-3 |
150 mcg |
| 4-8 |
200 mcg |
| 9-13 |
300 mcg |
| 14-18 |
400 mcg |
|
| Vitamin B12 |
Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism. |
Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy. |
| 1-3 |
0.9 mcg |
| 4-8 |
1.2 mcg |
| 9-13 |
1.8 mcg |
| 14-18 |
2.4 mcg |
|
| Biotin |
Needed for synthesis and utilization of amino acids and fats; supports healthy hair, nails, and skin. |
Brewer’s yeast, fruit, milk, rice bran, vegetables, nuts. |
| 1-3 |
8 mcg |
| 4-8 |
12 mcg |
| 9-13 |
20 mcg |
| 14-18 |
25 mcg |
|
| Vitamin C |
Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair, as well as anti-inflammatory action. |
Berries, citrus fruit, leafy greens, cauliflower, winter squash, asparagus. |
| 1-3 |
15 mg |
| 4-8 |
25 mg |
| 9-13 |
45 mg |
| 14-18 |
75 mg (M)
65 mg (F) |
|
Important Minerals
| |
Action |
Food Sources |
Age / RDA |
|---|
| Calcium |
Essential for strong bones and teeth, healthy gums, and muscle function. |
Dairy (and fortified substitutes), leafy greens, sardines. |
| 1-3 |
700 mg |
| 4-8 |
1,000 mg |
| 9-18 |
1,300 mg |
|
| Copper |
Aids in red blood cell, bone, and collagen formation. |
Almonds, avocados, legumes, broccoli, oats, seafood, soybeans. |
| 1-3 |
340 mcg |
| 4-8 |
440 mcg |
| 9-13 |
700 mcg |
| 14-18 |
890 mcg |
|
| Iron |
Essential to blood cell production, normal growth and development, and immune health. |
Eggs, fish, liver, meat, leafy vegetables, whole grains. |
| 1-3 |
7 mg |
| 4-8 |
10 mg |
| 9-13 |
8 mg |
| 14-18 |
11 mg (M)
15 mg (F) |
|
| Magnesium |
Vital for enzyme activity and energy production. |
Dairy, fish, leafy greens, meat, seafood. |
| 1-3 |
80 mg |
| 4-8 |
130 mg |
| 9-13 |
240 mg |
| 14-18 |
410 mg (M)
360 mg (F) |
|
| Manganese |
Needed for fat and protein metabolism, energy production, healthy nerves, and immune system. Effective for constipation. |
Avocados, nuts, seeds, sea vegetables, whole grains. |
| 1-3 |
1.2 mg |
| 4-8 |
1.5 mg |
| 9-13 |
1.9 mg (M)
1.6 mg (F) |
| 14-18 |
2.2 mg (M)
1.6 mg (F) |
|
| Selenium |
Important for thyroid gland function. |
Brazil nuts, brewer’s yeast, broccoli, brown rice, seafood, meat, whole grains. |
| 1-3 |
20 mcg |
| 4-8 |
30 mcg |
| 9-13 |
40 mcg |
| 14-18 |
55 mcg |
|
| Zinc |
Important in immune health; deficiency results in loss of senses of smell and taste. |
Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains. |
| 1-3 |
3 mg |
| 4-8 |
5 mg |
| 9-13 |
8 mg |
| 14-18 |
11 mg (M)
9 mg (F) |
|
