Wong, Heather Shane A.

BSN II – J 10/14/19
Vitamins and Minerals Prescribed dose for Prescribed dose for adults Natural sources Possible Abnormalities and
adolescents Complications
Vitamin B1 (Thiamine) Male: 1.2 mg Male: 1.2 mg Sunflower seeds, asparagus, Symptoms include burning
Female: 1.1 mg Female: 1.1 mg lettuce, mushrooms, black feet, weakness in extremities,
beans, navy beans, lentils, rapid heart rate, swelling,
spinach, peas, pinto beans, anorexia, nausea, fatigue, and
lima beans, eggplant, gastrointestinal problems.
Brussels sprouts, tomatoes
Vitamin B2 (Riboflavin) Male: 1.3 mg Male: 1.3 mg Almonds, soybeans/tempeh, Symptoms include cracks,
Female: 1.1 mg Female: 1.1 mg mushrooms, spinach, whole fissures and sores at corner of
wheat, yogurt, mackerel, mouth and lips, dermatitis,
eggs, liver conjunctivitis, photophobia,
glossitis of tongue, anxiety
Vitamin B3 (Niacin) Male: 16 mg Men: 16 mg/day Mushrooms, asparagus, Symptoms include dermatitis,
Female: 14 mg Women: 14 mg/day peanuts, brown rice, corn, diarrhea, dementia, and
green leafy vegetables, sweet stomatitis.
potato, potato, lentil, barley,
Vitamin B5 (Pantothenic Male: 4 mg Male: 4 mg Broccoli, lentils, split peas, Very unlikely. Only in severe
acid) Female: 4 mg Female: 4 mg avocado, whole wheat, malnutrition may one notice
mushrooms, sweet potato, tingling of feet.
sunflower seeds, cauliflower,
green leafy vegetables
Vitamin B6 (Pyridoxine) Male: 1.3 mg Men and Women age 19- Whole wheat, brown rice, Symptoms include chelosis,
Female: 1.3 mg 50: 1.3 mg/day green leafy vegetables, glossitis, stomatitis,
sunflower seeds, potato, dermatitis (all similar to
garbanzo beans, banana, vitamin B2 deficiency),
trout, spinach, tomatoes, nervous system disorders,
avocado, walnuts, peanut sleeplessness, confusion,
butter, tuna, salmon, lima nervousness, depression,
beans, bell peppers, chicken irritability, interference with
meat nerves
Vitamin B9 (Folic acid) Male: 400 mcg 400 mcg/day Green leafy vegetables,
Female: 400 mcg asparagus, broccoli, Brussels
sprouts, citrus fruits, black
eyed peas, spinach, great
northern beans, whole grains,
baked beans, green peas,
avocado, peanuts, lettuce,
tomato juice, banana, papaya,
organ meats
Vitamin B12 (Cobalamin) Male: 2.4 mcg Male: 2.4 mcg Fortified cereals, liver, trout,
Female: 2.4 mcg Female: 2.4 mcg salmon, tuna, haddock, egg
Vitamin H (Biotin) Male: 300 mcg Male: 300 mcg Green leafy vegetables, most
Female: 300 mcg Female: 300 mcg nuts, whole grain breads,
avocado, raspberries,
cauliflower, carrots, papaya,
banana, salmon, eggs
Vitamin C (Ascorbic acid) Male: 75 mg Men: 90 mg/day Guava, bell pepper, kiwi,
Female: 75 mg orange, grapefruit,
Women: 75 mg/day strawberries, Brussels
sprouts, cantaloupe, papaya,
broccoli, sweet potato,
pineapple, cauliflower, kale,
lemon juice, parsley
Vitamin A (Retinoids) Male: 900 mcg Men: 900 mcg/day Carrots, sweet potato,
Female: 700 mcg Women: 700 mcg/day pumpkin, green leafy
vegetables, squash,
One may notice anemia
(macrocytic/megaloblastic),
sprue, Leukopenia,
thrombocytopenia, weakness,
weight loss, cracking and
redness of tongue and mouth,
and diarrhea. In pregnancy
there is a risk of low birth
weight and preterm delivery.
Symptoms include pernicious
anemia, neurological
problems and sprue.
Very rare in humans. Keep in
mind that consuming raw egg
whites over a long period of
time can cause biotin
deficiency. Egg whites
contain the protein avidin,
which binds to biotin and
prevents its absorption.
Symptoms include bruising,
gum infections, lethargy,
dental cavities, tissue
swelling, dry hair and skin,
bleeding gums, dry eyes, hair
loss, joint paint, pitting
edema, anemia, delayed
wound healing, and bone
fragility. Long-term
deficiency results in scurvy.
One may notice difficulty
seeing in dim light and
rough/dry skin.
 Vitamin D (Calciferol, 1,25-
dihydroxy vitamin D)
Vitamin E (tocopherol)
Vitamin K
References:
Institute of Medicine. Dietary Reference Intakes: The essential guide to nutrient requirements. Washington (DC): The National Academies Press; 2006. Retrieved on
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
Male: 600 mg Age 1-70: 15 mcg/day Sunlight, fortified foods, In children a vitamin D
Female: 600 mg (600 IU, or international units) mushrooms, salmon, deficiency can result in
Age 70 and older: 20 mcg/day mackerel, sardines, tuna, rickets, deformed bones,
(800 IU) * eggs retarded growth, and soft
teeth. In adults a vitamin D
deficiency can result in
osteomalacia, softened bones,
spontaneous fractures, and
tooth decay.
Male: 15 mg 22.4 IU/day Green leafy vegetables, Only noticed in those with
Female: 15 mg (15 mg/day) almonds, sunflower seeds, severe malnutrition.
olives, blueberries, most nuts, However, suboptimal intake
most seeds, tomatoes, of vitamin E is relatively
avocado common.
Male: 75 mcg Male: 75 mcg Broccoli, green leafy Tendency to bleed or
Female: 90 mcg Female: 90 mcg vegetables, parsley, hemorrhage and anemia.
watercress, asparagus,
Brussels sprouts, green
beans, green peas, carrots