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Listing of vitamins

Updated: November 14, 2018 Published: June, 2009

The list of vitamins and minerals below can give you an understanding of how particular di erent types of vitamins and minerals work in your
body, how much of each nutrient you need every day , and what types of food to eat to ensure that you are getting an adequate supply. The
recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. Recommended amounts of di erent
types of vitamins may be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. Unless
speci ed, values represent those for adults ages 19 and older.

VITAMIN BENEFITS RECOMMENDED UPPER GOOD DID YOU KNOW?

AMOUNT (daily LIMIT (UL) FOOD
RDA* or daily per day SOURCES
AI**)

RETINOIDS AND Essential for vision Lycopene may lower prostate M: 900 mcg 3,000 mcg Sources of Many people get too much
CAROTENE cancer risk. Keeps tissues and skin healthy. Plays (3,000 IU)W: 700 (about retinoids: preformed vitamin A from
(vitamin A; includes an important role in bone growth and in the mcg (2,333 10,000 IU) beef liver, food and supplements.
retinol, retinal, immune system. Diets rich in the carotenoids IU)Some eggs, shrimp, Large amounts of
retinyl esters, and alpha carotene and lycopene seem to lower lung supplements sh, forti ed supplemental vitamin A (but
retinoic acid and cancer risk. Carotenoids act as antioxidants. report vitamin A milk, butter, not beta carotene) can be
are also referred to Foods rich in the carotenoids lutein and in international cheddar harmful to bones. Normal 0
as "preformed" zeaxanthin may protect against cataracts units (IU's). cheese, Swiss false false false EN-US X-
vitamin A. Beta cheese NONE X-NONE
carotene can easily
be converted to Sources of
vitamin A as beta
needed.) carotene:
sweet
potatoes,
carrots,
pumpkins,
squash,
spinach,
mangoes,
turnip greens

/
THIAMIN (vitamin Helps convert food into energy. Needed for M: 1.2 mg, W: 1.1 Not known Pork chops, Most nutritious foods have
B1) healthy skin, hair, muscles, and brain and is mg brown rice, some thiamin.
critical for nerve function. ham,
soymilk,
watermelons,
acorn squash

RIBOFLAVIN Helps convert food into energy. Needed for M: 1.3 mg, W: 1.1 Not known Milk, eggs, Most Americans get enough
(vitamin B2) healthy skin, hair, blood, and brain mg yogurt, of this nutrient.
cheese,
meats, green
leafy
vegetables,
whole and
enriched
grains and
cereals.

NIACIN (vitamin B3, Helps convert food into energy. Essential for M: 16 mg, W: 14 35 mg Meat, Niacin occurs naturally in
nicotinic acid) healthy skin, blood cells, brain, and nervous mg poultry, sh, food and can also be made
system forti ed and by your body from the
whole grains, amino acid tryptophan, with
mushrooms, the help of B6.
potatoes,
peanut
butter

PANTOTHENIC Helps convert food into energy. Helps make M: 5 mg, W: 5 mg Not known Wide variety De ciency causes burning
ACID (vitamin B5) lipids (fats), neurotransmitters, steroid hormones, of nutritious feet and other neurologic
and hemoglobin foods, symptoms.
including
chicken, egg
yolk, whole
grains,
broccoli,
mushrooms,
avocados,
tomato
products

PYRIDOXINE Aids in lowering homocysteine levels and may 31–50 years old: 100 mg Meat, sh, Many people don't get
(vitamin B6, reduce the risk of heart diseaseHelps convert M: 1.3 mg, W: 1.3 poultry, enough of this nutrient.
pyridoxal, tryptophan to niacin and serotonin, a mg; 51+ years legumes,
pyridoxine, neurotransmitter that plays key roles in sleep, old: M: 1.7 mg, W: tofu and
pyridoxamine) appetite, and moods. Helps make red blood cells 1.5 mg other soy
In uences cognitive abilities and immune products,
function potatoes,
noncitrus
fruits such as
bananas and
watermelons

COBALAMIN Aids in lowering homocysteine levels and may M: 2.4 mcg, W: Not known Meat, Some people, particularly
(vitamin B12) lower the risk of heart disease. Assists in making 2.4 mcg poultry, sh, older adults, are de cient in
new cells and breaking down some fatty acids milk, cheese, vitamin B12 because they
and amino acids. Protects nerve cells and eggs, have trouble absorbing this
encourages their normal growth Helps make red forti ed vitamin from food. Those on
blood cells and DNA cereals, a vegan or vegetarian diet
forti ed often don't get enough B12
soymilk as it's mostly found in
animal products. They may
need to take supplements. A
lack of vitamin B12 can cause
memory loss, dementia, and
numbness in the arms and
legs.

/
BIOTIN Helps convert food into energy and synthesize M: 30 mcg, W: 30 Not known Many foods, Some is made by bacteria in
glucose. Helps make and break down some fatty mcg including the gastrointestinal tract.
acids. Needed for healthy bones and hair whole grains, However, it's not clear how
organ meats, much of this the body
egg yolks, absorbs.
soybeans,
and sh

ASCORBIC ACID Foods rich in vitamin C may lower the risk for M: 90 mg, W: 75 2,000 mg Fruits and Evidence that vitamin C
(vitamin C) some cancers, including those of the mouth, mg Smokers: fruit juices helps reduce colds has not
esophagus, stomach, and breast. Long-term use Add 35 mg (especially been convincing.
of supplemental vitamin C may protect against citrus),
cataracts. Helps make collagen, a connective potatoes,
tissue that knits together wounds and supports broccoli, bell
blood vessel walls. Helps make the peppers,
neurotransmitters serotonin and norepinephrine spinach,
Acts as an antioxidant, neutralizing unstable strawberries,
molecules that can damage cells. Bolsters the tomatoes,
immune system Brussels
sprouts

CHOLINE Helps make and release the neurotransmitter M: 550 mg, W: 3,500 mg Many foods, No rmally the body makes
acetylcholine, which aids in many nerve and 425 mg especially small amounts of choline.
brain activities. Plays a role in metabolizing and milk, eggs, But experts don't know
transporting fats liver, salmon, whether this amount is
and peanuts enough at certain ages.

CALCIFEROL Helps maintain normal blood levels of calcium 31–70: 15 mcg 50 mcg Forti ed milk Many people don't get
(vitamin D) and phosphorus, which strengthen bones. Helps (2,000 IU) or margarine, enough of this nutrient.
(600 IU) 71+: 20
form teeth and bones. Supplements can reduce mcg (800 IU) forti ed While the body uses
the number of non-spinal fractures cereals, fatty sunlight to make vitamin D,
sh it cannot make enough if
you live in northern climates
or don't spend much time in
the sun.

ALPHA- Acts as an antioxidant, neutralizing unstable M: 15 mg, W: 15 1,000 mg Wide variety Vitamin E does not prevent
molecules that can damage cells. Protects mg (15 mg (nearly 1,500 of foods, wrinkles or slow other aging
TOCOPHEROL
(vitamin E) vitamin A and certain lipids from damage. Diets equals about 22 IU natural including processes.
rich in vitamin E may help prevent Alzheimer's IU from natural vitamin E; vegetable
disease. sources of 2,200 IU oils, salad
vitamin E and 33 synthetic) dressings
IU from synthetic and
vitamin E) margarines
made with
vegetable
oils, wheat
germ, leafy
green
vegetables,
whole grains,
nuts

/
FOLIC ACID Vital for new cell creationHelps prevent brain M: 400 mcg, W: 1,000 mcg Forti ed Many people don't get
(vitamin B9, folate, and spine birth defects when taken early in 400 mcg grains and enough of this
folacin) pregnancy; should be taken regularly by all cereals, nutrient.Occasionally, folic
women of child-bearing age since women may asparagus, acid masks a B12 de ciency,
not know they are pregnant in the rst weeks of okra, which can lead to severe
pregnancy. Can lower levels of homocysteine spinach, neurological complications.
and may reduce heart disease risk May reduce turnip That's not a reason to avoid
risk for colon cancer. O sets breast cancer risk greens, folic acid; just be sure to get
among women who consume alcohol broccoli, enough B12.
legumes like
black-eyed
peas and
chickpeas,
orange juice,
tomato juice

PHYLLOQUINONE, Activates proteins and calcium essential to blood M: 120 mcg, W: Not known Cabbage, Intestinal bacteria make a
MENADIONE clotting. May help prevent hip fractures 90 mcg liver, eggs, form of vitamin K that
(vitamin K) milk, accounts for half your
spinach, requirements. If you take an
broccoli, anticoagulant, keep your
sprouts, kale, vitamin K intake consistent.
collards, and
other green
vegetables

MINERAL BENEFITS RECOMMENDED UPPER GOOD DID YOU KNOW?

AMOUNT (daily LIMIT (UL) FOOD
RDA* or daily per day SOURCES
AI**)

CALCIUM Builds and protects bones and teeth. Helps with 31–50: M: 1,000 2,500 mg Yogurt, Adults absorb roughly 30%
muscle contractions and relaxation, blood mg, W: 1,000 mg cheese, milk, of calcium ingested, but this
clotting, and nerve impulse transmission. Plays a 51-70: M: 1,000 tofu, can vary depending on the
role in hormone secretion and enzyme mg, W: 1,200 mg, sardines, source. Diets very high in
activation. Helps maintain healthy blood 71+: M: 1,200 salmon, calcium may increase the
pressure mg, W: 1,200 mg forti ed risk of prostate cancer.
juices, leafy
green
vegetables,
such as
broccoli and
kale (but not
spinach or
Swiss chard,
which have
binders that
lessen
absorption)

CHLORIDE Balances uids in the body. A component of 14-50: M/W: 2.3 Not known Salt (sodium New recommendations
stomach acid, essential to digestion g, 51-70 M/W: 2.0 chloride), soy (DRIs) for chloride are under
g, 71+: M/W: 1.8 sauce, development by the
g processed Institute of Medicine.
foods

CHROMIUM Enhances the activity of insulin, helps maintain 14–50: M: 35 Not known Meat, Unre ned foods such as
normal blood glucose levels, and is needed to mcg, 14-18: W: poultry, sh, brewer's yeast, nuts, and
free energy from glucose 24 mcg 19-50: W: eggs, cheeses are the best sources
25 mcg 51+: M: potatoes, of chromium, but brewer's
30 mcg, W: 20 some cereals, yeast can sometimes cause
mcg nuts, cheese bloating and nausea, so you
may choose to get
chromium from other food
sources.

/
COPPER Plays an important role in iron metabolism and M: 900 mcg, W: 10,000 mcg Liver, More than half of the copper
immune system. Helps make red blood cells 900 mcg shell sh, in foods is absorbed.
nuts, seeds,
whole-grain
products,
beans,
prunes,
cocoa, black
pepper

FLUORIDE Encourages strong bone formation. Keeps dental M: 4 mg, W: 3 mg 10 mg Water that is Harmful to children in
cavities from starting or worsening uoridated, excessive amounts.
toothpaste
with uoride,
marine sh,
teas

IODINE Part of thyroid hormone, which helps set body M: 150 mcg, W: 1,100 mcg Iodized salt, To prevent iodine
temperature and in uences nerve and muscle 150 mcg processed de ciencies, some countries
function, reproduction, and growth. Prevents foods, add iodine to salt, bread, or
goiter and a congenital thyroid disorder seafood drinking water.

IRON Helps hemoglobin in red blood cells and 19–50: M: 8 mg, 45 mg Red meat, Many women of
myoglobin in muscle cells ferry oxygen W: 18 mg 51+: M: poultry, childbearing age don't get
throughout the body. Needed for chemical 8 mg, W: 8 mg eggs, fruits, enough iron. Women who
reactions in the body and for making amino green do not menstruate probably
acids, collagen, neurotransmitters, and vegetables, need the same amount of
hormones forti ed iron as men. Because iron is
bread and harder to absorb from
grain plants, experts suggest
products vegetarians get twice the
recommended amount
(assuming the source is
food).

MAGNESIUM Needed for many chemical reactions in the body 18+: M: 420 mg, 350 mg Green The majority of magnesium
Works with calcium in muscle contraction, blood W: 320 mg (Note: This vegetables in the body is found in
clotting, and regulation of blood pressure. Helps upper limit such as bones. If your blood levels
build bones and teeth applies to spinach and are low, your body may tap
supplements broccoli, into these reserves to
and legumes, correct the problem.
medicines, cashews,
such as sun ower
laxatives, not seeds and
to dietary other seeds,
magnesium.) halibut,
whole-wheat
bread, milk

MANGANESE Helps form bones. Helps metabolize amino acids, M: 2.3 mg, W: 1.8 11 mg Fish, nuts, If you take supplements or
cholesterol, and carbohydrates mg legumes, have manganese in your
whole grains, drinking water, be careful
tea not to exceed the upper
limit. Those with liver
damage or whose diets
supply abundant
manganese should be
especially vigilant.

MOLYBDENUM Part of several enzymes, one of which helps ward M: 45 mcg, W: 45 2,000 mcg Legumes, Molybdenum de ciencies
o a form of severe neurological damage in mcg nuts, grain are rare.
infants that can lead to early death products,
milk

/
 PHOSPHORUS Helps build and protect bones and teeth. Part of M: 700 mg, W: 31–70: 4,000 Wide variety Certain drugs bind with
DNA and RNA. Helps convert food into energy. 700 mg mg 71+: of foods, phosphorus, making it
Part of phospholipids, which carry lipids in blood 3,000 mg including unavailable and causing
and help shuttle nutrients into and out of cells milk and bone loss, weakness, and
dairy pain.
products,
meat, sh,
poultry,
eggs, liver,
green peas,
broccoli,
potatoes,
almonds

POTASSIUM Balances uids in the body. Helps maintain M: 4.7 g, W: 4.7 g Not known Meat, milk, Food sources do not cause
steady heartbeat and send nerve impulses. fruits, toxicity, but high-dose
Needed for muscle contractions. A diet rich in vegetables, supplements might.
potassium seems to lower blood pressure. grains,
Getting enough potassium from your diet may legumes
bene t bones

SELENIUM Acts as an antioxidant, neutralizing unstable M: 55 mcg, W: 55 400 mcg Organ meats, Researchers are
molecules that can damage cells. Helps regulate mcg seafood, investigating whether
thyroid hormone activity walnuts, selenium may help reduce
sometimes the risk of developing
plants cancer, but with mixed
(depends on results.
soil content),
grain
products

SODIUM Balances uids in the body. Helps send nerve M: 2,300 mg, W: Not Salt, soy While experts recommend
impulses. Needed for muscle contractions. 2,300 mg determined sauce, that people limit sodium
Impacts blood pressure; even modest reductions processed intake to 2,300 mg, most
in salt consumption can lower blood pressure foods, Americans consume 4,000–
vegetables 6,000 mg a day.

SULFUR Helps form bridges that shape and stabilize Unknown Unknown Protein-rich Sulfur is a component of
some protein structures. Needed for healthy hair, foods, such thiamin and certain amino
skin, and nails as meats, acids. There is no
sh, poultry, recommended amount for
nuts, sulfur. De ciencies occur
legumes only with a severe lack of
protein.

ZINC Helps form many enzymes and proteins and M: 11 mg, W: 8 40 mg Red meat, Because vegetarians absorb
create new cells. Frees vitamin A from storage in mg poultry, less zinc, experts suggest
the liver. Needed for immune system, taste, oysters and that they get twice the
smell, and wound healing. When taken with some other recommended requirement
certain antioxidants, zinc may delay the seafood, of zinc from plant foods.
progression of age-related macular forti ed
degeneration cereals,
beans, nuts

*Recommended dietary allowance **Adequate intake

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