| Nutrient |
Functions
in the Body/Benefits |
Dietary
Sources |
Maximum
Daily Dose/Toxicities |
| FAT SOLUBLE
VITAMINS |
Vitamin A
Retinol, beta-carotene and
various other carotenoids |
Helps maintain
good vision (necessary for night vision), resistance to infections, and
supports growth and repair of body tissues. Also maintains integrity of
white and red blood cells, and epithelial lining. Used to treat acne. |
Milk, eggs, meat,
fish liver oils.Beta-carotene and other carotenoids are found in:Green
leafy vegetables - kale, spinach, broccoli, collard greens, parsley, turnip
greens, escarole. Yellow vegetables - carrots, sweet potatoes, winter squash,
pumpkin. Yellow and orange fruits - mango, cantaloupe, papaya, apricots. |
5,000 IU is probably
best (in beta-carotene form); max/day 20,000 IU.
Stop immediately if you experience
nausea and vomiting, blurred vision, or bone pain. A harmless orange coloring
of the palms and the face may develop with excessive intake of beta-carotene. |
Vitamin D
Cholecalciferol, ergocalciferol |
Regulates absorption
of calcium and phosphorus for bone health. |
Formed in skin
when exposed to sunlight. Also found in dairy products, egg yolks, fish
liver oils, tuna, mackerel, herring, sardines, oysters, yeast. |
800-1,200 IU.
Don't give kids more than
1000 IU; excess doses may result in hypercalcemia, which can damage the
kidneys and weaken the bones. |
Vitamin E
Tocopherols, tocotrienols |
Antioxidant.
Helps maintain cell membranes, red blood cell integrity, protects vitamin
A and fatty acids from oxidation. Used to treat anemia and may help manage
claudication (cramping pain caused by low blood supply to affected muscles). |
Found primarily
in vegetable oils, but also butter, avocados, eggs, nuts, whole grain cereals,
wheat germ.
Fat malabsorption can lead
to vitamin E deficiency. |
1,200 IU; such
high amounts may interfere with vitamin K activity and increase the risk
of uncontrolled bleeding.
Important to know what type
of tocopherol you're getting in a supplement. |
| Vitamin K |
Helps make factors
that promote blood clotting. Used in hemorrhagic disorders. |
Gut produces
some. Diet generally supplies remaining need. Some stored in liver. Green,
leafy vegetables are the best source, followed by liver and other animal
foods.
Fat malabsorption can lead
to vitamin K deficiency. |
80 mcg; phylloquinone
is essentially non-toxic; otherwise, take care with use, especially in
children. |
| WATER SOLUBLE
VITAMINS |
Vitamin B1
Thiamin |
Helps metabolize
carbohydrates, maintain appetite and normal digestion. Essential for nervous
tissue function. May be part of a regimen to offset mitochondrial toxicity. |
Found in many
foods: whole grain cereals, peas, beans, peanuts, legumes, brewer's yeast,
wheat germ.
Alcohol, malnutrition, diarrhea,
& malabsorption contribute to vitamin B1 deficiency. |
Very safe. One
German study used 320 mg/day for neuropathy with no side effects. |
Vitamin B2
Riboflavin |
Helps body break
down amino acids, regulates energy, growth, hormones, and formation of
red blood cells. Supports cellular breathing. Prevents red, cracked lips
and burning tongue. May help with high lactate or lactic acidosis. |
Egg whites, greens,
lean meat, fish, wheat germ, milk. |
Very safe. 200
mg a day is probably excreted.
B vitamin complexes can include
from 50 -100 mg/day of riboflavin. Standard multivitamins contain 3 mg. |
Vitamin B3
Niacin, nicotinic acid,
niacinamide |
Important for
fat synthesis, protein and carbohydrate breakdown, tissue respiration,
health of skin, tongue, digestive system. Higher doses may help manage
cholesterol. |
Yeast, lean meat,
chicken, salmon, tuna, legumes, whole grain cereals, peanuts. |
Niacin:
Standard formulations of multivitamins can contain 20-30 mg. B-complex
supplements contain 100 mg, some have up to 200 mg. Supplementation at
this dose can cause flushing or itching. Higher doses are sometimes used
to treat high LDL cholesterol but can cause liver damage, high blood sugar,
vomiting, diarrhea, and low blood pressure. This should be done only with
a physician's supervision.
Niacinamide: A non-itchy,
no-flush form of B3. 250 mg is probably a safe daily dose. Higher doses
may be tolerated. Niacinamide isn't associated with causing low blood pressure
and doesn't work to treat high cholesterol. |
Vitamin B5
Panthothenic Acid |
Helps body metabolize
carbohydrates, fats, and make steroids.Offsets deficiency-related dermatitis
and "burning foot" syndrome. |
Eggs, chicken,
avocados, soybeans, whole grains.
Deficiency is uncommon due
to its widespread availability in foods. |
10 mg included
in most supplements.B vitamin complexes can include from 5-75 mg. |
Vitamin B6
Pyridoxine, pyridoxal, other
forms |
Various classes
of enzymes (e.g., aminotransferases) depend on B6 for their activity. Often
prescribed to offset the depletion caused by the TB drug, Isoniazid. |
Chicken, fish,
pork, liver, eggs, rice, soybeans, oats, whole wheat, peanuts, walnuts,
bananas, avocados. |
250 mg; more
than this may worsen or cause neuropathy; high doses probably are best
taken with a B-complex; more data needed. |
Vitamin B12
Cobalamin |
Red blood cell
health and development, treat pernicious anemia, used in management of
neuropathy. |
Liver, kidney,
dairy, eggs.
B12 is synthesized by intestinal
bacteria. Many people use acidophilus supplements to help maintain intestinal
flora. |
1,000 mcg; non-toxic.
Absorption of B12 is more
complicated than other B vitamins. The body can make and recycle some B12
from what comes in, but absorption of this vitamin can be disrupted in
both the stomach and the intestines. If absorption is a problem, B12 may
need to be administered by injection. |
| Biotin |
Deficiency can
result in hair loss, dermatitis. Biotinyl proteins are critical for fat,
carbohydrate and amino acid metabolism. |
Yeast, liver,
kidney, eggs, milk, fish, nuts. |
No known toxicity.B
complex vitamins can contain from 30 to 100 mcg of biotin. |
Vitamin C
(ascorbic acid; also may
be found bound to minerals such as in calcium ascorbate) |
Essential element
in collagen formation. Important for wound healing, bone fractures, and
resistance to infections. Strengthens blood vessels. Helps body absorb
non-heme iron when the two are ingested together. |
Abundant in most
fresh fruits (esp. citrus) and vegetables. |
No toxic limit.
However, if you take too much too fast (greater than a 2,000 mg dose),
you may have diarrhea. Ascorbate forms are easier on the intestine; raise
dosage slowly. |
Folic acid
Folate, folacin |
Essential for
blood cell formation, protein metabolism, and prevention of neural tube
defects. |
Green leafy vegetables,
liver, kidney, yeast, orange juice, fortified grain products, beans. |
Very non-toxic,
particularly if taken with adequate B12. High dosages may mask a vitamin
B12 deficiency. |
| SELECTED
MINERALS |
| Boron |
Bone health,
prevention of osteoporosis, reduces magnesium excretion. |
Fruits, vegetables. |
3 mg/day is a
suggested dose; take with multi containing manganese, calcium and riboflavin. |
| Calcium
(and phosphate) |
Necessary for
strong bone structure, teeth, muscle tissue. Regulates heartbeat, nerve
function. Plasma levels affected by thyroid, parathyroid glands. |
Green leafy vegetables,
fortified orange juice, dairy products. Sardines, salmon with bones, tofu.
Alcohol, soda (colas) & caffeine deplete calcium stores in body. Need
vitamin D to make use of calcium in the body. |
Overdose unlikely
unless you are magnesium deficient; iron & zinc absorption may be impaired
with high calcium intake. High intake may cause constipation. Daily intake
need varies depending on age, gender, and health. Talk with your doctor
about the right dose for you. |
| Chromium |
Glucose metabolism.
Deficiency results in glucose intolerance. |
Brewer's yeast,
whole grain cereals, nuts, black pepper, thyme, meat, cheese. |
300 mcg; around
1,000 mcg/day for certain conditions is probably safe. |
| Copper |
Supports healthy
bones, muscles, and blood vessels. Assists in iron absorption. |
Liver, legumes,
nuts, seeds, raisins, whole grains, shellfish, shrimp. |
5 mg; avoid if
you have hemochromatosis or Wilson's disease; 10 mg will cause nausea;
Upper Limit = 10,000 mcg/day. |
| Iodine |
Essential component
of thyroid hormones that regulate tissue growth and cell activity. |
Iodized salt,
seafood, bread, milk, cheese. |
150 - 250 mcg.
High doses are not usually
a problem unless you have hyperthyroid disease. |
| Iron |
Supports red
blood cell health through formation of hemoglobin in blood and myoglobin,
which supplies oxygen to muscles. Key for menstruating women in preventing
iron-deficiency anemia. |
Red meats, Liver,
poultry, fish, beans, peas, dried apricots, blackstrap molasses.
Certain foods, like grains,
contain phytates, which may inhibit iron absorption.
Vegetarians may not get
enough iron from their diet. |
30 mg/day max;
avoid extra if you have liver disease or hemochromatosis; excess can cause
bloody diarrhea, vomiting, acidosis, darkened stools, abdominal pain.
Non-heme (plant sources)
iron absorbed poorly. |
| Magnesium |
Important for
parathyroid hormone release, muscle contraction, bone formation, blood
pressure control.Deficiency occurs with malabsorption/alcoholism/ kidney
disorders and may result in lowered calcium & potassium levels. |
Nuts, legumes,
unmilled grains, beans, green leafy vegetables, avocados, bananas. |
Trace element
supplements can contain from 100-500 mg. Higher doses (up to 1000 mg) may
also have benefit, but more data needed.
Supplementation may be problematic
if you have kidney trouble; first signs of excess are low blood pressure,
nausea and vomiting. |
| Manganese |
Involved in the
formation of bone, as well as in enzymes involved in amino acid, cholesterol,
and carbohydrate metabolism. |
Nuts, whole grain
cereals, beans, rice, dried fruits, green leafy vegetables. |
10 mg. Higher
doses can interfere with iron absorption. |
| Molybdenum |
Important in
a variety of enzyme systems (e.g., oxidases). Mobilization of iron from
storage, growth and development. |
Milk, beans,
whole grain breads and cereals, nuts, legumes (depending on soil content). |
75-250 mcg; it's
not clear what the limit is but this is generally a safe and adequate range.
A high incidence of goutlike syndrome has been associated with dietary
intakes of 10-15 mg/day. |
| Phosphate |
Bone health.
See calcium entry.Maintains
acid-base balance. |
Don't supplement
if you eat meat or drink sodas. Abundant in all animal foods: meat, fish,
poultry, eggs, and milk. |
500 mg. High
consumption of phosphate may affect calcium levels. |
Potassium
(electrolyte) |
Along with sodium
and chloride, referred to as electrolytes. Maintains fluid balance, blood
pressure, cell integrity, muscle contractions, and nerve impulse transmission.
Sodium/potassium ratios out of balance result in muscle and heart weakness,
diarrhea. |
Fruits and juices
(a banana has about 450 mg), green leafy vegetables, meats. |
2,000 mg. High
doses are used in people with kidney disease; excessive doses can be problematic. |
| Selenium |
Antioxidant properties
protect body tissues against oxidative damage caused by radiation, pollution
and normal body reactions.Red blood cell health.Deficiency results in growth
failure, and hepatic necrosis. |
Seafood, kidney,
liver, selected grains.
Keshan's syndrome occurs
in regions with selenium-depleted soils. |
600 mcg max;
200-400 mcg per day is probably more than enough; reduce dose if you get
a "garlic" breath/taste. |
| Zinc |
Maintaining immune
function; wound repair.Deficiency results in anorexia, growth retardation,
lowered testosterone levels, hair loss, and impaired taste. |
Meat, liver,
eggs, seafood (oysters), whole grains (but the form is less absorbable). |
40 mg. A total
daily intake ofBe sure to take copper if taking 50-150 mg is a maximum
dose. Be sure to take copper if taking this amountand only under guidance
of healthcare provider. High consumption of zinc may impair immune function. |
|
IU = International Units;
mg = milligrams; mcg = micrograms; g = grams. (Note: 1,000 mg = 1 gram)
Compiled by George Carter,
Jen Curry & Anya Romanowski, MS, RD, CDN
AIDS Community Research
Initiative of America (ACRIA), Spring 2002 |
