Vitamins And Minerals

Taking a complete multi-vitamin/mineral every day assures you that you are getting the micronutrients that your body needs for optimal performance and health. Athletes and those with poor eating habits benefit the most from these products. We suggest getting most of your micronutrients from whole foods, but many people do not eat the large variety of foods necessary to get a complete profile of all the nutrients that you need.

Vitamins and Minerals

Vitamins

VITAMIN FUNCTIONS SOURCES U.S. RDA

Thiamin (B1)

Energy metabolism; nervous system function

Pork, dried beans and peas, milk, nuts, peanuts, whole-grain
and enriched cereal products, vegetables, fruit

1.5 mg.

Riboflavin (B2)

Energy metabolism; maintenance of eye tissue

Liver, meats, milk, cheese, dark green leafy vegetables

1.7 mg.

Niacin (B3)

Energy metabolism; skin, nervous system, and digestive
tract health

Milk, eggs, meat, poultry, fish, mushrooms, greens

20 mg.

Pyridoxine (B6)

Amino acid and fatty acid metabolism; red blood cell
production

Meats, legumes, vegetables, fruits, grains

2.0 mg.

Cyanocobalamin (B12)

Cell synthesis; nervous system maintenance

Animal products, B12-enriched yeast

6.0 mcg.

Folacin

Cell synthesis

Vegetables, legumes, seeds

400 mcg.

Biotin

Energy metabolism

Widespread in foods

300 mcg.

Vitamin C

Collagen formation; amino acid metabolism; enhanced iron
absorption; antioxidant

Citrus fruits, broccoli, brussel sprouts, greens, cabbage,
cantaloupe, strawberries

60 mg.

Vitamin A

Vision; mucous membrane formation; bone and tooth growth

Dark green and deep orange vegetables and fruits (e.g.
carrots, sweet potatoes, spinach), liver, fortified milk, cheese

5000 IU/

1 mg.

Vitamin D

Bone mineralization

Fortified milk, physiologic synthesis from sunlight

400 IU/

7.5 mcg.

Vitamin E

Antioxidant

Vegetable oils, margarine, salad dressings, shortenings,
green leafy vegetables

30 IU/

10 mg.

Vitamin K

Blood clotting

Liver, green leafy vegetables, members of the cabbage
family, milk

80 mcg.

Minerals

MINERAL U.S. RDA FUNCTIONS

Boron ***


**


Possibly plays a role in maintaining strong
bones; Affects calcium and magnesium metabolism;
May be needed for proper membrane function


Calcium


1000 mg


Builds strong bones and teeth; Involved
in nerve transmission and muscle contraction


Chromium


**


As part of Glucose Tolerance Factor (GTF),
it works with insulin to regulate blood sugar
levels


Copper


2 mg


Essential for red blood cell formation,
hemoglobin synthesis; Involved in many enzyme
systems including, superoxide dismutase (SOD), a
major antioxidant enzyme system


Iodine


150 mcg


Needed for proper functioning of the thyroid
gland and production of thyroid hormones


Iron


18 mg


Prevents anemia; as a constituent of
hemoglobin, transports oxygen throughout the body


Magnesium


400 mg


Needed in many enzyme systems, especially
those involved with energy production;
Essential for proper heartbeat and nerve
transmission; Constituent of bones and teeth


Manganese


**


Cofactor in many enzyme systems including
those involved in bone formation, energy production
and protein metabolism


Molybdenum


**


Required for proper growth and development;
Plays a role in fat and nucleic acid
metabolism; Needed for proper sulfur metabolism


Phosphorus


1000 mg


Maintains strong bones and teeth;
Necessary for muscle and nerve function


Potassium


**


An electrolyte needed to maintain fluid
balance, proper heartbeat and nerve transmission


Selenium


**


As an antioxidant, it is a constituent of
glutathione peroxidase; Protects vitamin E


Silicon ***


**


Needed for proper bone structure and growth


Vanadium ***


**


Vanadium’s necessity in humans has not been
established yet, but it is believed to play a role in helping blood sugar (glucose) to enter
muscle cells similar to the function that the hormone insulin performs


Zinc


15 mg


Component of insulin; required for blood
sugar control; Needed for proper taste and
hearing; Important in wound healing and enzyme
activation

** No U.S. RDA has been established
*** Nutrients not proven to be essential for humans

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