Notes: milligram (mg), microgram (ug), tolerable upper intake level (UL, retinol activity
equivalent (RAE), and lastly international unit (IU)
Name
Symptoms of
toxicity
Symptoms of
deficiency
RDA
B Vitamins
Headache,
nausea, diarrhea,
and fatigue
The body will
lose energy
Thiamin/Riboflavin Water-soluble
Men: 1.3mg
Women: 1.1mg
Most vitamins
have no toxicity
symptoms
Potassium
Magnesium
Vitamin E
Vitamin K
Water
Damage to the
brain (thiamin)
Depression and
confusion (B6)
Fat or
water-soluble
B12 for both
parties: 2.4ug
Biotin for both
parties: 30ug
Muscle
weakness,
vomiting, and it
can stop the
heart if injected
into a vein
Increase blood
pressure, kidney
stones, and bone
turnover
Males: 3400mg
From nonfood
sources only;
diarrhea, nausea,
abdominal
cramps, and
metabolic
alkalosis
Extreme rate
rhythm if
extremely
deficient
Men: 400-420mg
Muscle cramps,
tetany, and
seizures
Preganat women:
350-360mg
Diminished
blood
coagulation in
taking
anti-clotting
medication
Red blood cell
breakage and
nerve damage
Adults: 15mg
There are no
known toxicity
symptoms
hemorrhaging
Men: 120ug
Confusion,
1-2: Thirst and
Fat-soluble
Women: 2600mg
Irregular
heartbeat, muscle
weakness, and
glucose
intolerance
Fat-soluble
Women:
310-320mg
Fat-soluble
UL for adults:
1000mg
Fat-soluble
Women: 90ug
Adults: 1.0-1.5
Water-soluble
convulsions, and
even death in
extreme cases
fatigue
millimeters per kcal
3-4: dry mouth
and sleepiness
For people
expending
2000kcal a day
need 2 or 3 liters
5-6: headache
and impaired
temperature
regulation
7-10: delirium
and dizziness
Sodium
Fluoride
No evidence of
toxicity separate
from chronic
disease risk
Headache,
confusion,
stupor, seizures,
and coma
CDRR for adults:
2,300mg
fluorosis
(pitting and
discoloration of
teeth)
Susceptibility to
tooth decay
Men: 4mg
Water-soluble
AI for adults:
1500mg
Water-soluble
Women: 3mg
UL: 10mg
Vitamin A
Bone weakness
Insomnia, night
causing fractures blindness,
and osteoporosis fatigue, and
weight loss
Birth defects
Keratinization
One ug equals 1
RAE
Fat-soluble
Men: 900ug
RAE/day
Women: 700ug
RAE/day
Calcium
Constipation,
depression,
nausea,
confusion, and
fatigue
Dental changes
Alternations in
the brain
Children 1-3:
500mg
4-8: 800mg
Fat-soluble
Adults 19-50,
Muscle spasms,
51-70, 70 and
muscle weakness older: 1000mg
Adults 51-70:
800mg for men
Phosphorus
Kidney failure
Muscle
weakness, bone
UL: 4000mg
Fat-soluble
Hypotension
pain, rickets, and
osteoporosis
Tetany
Anxiety, weight
change, and
numbness
Chloride
Vomiting
Does not occur
under normal
circumstances
Adults 19+: 700mg
Children 9-18:
1,250mg
4-8: 500mg
Adults 19-50:
2300mg
Water-soluble
Adullts 51-70:
2000mg
Adults 70+:
1800mg
UL: 3600mg
Zinc
Selenium
If the taken
amount exceeds
50mg could
cause: diarrhea,
nausea, and loss
of appetite
Impaired
immune
function, growth
retardation, loss
of appetite
Women: 8mg
Loss and
brittleness of
hair and nails;
fatigue and skin
rash
Keshan disease
is a heart disease
For adults: 55ug
Kashin a beck
disease
Water-soluble
Men: 11mg
Differs with age
and gender
Water-soluble
For women who
are pregnant or
lactating it is
60-70ug
Also differs with
age
Vitamin D
Can cause the
skin to wrinkle
leading to skin
cancer
Can cause
hyperclemina
Copper
Liver damage
Bone pain,
muscle
weakness,
osteoporosis, and
cardiovascular
disease
Children under 12:
400 IU
People 4-70 years
of age: 600 IU
Anemia and
bone
Adults: 900ug
Fat-soluble
People over 70:
800 IU
Fat-soluble
Manganese
Vitamin C
Iron
Chromium
Nervous system
disorders
Nausea,
abdominal
cramps, and
diarrhea
abnormalities
UL for adults:
10,000ug (10mg)
Symptoms are
rare, but if iron
and calcium
supplements are
used regularly it
can limit
absorption
Men: 2.3mg
Women: 1.8mg
Gums bleed
easily
Birth: 40mg
Water-soluble
UL for adults:
11mg
Water-soluble
Adult men: 90mg
Capillaries under
the skin break
spontaneously
Scurvy
Adult women:
75mg
Increases when
breastfeeding
GI distress
Blood loss
Infants: 0.27mg
Iron overload:
infections,
fatigue, joint
pain, skin
pigmentation,
and organ
damage
Anemia,
weakness,
impaired
immunity, pale
skin, and
concave nails
Adult men: 8mg
None have been
reported
Weight loss,
Infants: 0.27ug
Water-insoluble
impaired glucose
tolerance,
Adult men: 35ug
anxiety, and
fatigue
Adult women:
25ug
Diabetes-like
Increases when
symptoms
breastfeeding
Water-soluble
Adult women:
18mg
Increases when
breastfeeding
Name
Two interesting Facts
Foods containing this
substance
B Vitamins
Nerve and muscle activity
depends on thiamin
Pork, corn flakes, and soy
milk (thiamin)
Ultraviolet rays can destroy
the B vitamin riboflavin
Liver, mushrooms, and milk
(riboflavin)
They allow the body to make
use of nutrient energy
Potassium
If injected into a vein it can
cause the heart to stop
Dried fruits, beans, lentils,
potatoes, and bananas
It is abundant in all living
creatures
Magnesium
Magnesium is good for
fighting cancer
The body stores about 20
grams of this mineral
Vitamin E
Can be readily destroyed by
heat and oxidation
Pumpkin seeds, almonds,
spinach, peanuts, soy milk,
black beans, and dark
chocolate
Vegetable oils such as;
sunflower, safflower, canola,
olive, and wheat germ oil
One of the body’s primary
defenders against the adverse
effects of free radicals
Vitamin K
Its primary action is in blood
clotting
Green leafy vegetables such
as; spinach and kale
Participates in the metabolism Other vegetables; broccoli,
of bone proteins, most
cabbage, and brussels sprouts
notably osteocalcin
Vegetable oils such as
soybean and canola
Water
Water makes about 60% of
the adult’s body’s weight
Assists with the
transportation of nutrients and
waste of products throughout
the body
Water, strawberries,
watermelon, yogurt, and
apples
Sodium
More sodium consumption
means less potassium
consumption
Processed foods, bread and
rolls, pizzas, chicken, cheese,
and eggs
A typical diet provides
enough sodium
Fluoride
95% of the population has
decayed, missing, or filled
teeth
Water, tea, and seafood
Fluoride can replace the
hydroxyl portions forming
fluorapatite
Vitamin A
First vitamin to be found
It is versatile and helps to
regulate the expression of
genes
Calcium
Fifth most abundant
Used for making cement and
milk products
Phosphorus
Kidneys, bones, and
intestines regulate the
homeostasis of this mineral
Beef liver, cod liver oil, sweet
potato, carrots, spinach, and
milk products
Poppy seeds, parmesan
cheese, yogurt, sardine, and
beans
Meat, poultry, fish, milk, and
cheese
Most commonly found in
processed foods
Chloride
Maintains normal fluid and
electrolyte balance
Table salt, soy sauce, and
processed foods
Part of hydrochloric acid
found in the stomach,
important for digestion
Zinc
It melts at 787 F
Children need it to grow
Selenium
Found in the soil
Helps to convert thyroid
Meat, shellfish, seeds, nuts,
dairy
Brazil nuts, seafood, and
Vitamin D
hormone into its active form
organ meats
Helps control how much
calcium and phosphate we
absorb
Can be derived from the sun
and animals products
Fortified milk, salmon,
Vitamin D3 supplements have herring, egg yolks, sardines,
been proven to have better
and mackerel
effects than vitamin D2
supplements
Copper
Participates in reactions that
consume oxygen or oxygen
radicals
The body contains 100mg of
copper in different cells and
tissues
Seafood, nuts, whole grains,
and seeds
Manganese
Is involved in bone formation
and various metabolic
processes
Nuts, whole grains, leafy
vegetables, and tea
The body contains 20mg of
this mineral
Vitamin C
Loses electrons easily
Heals wounds and forms scar
tissue
Iron
Birth control pills and
estrogen treatment affect iron
levels
If deficient, red blood cells
cannot carry enough oxygen
to other cells in the body; thus
cells cannot function properly
Chromium
Helps people with type 2
diabetes
Reduces hunger, and cravings
Citrus fruits and juices,
tomatoes, potatoes, and
tomato juice, and other
vegetables
Meat, fish, poultry, and
legumes
Shellfish, eggs, and dried
fruits
Meats, liver, whole grains,
brewer’s yeast