Vitamins and Minerals Essential Nutrients

Vitamin A (forms)

Retinoids and provitamin A carotenoids.

Vitamin A (functions)

Vision, cell differentiation, epithelial tissue maintenance, and bone health.

Vitamin A (deficiencies)

Night blindness and xerophthalmia.

Vitamin E (form & functions)

Alpha-tocopherol; acts as an antioxidant and anticoagulant.

Vitamin E (deficiencies)

Nerve problems, muscle weakness, and uncontrolled movement.

Vitamin K (forms)

Menaquinone and phylloquinone.

Vitamin K (functions)

Blood clotting and bone health.

Vitamin D (nickname & functions)

"Sunshine vitamin"; supports bone health and cancer prevention.

Vitamin D (deficiencies)

Rickets (in children) and osteomalacia (in adults).

Thiamin (B1) (functions)

Nerve impulse transmission, carbohydrate/amino acid metabolism, and alcohol breakdown.

Thiamin (B1) (deficiencies)

Beriberi and Wernicke-Korsakoff syndrome.

Riboflavin (B2) (functions)

Produces energy from food and enhances other B vitamins.

Riboflavin (B2) (deficiencies)

Stomatitis, glossitis, and cheilosis.

Niacin (B3) (forms & function)

Nicotinic acid and nicotinamide; forms NAD+.

Niacin (B3) (deficiency)

Pellagra, characterized by dermatitis, dementia, diarrhea, and death.

Vitamin B6 (functions)

Pyridoxine; coenzyme for glycogen breakdown, hemoglobin formation, and nutrient metabolism.

Folate (functions)

DNA synthesis, neural tube development in pregnancy, and cancer risk reduction.

Folate (deficiencies)

Megaloblasts becoming macrocytes, leading to macrocytic anemia.

Vitamin B12 (absorption requirement)

Cobalamin; requires intrinsic factor for absorption.

Vitamin B12 (deficiencies)

Macrocytic anemia and pernicious anemia.

Vitamin C (functions)

Ascorbic acid; collagen synthesis coenzyme, antioxidant, iron absorption, and WBC synthesis.

Vitamin C (deficiency)

Scurvy.

Sodium (Na) (functions)

Fluid balance and nerve impulse transmission.

Sodium (Na) (deficiency)

Hyponatremia.

Potassium (K) (functions)

Fluid/pH balance, muscle/nerve function, and lowering high blood pressure.

Potassium (K) (toxicity and deficiency terms)

Hyperkalemia (toxicity) and hypokalemia (deficiency).

Calcium (Ca) (functions)

Builds bones/teeth, assists muscles/nerves/blood, and lowers blood pressure.

Phosphorus (P) (functions)

Bone formation, component of ATP, and acts as a buffer.

Magnesium (Mg) (functions)

Enzyme reactions, ADP to ATP conversion, DNA/RNA synthesis, and bone maintenance.

Chloride (Cl) (functions)

Fluid balance, pH balance, and forms stomach acid (HCl).

Sulfur (SO4-2) (functions)

Part of structural proteins (hair, skin, nails) and shapes proteins.

Iron (Fe) (functions)

Hemoglobin/myoglobin component, energy metabolism, immune health, and brain function.

Copper (Cu) (functions)

Metalloenzyme, antioxidant enzyme, iron metabolism, and melanin synthesis.

Zinc (Zn) (deficiencies)

Hair loss, skin rash, loss of appetite, and impaired childhood growth.

Selenium (Se) (functions)

Part of selenoproteins, antioxidant, and regulates thyroid hormone.

Fluoride (F) (toxicity)

Fluorosis, which causes pitting of the teeth.

Chromium (Cr) (functions)

Insulin response and improving metabolic syndrome.

Iodine (I) (deficiencies)

Goiter and cretinism.