Vitamins and Minerals (Summary)

For easier memorization

• eye health

• increase function

• skin integrity

Vitamin A:

• Benefits

• carrots

• sweet potatoes 

• leafy greens

• dairy products

Vitamin A

• Food sources

• Men: 900mcg

• Women: 700mcg

• 200,000mcg

• 3,000mcg

Vitamin A

• Daily dose

• Maximum dose

• Maximum daily dose

• Nausea

• Vomiting

• Vertigo

• Blurry Vision

Vitamin A

• Overuse side effects: 200,000mcg

• 400mcg

• 500mcg

• 300mcg

• 400mcg

• 600mcg

• Male: 900mcg

• Female: 700mcg

Vitamin A
Recommended dose:

• birth-6 months

• 7-12 months

• 1-3 years

• 4-8 years

• 9-13 years

• 14-18 years

• Diarrhea

• Nausea

• Bone Thinning

• Liver Damage

• Skin irritation

Vitamin A

• Overuse side effects: 3,000mcg

• Spina bifida

• No/small eyes

• Cleft palate

• Absent/deformed

  • Limbs

  • Kidneys

  • Genitals

  • Heart

  • Thyroid

  • Skeleton

Vitamin A

• birth defects

ABHOR

• Anticoagulants = increase bleeding

• Bexarotene = topical cancer drugs

• Hepatotropic drugs = liver damage

• Orlistat (Alli) = weight loss interrupts absorption

• Retinoid = vitamin A

Vitamin A

• Don’t take with

• Antioxidant

• Immune system

• Collagen production

Vitamin C

• Benefits

• Citrus fruits

• Bellpeppers

• Strawberry

• Broccoli

Vitamin C

• food sources

• 90mg

• 75mg

• 80mg

• 85mg

• 115mg

• 120mg

• 25mg

• 45mg

• 75mg

Vitamin C

• Daily dose

  • Men:

  • Women:

  • Pregnant teens:

  • Pregnant women:

  • Breastfeeding

    • 14-18:

    • 18+:

  • 4-8:

  • 9-13:

  • 14-18:

2,000mg/day

Vitamin C

• Maximum daily dose

Mild:

• Nausea

• Diarrhea

• Bloating

• Stomach cramping

• General abdominal discomfort

Severe:

• Kidney stones

Vitamin C

• Overuse

  • Mild

  • Severe

ASWCEP

• Aluminum

• Statin and Niacin

• Warfarin

• Chemotherapy drugs

• Estrogen

• Protease inhibitors

Vitamin C

• Don’t take with

• Bone health

• Immune function

• Mood regulators

Vitamin D

• Benefits

• Fatty fish

• egg yolks

• fortified dairy

Vitamin D

• Food sources

15mcg

Vitamin D

• Daily dose (14-18)

• Nausea

• Vomiting

• Dehydration

• Kidney stones

• Excessive urination

Vitamin D

• Overuse side effects

OSST

• Orlistat

• Statins

• Steroids

• Thiazide Diuretics = Hypercalcemia

Vitamin D

• Don’t use with

• Antioxidant

• Protects cells from sun damage

• Heart health

Vitamin E

• Benefits

• 15mg

• 19mg

• 4mg/day

Vitamin E

• daily dose

  • Adult:

  • Pregnant & breastfeeding:

  • Infant 0-6 months:

• Anemia

• Retinopathy

• Immune response impairment

• If left untreated:

  • Blindness

  • Heart disease

  • Impaired thinking

  • Permanent brain damage 

Vitamin E

• Deficiency

• Blood thinning

• Hemorrhagic stroke

Vitamin E:

• Overuse side effects

AAAABSCTWOC

• Antidepressant

• Antipsychotic

• Aspirin

• AZT

• Betablockers (-olol)

• Statins

• Chemotherapy

• Tamoxifen

• Warfarin

• Orlistat

• Calcium Channel Blockers (-dipine)

Vitamin E

• Don’t use with

• Energy production

• Nerve function

• RBC formation

Vitamin B

• Benefits

• Anxiety

• Anemia

• Depression

• Mouth ulcer

• Fatigue

• Numbness & tingling

Vitamin B

• Deficiencies

• Hypertension

• Hypotension

• Mood swings

• GI problem (vomiting)

• Tingling sensation

Vitamin B

• Overuse side effects

VAAL

• Vitamin C

• Aminosalicylic acid

• Antibiotic (tetracycline)

• Levodapa

Vitamin B

• Don’t use with

• Muscle formation

• Bone health

• Blood sugar regulation

• NS regulation

• Better sleep

• Help treat anxiety

Magnesium

• Benefits

• 400-420mg

• 310-320mg

• 400mg

• 350-360mg

• 5,000mg/day

Magnesium

• Daily dose:

  • Men:

  • Women:

  • Pregnant teens:

  • Pregnant women

Maximum dose:

• Nausea 

• Vomiting

• Urinary retention

• Dehydration

Magnesium

• overuse side effects

ABBDDTG

• Antibiotic

• Bisphosphonate

• Blood pressure medication

• Diabetic drugs

• Digoxin

• Thyroid medication

• Gabapentin

Magnesium

• Don’t take with

• production of hemoglobin

Iron

• Benefits

• Red meat

• Poultry

• seafood 

• Beans

Iron

• Food sources

• 8mg/day

• 30mg/day

• 1mg/kg/day

• 10mg/day

• 7mg/day

Iron

• Daily dose

  • Men and Postmenopausal Women:

  • Pregnant:

  • Breastfed infants (4months):

  • Children (4-8):

  • Toddlers (1-3 years):

• Nausea

• Constipation

• Stomach cramps

Iron

• Overuse side effects

• Nausea

• Vomiting

• Ulcer = bleeding

• Organ failure, coma, convulsion, death

Iron toxicity effects

• Ibuprufen

• Naproxen

• Paracetamol

• Celecoxib

• Tetracycline

• Celibothyroxine

• Bisphosphonate

• Dairy products and coffee

• Antibiotics and antacids

Iron

• Don's use with:

• Support immune function

• Wound healing

• Improve taste and smell

Zinc

• Benefits

• Red meat

• Poultry

• Seafood

• Beans

Zinc

• Food sources

• Hairloss

• Weight loss

• Impaired taste and smell

• Kidney and liver disease

• Premature birth and lower birth weight

Zinc

• Deficiency

23358

11 9

11 8

12 13

11 12

Zinc

• Daily dose (code)

• Nausea

• Dizziness

• Vomiting

• Headache

Zinc

• overuse side effects

• Antibiotics (tetracycline)

• Penicillamine

Zinc

• don’t take with