Vitamins/Minerals

RDA for vitamin A

Females 700 mcg, males 900 mcg

TUL for vitamin A

3000 mcg (jean inman says “toxic” level is 10,000 IU)

Sources of vitamin A

yellow/orange fruits and vegetables, dark leafy greens, dairy, fish, meat, liver

RDA for vitamin D

600 IU

TUL for vitamin D

4000 IU

Sources of vitamin D

mushrooms, egg yolks, fatty fish, cheese, liver, fortified foods

RDA for vitamin E

15 mg

TUL for vitamin E

1000 mg

Sources of vitamin E

nuts, seeds, wheat germ, leafy vegetables, fortified cereals

RDA for vitamin K

Females 90 mcg, males 120 mcg

TUL for vitamin K

none

Sources of vitamin K

green leafy vegetables, soybeans, canola oil

Name of vitamin B1

Thiamine

RDA for B1

Females 1.1 mg, males 1.2 mg

TUL for B1

none

Sources of B1

pork, whole grains, fortified cereal, beans, fish

Name of vitamin B2

Riboflavin

RDA for B2

Females 1.1 mg, males 1.3 mg

TUL for B2

none

Sources of B2

dairy, eggs, lean meats, liver, organ meats, fortified cereals, enriched grains

Name of vitamin B3

Niacin

RDA for B3

Females 14 mg, males 16 mg

TUL for B3

35 mg (supplements)

sources of B3

animal protein, nuts, legumes, enriched and fortified grains

Name of vitamin B5

Pantothenic Acid

RDA for B5

5 mg

TUL for B5

none

Source of B5

beef, chicken, eggs, organ meats, dairy, whole grains, nuts/seeds, avocado, mushroom, enriched and fortified grains, energy drinks

Name of vitamin B6

Pyridoxine

RDA for B6

1.3 mg

TUL for B6

100 mg

Source of B6

beef, poultry, fish, organ meats, dairy, chickpeas, nuts, starchy vegetables, fruits (not citrus) whole grains, fortified cereals

name of Vitamin B7

biotin

RDA for B7

30 mcg

TUL For B7

none

sources of B7

organ meats, egg yolk, legumes, nuts, chocolate

Name of vitamin B9

folate/folic acid

RDA for B9

400 mcg, pregnancy 600 mcg

TUL for B9

1000 mcg

sources of B9

dark leafy greens, nuts, beans, eggs, dairy, meats, enriched grains/fortified cereal

Name of vitamin B12

cobalamin

RDA for B12

2.4 mcg

TUL for B12

none

source of B12

meat, especially liver, dairy, nutritional yeast, fortified cereals

RDA for vitamin C

Females 75 mg, males 90, smokers 35 mg more

TUL for vitamin C

2000 mg

sources of vitamin C

citrus, papaya, cantaloupe, strawberries, broccoli, brussels sprouts, bell pepper, tomatoes, potatoes

RDA for potassium

females 2600, males 3400

TUL for potassium

none

sources of potassium

beef, milk, nuts, seeds, chocolate, beans, oranges, bananas, cantaloupe, apricots, honeydew, dates, raisins, tomatoes, leafy greens, beets, asparagus, broccoli, brussels sprouts, potatoes, corn, carrots, squash

RDA for chloride

2.3g, ages 51-70 2g, ages 71+ 1.8 g

TUL for chloride

none

sources of chloride

table salt, meat, seafood, seaweed, high sodium processed foods

RDA for magnesium

females 320 mg, males, 420 mg

TUL for magnesium

350 mg (supplements)

sources of magnesium

pumpkin/chia seeds, green leafy vegetables, nuts/seeds, legumes, soy, potatoes, raisins, avocado, whole grains, fortified foods

RDA for phosphorous

400 mg

TUL for phosphorous

4000 mg, age 71+ 3000 mg

sources of phosphorous

processed foods, fried foods, deli meats, liver, organ meats, sardines, oysters, beer, dairy products, nuts/seeds, chocolate, beans, bran, oatmeal, dark colas (except root beer)

RDA for iron

8 mg

menstruating women 18 mg

pregnant women 27 mg

TUL for iron

45 mg

Sources of iron

meat, fish, egg yolks, poultry, liver, organ meats, spinach, collard greens, legumes, fortified cereals

RDA for sodium

less than 2300 mg

TUL for sodium

none

sources of sodium

processed foods, processed meats/seafood, fast food, salty snacks, canned soup/vegetables

RDA for calcium

1000 mg, females aged 50+ 1200 mg

TUL for calcium

2500mg, females aged 50+ 2000 mg

sources of calcium

dairy, almond milk/almonds, soy, green leafy vegetables, broccoli, pinto beans, fortified orange juice, fortified cereals

RDA for iodine

150 mg

TUL for iodine

1100 mg

sources of iodine

iodized salt, seaweed, enriched grains, dairy, eggs, seafood

The following are signs of a _____ toxicity:

• carotenoderma (plant foods)

• liver toxicity (animal foods)

  … and who is at higher risk?

vitamin a, older adults and pregnant women

The following are signs of a _____ deficiency:

• bitots spots

• nyctalopia

• xeropthalmia

vitamin a

The following are signs of a _____ deficiency:

• rickets / osteomalacia

• bowed legs

• bone pain

vitamin D

The following are signs of a _____ toxicity:

• hypercalcemia

• hypercalciuria

• kidney stones

• renal failure

• calcification of soft tissues

• arrhythmia

• death

vitamin d

The following are signs of a _____ deficiency:

• skeletal muscle pain/weakness

• hemolytic anemia

• degenerative neurological problems (peripheral neuropathy, ataxia)

• retinopathy

• impaired immune response

vitamin e

The following are signs of a _____ toxicity:

• impaired blood coagulation (blood thinning)

• GI distress

• respiratory infections

• muscle weakness

• fatigue

vitamin e

The following are signs of a _____ deficiency:

• bleeding

• hemorrhage

• osteoporosis

vitamin k

The following are signs of a _____ deficiency:

• peripheral neuropathy

• difficulty walking

• foot drop

• mental confusion

• speech difficulties

thiamine, dry beriberi

The following are signs of a _____ deficiency:

• mimics symptoms of HF

• edema

• SOB

thiamine, wet beriberi

The following are signs of a _____ deficiency:

• acute degenerative brain disorder

• mental confusion

• ocular abnormalities

• peripheral neuropathy

• ataxia

thiamin, wernickes encephalopathy

The following are signs of a _____ deficiency:

• amnesia

• disorientation

• vision problems

• coma

thiamin, korsakoff syndrome

The following are signs of a _____ deficiency:

• magenta tongue

• cheilosis

• hair loss

• angular stomatitis

• hyperemia (excess blood)

riboflavin, ariboflavinosis

The following are signs of a _____ deficiency:

• dermatitis

• diarrhea

• dementia

• bright red beefy tongue

• symmetrical rash on hands and face

niacin, pellagra

The following are signs of a _____ toxicity:

• flushing

• itching

• burning

• hypotension

• fatigue

• impaired glucose tolerance

• insulin resistance

• possible hepatotoxicity

niacin

The following are signs of a _____ deficiency:

• numbness and burning of hands and feet

• headache

• fatigue

• irritability

• restlessness

• disturbed sleep

• GI disturbance w/ anorexia

pantothenic acid

The following are signs of a _____ toxicity:

• gastrointestinal distress

• mild diarrhea

pantothenic acid

The following are signs of a _____ deficiency:

• microcytic anemia

• dermatitis w/ cheilosis

• glossitis

• depression/confusion

• epilepsy/seizures

• weakened immune system

pyridoxine

The following are signs of a _____ toxicity:

• neuropathy

• ataxia

• GI symptoms

pyridoxine

The following are signs of a _____ deficiency:

• hair loss

• dermatitis

• brittle nails

• conjunctivitis

• keto acidosis

• neurological issues

biotin

The following are signs of a _____ deficiency:

• neural tube defects in newborn

• megaloblastic anemia

• glossitis

• elevated blood homocysteine

folate

very high intakes of ____ may mask a ____ deficiency, and also increase risk for cancer, ad cause lower cognitive development in child after birth

folate, cobalamin

The following are signs of a _____ deficiency:

• megaloblastic anemia

• pernicious anemia

• numbness or tingling in hands/feet

• glossitis

cobalamin

The following are signs of a _____ deficiency:

• poor wound healing

• bleeding gums

• loosening or loss of teeth

• spontaneous rupture of capillaries

• hyperkeratosis

vitamin c, scurvy

The following are signs of a _____ toxicity:

• kidney stones

• iron toxicity

• GI problems/diarrhea

vitamin c

The following are signs of a _____ deficiency:

• spoon shaped nails

• pale tongue/conjunctiva/skin

• fatigue

• depressed mood

• decreased cognition

• decreased exercise tolerance

• dyspnea on exertion

• restless leg syndrome

• pica

iron

The following are signs of a _____ toxicity:

• reduced zinc absorption

• GI disturbances (constipation, nausea, vomiting)

• fainting

• organ failure

• coma/death

iron

The following are signs of a _____ deficiency:

• anorexia

• malnutrition

• nausea/vomiting

• headaches

• altered mental state/confusion

• lethargy

• seizures

sodium, hyponatremia

The following are signs of a _____ toxicity:

• hypertension

• stroke

• CVD

sodium, hypernatremia

The following are signs of a _____ deficiency:

• bone fractures

• osteoporosis/osteomalacia

• paresthesia (tingling/pins and needles, numbness)

• tetany (muscle spasms)

calcium, hypocalcemia