Quick Guide: Vitamins and Minerals Recommended Daily Allowance (RDA) Chart

The Vitamins and Minerals Chart and RDA The chart below lists important vitamins and minerals, includes the main benefits of each supplement, and lists possible adverse reactions. Where possible, the Recommended Daily Allowance, or RDA is also included. (Bear in mind that the RDA is the minimum daily requirement of vitamins and minerals. Most supplements come in larger doses.) Consultation with your health care provider is always recommended prior to supplement use.

Vitamins & Minerals Benefits & Use Contra Indications Adult RDA* Biotin Helps synthesis of fat and amino acids. None Male: 30 æg Female: 30 æg Calcium Treats and helps prevent osteoporosis.Reduces PMS symptoms. Kidney stones, hypercalcemia. Do not take if you have thyroid problems, cancer or existing kidney stones. Male: 1,000 mg Female: 1,000 mg Chlorine Part of the neurotransmitter acetylcholine. Overuse causes hypertension, sweating, and a fishy odor. Male: 550 mg Female: 425 mg Chromium Diabetes.Possible weight loss. Kidney damage. Male: 30 æg Female: 25 æg Copper Many enzymes require copper. Stomach problems.Liver damage. Male: 900 æg Female: 900 æg Fluoride Dental care.Bone formation. Enamel fluorosis.Skeletal fluorosis. Male: 4 mg Female: 3 mg Folate(Folic Acid) Prevents neural tube birth defects. None Male: 400 æg Female: 400 æg Iodine Required for proper thyroid functioning. Excess amounts cause thyroid problems. Male: 150 æg Female: 150 æg Iron Prevents anemia. Gastrointestinal problems. Liver damage. Male: 8 mg Female: 18 mg Magnesium Needed for muscle relaxation and blood clotting.Treats migraine headaches. Loose stools. Patients with heart or kidney conditions should consult a doctor before taking magnesium supplements. Male: 400 mg Female: 320 mg Niacin Cholesterol reduction. Required for energy metabolism. Liver inflammation.Headaches.Stomach disorders. Male: 16 mg Female: 14 mg Pantothenic Acid Metabolizes fat. Reduces cholesterol. None. Male: 5 mg Female: 5 mg Riboflavin (Vitamin B2) Migraine headaches. Cataract prevention None. Male: 1.3 mg Female: 1.1 mg Selenium Cancer prevention. Hair and nail loss or brittleness. Male: 55 æg Female: 55 æg Thiamin(Vitamin B1) Congestive heart failure. None. Male: 1.2 mg Female: 1.1 mg Vitamin A Immune system strengthener.Diabetes.Night Vision. Liver toxicity. Male: 900 æg Female: 700 æg Vitamin B6 Heart disease.PMS.Morning sickness. Nerve damage at high doses. Male: 100 mg Female: 80 mg Vitamin B12 Prevents anemia. None. Male: 2.4 æg Female: 2.4 æg Vitamin C Antioxidant.Immune system strengthener.Cataract prevention. Kidney stones.Gastrointestinal problems.Excess iron in the bloodstream. Male: 90 mg Female: 75 mg Vitamin D Osteoporosis. Hypercalcemia. Male: 5 æg Female: 5 æg Vitamin E Antioxidant.Cancer prevention.Immune system strengthener. Anticoagulant patients should consult their doctor if taking Vitamin E supplements. Male: 15 mg Female: 15 mg Vitamin K Promotes blood clotting.Osteoporosis. Patients on anticoagulants should not take Vitamin K supplements. Male: 120 æg Female: 75 æg Zinc Cold symptoms.Acne. Possible stomach upset. Male: 11 mg Female: 8 mg