Vitamins and Minerals
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Below is a list of links to vitamins and links to minerals. We have summarised each nutrient in the chart below, along with the sources, benefits, recommended dietary intake (RDA or AI) and the problems that deficiency may cause. For each nutrient the sources are grouped by food types as well as individual items. We also have a database of pictures of vitamins.
Vitamin Chart
• Vitamin A (Retinol)
• Vitamin B1 (Thiamin)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic acid)
• Vitamin B6 (Pyridoxine)
• Vitamin B7/Vitamin H (Biotin)
• Vitamin B9 (Folic acid)
• Vitamin B12 (Cobalamin)
• Vitamin B13 (Orotic Acid)
• Vitamin B15 (Pangamic acid)
• Vitamin B17 (Laetrile)
• Vitamin C (Ascorbic Acid)
• Vitamin D (Calciferol)
• Vitamin E (Tocopherol)
• Vitamin K (Phylloquinone)
• Vitamin P (Bioflavonoids)
• Coenzyme Q10 (Ubiquinone)
• Choline
• Inositol
• PABA (Para-amino benzoic acid)
We have also summarised the recommended dietary intake (RDA or AI) for men and women below. This data is for an average man or woman (not-pregnant) aged between 19-50 years; for further information click on each vitamin or mineral.
| vitamin A | vitamin C | Vitamin D | Vitamin E | |
| Men | 900 μg | 90 mg | 5 μg | 15 mg |
| Women | 700 μg | 75 mg | 5 μg | 15 mg |
| Vitamin B1 | Vitamin B2 | Vitamin B3 | Vitamin B5 | |
| Men | 30 μg | 1.3 mg | 19 mg | 5 mg |
| Women | 30 μg | 1.1 mg | 14 mg | 5 mg |
| Vitamin B6 | Vitamin B9 | Vitamin B12 | Vitamin H | |
| Men | 1.3 mg | 400 μg | 2.4 μg | 550 mg |
| Women | 1.3 mg | 400 μg | 2.4 μg | 425 mg |
| Choline | Vitamin K | |||
| Men | 120 μg | 1.2 mg | ||
| Women | 90 μg | 1.1 mg | ||