Vitamin A Vitaminler RDA / AI: 700–900 mcg | 700–900 mcg | 3000 mcg | Vision, immune function, skin health | Night blindness, dry skin | Liver, dairy, orange/yellow vegetables |
Vitamin B1 (Thiamine) Vitaminler RDA / AI: 1.1–1.2 mg | 1.1–1.2 mg | None | Energy metabolism, nerve function | Beriberi, Wernicke encephalopathy | Whole grains, pork, legumes |
Vitamin B2 (Riboflavin) Vitaminler RDA / AI: 1.1–1.3 mg | 1.1–1.3 mg | None | Energy metabolism, cell growth | Cracked lips, inflamed tongue | Dairy, eggs, lean meats, green vegetables |
Vitamin B3 (Niacin) Vitaminler RDA / AI: 14–16 mg NE | 14–16 mg NE | 35 mg | DNA repair, energy metabolism | Pellagra (dermatitis, diarrhea, dementia) | Meat, poultry, fish, peanuts |
Vitamin B6 Vitaminler RDA / AI: 1.3–1.7 mg | 1.3–1.7 mg | 100 mg | Protein metabolism, neurotransmitter synthesis | Anemia, peripheral neuropathy | Poultry, fish, potatoes, bananas |
Vitamin B9 (Folate) Vitaminler RDA / AI: 400 mcg DFE | 400 mcg DFE | 1000 mcg | DNA synthesis, cell division, fetal development | Megaloblastic anemia, neural tube defects | Leafy greens, legumes, fortified cereals |
Vitamin B12 Vitaminler RDA / AI: 2.4 mcg | 2.4 mcg | None | Nerve function, red blood cell formation | Pernicious anemia, neurological damage | Meat, fish, dairy, eggs, fortified foods |
Vitamin C Vitaminler RDA / AI: 75–90 mg | 75–90 mg | 2000 mg | Antioxidant, collagen synthesis, immune support | Scurvy (bleeding gums, poor wound healing) | Citrus fruits, bell peppers, strawberries, broccoli |
Vitamin D Vitaminler RDA / AI: 600–800 IU | 600–800 IU | 4000 IU | Calcium absorption, bone health, immune function | Rickets, osteomalacia, weakened immunity | Sunlight, fatty fish, fortified dairy, egg yolks |
Vitamin E Vitaminler RDA / AI: 15 mg | 15 mg | 1000 mg | Antioxidant, immune function, skin health | Nerve damage, muscle weakness (rare) | Nuts, seeds, vegetable oils, spinach |
Vitamin K Vitaminler RDA / AI: 90–120 mcg | 90–120 mcg | None | Blood clotting, bone metabolism | Excessive bleeding, weakened bones | Leafy greens, fermented foods, vegetable oils |
Calcium Mineraller RDA / AI: 1000–1200 mg | 1000–1200 mg | 2500 mg | Bone structure, muscle contraction, nerve signaling | Osteoporosis, muscle cramps, numbness | Dairy, leafy greens, fortified foods, tofu |
Iron Mineraller RDA / AI: 8–18 mg | 8–18 mg | 45 mg | Oxygen transport, energy metabolism | Anemia (fatigue, pallor, shortness of breath) | Red meat, beans, fortified cereals, spinach |
Magnesium Mineraller RDA / AI: 310–420 mg | 310–420 mg | 350 mg (supp) | Enzyme function, muscle/nerve function, bone health | Muscle cramps, irregular heartbeat, anxiety | Nuts, seeds, whole grains, dark chocolate, spinach |
Zinc Mineraller RDA / AI: 8–11 mg | 8–11 mg | 40 mg | Immune function, wound healing, protein synthesis | Growth retardation, poor wound healing, loss of taste | Shellfish, meat, legumes, nuts, seeds |
Potassium Mineraller RDA / AI: 2600–3400 mg | 2600–3400 mg | None (food) | Fluid balance, nerve signals, muscle contraction | Hypokalemia (muscle weakness, irregular heartbeat) | Bananas, potatoes, beans, dairy, leafy greens |
Sodium Mineraller RDA / AI: 1500 mg (AI) | 1500 mg (AI) | 2300 mg | Fluid balance, nerve and muscle function | Hyponatremia (rare), muscle cramps | Table salt, processed foods, canned soups |
Iodine Mineraller RDA / AI: 150 mcg | 150 mcg | 1100 mcg | Thyroid hormone production, metabolism | Goiter, hypothyroidism, cretinism | Seafood, iodized salt, dairy, eggs |
Selenium Mineraller RDA / AI: 55 mcg | 55 mcg | 400 mcg | Antioxidant, thyroid function, immune support | Keshan disease, muscle weakness | Brazil nuts, seafood, meat, eggs, grains |
Phosphorus Mineraller RDA / AI: 700 mg | 700 mg | 4000 mg | Bone and teeth structure, energy metabolism (ATP) | Bone loss, muscle weakness (rare) | Dairy, meat, fish, nuts, legumes |