top of page
Capsules pill and drug sig_edited.jpg

MICRONUTRIENTS

Essential Vitamins and Minerals
RDA (recommended dietary allowance), AI (adequate intake), UL (upper limit)

VITAMIN A (RETINOL)

  • Promoting Vision and Immunity

  • Food Sources: Carrots, Sweet Potatoes, Spinach

  • RDA for men: 900 mcg (3,000 IU); RDA for women: 700 mcg (2,333 IU)

  • Acute Deficiency: Night blindness, dry eyes, impaired immunity.

  • Chronic Deficiency: Increased susceptibility to infections, skin issues, vision problems.

  • Acute Excess: Nausea, vomiting, dizziness.

  • Chronic Excess: Liver damage, bone abnormalities, birth defects (during pregnancy).

VITAMIN D (CALCIFEROL)

  • Strengthening Bones and Immune Health

  • Food Sources: Fatty Fish (Salmon, Mackerel), Fortified Dairy Products

  • AI for adults: 15 mcg (600 IU)

  • Acute Deficiency: Fatigue, muscle weakness, bone pain.

  • Chronic Deficiency: Rickets (in children), osteomalacia (in adults), increased risk of fractures.

  • Acute Excess: Nausea, vomiting, constipation.

  • Chronic Excess: High calcium levels, kidney stones, organ damage.

VITAMIN E (TOCOPHEROL)

  • Antioxidant Defense for Cells

  • Food Sources: Almonds, Sunflower Seeds, Spinach

  • RDA for adults: 15 mg (22.4 IU)

  • Acute Deficiency: Muscle weakness, vision issues, impaired immune function.

  • Chronic Deficiency: Nerve damage, anemia.

  • Acute Excess: Nausea, diarrhea.

  • Chronic Excess: Impaired blood clotting, hemorrhages.

VITAMIN K (PHYLLOQUINONE)

  • Essential for Blood Clotting and Bone Health

  • Food Sources: Leafy Greens (Kale, Spinach), Broccoli

  • AI for men: 120 mcg; AI for women: 90 mcg

  • Acute Deficiency: Impaired blood clotting, excessive bleeding.

  • Chronic Deficiency: Increased bruising, bleeding gums.

  • Acute Excess: N/A

  • Chronic Excess: N/A

VITAMIN C (ASCORBIC ACID)

  • Boosting Immunity and Collagen Formation

  • Food Sources: Citrus Fruits (Oranges, Lemons), Bell Peppers

  • RDA for men: 90 mg; RDA for women: 75 mg

  • Acute Deficiency: Fatigue, weakened immunity, scurvy.

  • Chronic Deficiency: Delayed wound healing, joint pain.

  • Acute Excess: Nausea, abdominal cramps.

  • Chronic Excess: Increased risk of kidney stones.

THIAMINE (VITAMIN B1)

  • Converting Food into Energy

  • Food Sources: Pork, Whole Grains, Legumes

  • RDA for men: 1.2 mg; RDA for women: 1.1 mg

  • Acute Deficiency: Fatigue, muscle weakness, beriberi.

  • Chronic Deficiency: Nerve damage, cardiovascular issues.

  • Acute Excess: N/A

  • Chronic Excess: N/A

RIBOFLAVIN (VITAMIN B2)

  • Supporting Cell Growth and Energy Metabolism

  • Food Sources: Milk, Eggs, Almonds

  • RDA for men: 1.3 mg; RDA for women: 1.1 mg

  • Acute Deficiency: Fatigue, skin issues, sore throat.

  • Chronic Deficiency: Anemia, impaired vision.

  • Acute Excess: N/A

  • Chronic Excess: N/A

NIACIN (VITAMIN B3)

  • Essential for Enzyme Function and Energy Production

  • Food Sources: Chicken, Tuna, Peanuts

  • RDA for men: 16 mg; RDA for women: 14 mg

  • Acute Deficiency: Fatigue, skin issues, pellagra.

  • Chronic Deficiency: Digestive problems, mental disturbances.

  • Acute Excess: Flushing, itching.

  • Chronic Excess: Liver toxicity.

PANTOTHENIC ACID (VITAMIN B5)

  • Metabolizing Nutrients and Hormone Synthesis

  • Food Sources: Avocado, Chicken, Sweet Potatoes

  • AI for adults: 5 mg

  • Acute Deficiency: Fatigue, muscle cramps.

  • Chronic Deficiency: Numbness, digestive issues.

  • Acute Excess: N/A

  • Chronic Excess: N/A

PYRIDOXINE (VITAMIN B6)

  • Aiding Nervous System Function and Protein Metabolism

  • Food Sources: Chickpeas, Bananas, Salmon

  • RDA for men: 1.3 mg; RDA for women: 1.3 mg

  • Acute Deficiency: Fatigue, weakness, dermatitis.

  • Chronic Deficiency: Nerve damage, anemia.

  • Acute Excess: Nausea, vomiting.

  • Chronic Excess: Nerve damage (neuropathy).

BIOTIN (VITAMIN B7)

  • Promoting Healthy Hair, Skin, and Nails

  • Food Sources: Eggs, Nuts (Almonds, Walnuts), Sweet Potatoes

  • AI for adults: 30 mcg

  • Acute Deficiency: Skin rashes, hair loss, fatigue.

  • Chronic Deficiency: Nerve issues, depression.

  • Acute Excess: N/A

  • Chronic Excess: N/A

FOLATE (VITAMIN B9)

  • Vital for Cell Division and DNA Synthesis

  • Food Sources: Leafy Greens (Spinach, Kale), Lentils, Citrus Fruits

  • RDA for adults: 400 mcg (DFE)

  • Acute Deficiency: Fatigue, weakness, anemia.

  • Chronic Deficiency: Increased risk of birth defects, cognitive issues.

  • Acute Excess: N/A

  • Chronic Excess: N/A

COBALAMIN (VITAMIN B12)

  • Supporting Nerve Function and Red Blood Cell Production

  • Food Sources: Shellfish (Clams, Mussels), Beef, Fortified Cereals

  • RDA for adults: 2.4 mcg

  • Acute Deficiency: Fatigue, weakness, anemia.

  • Chronic Deficiency: Nerve damage, cognitive issues.

  • Acute Excess: N/A

  • Chronic Excess: N/A

CALCIUM

  • Building Strong Bones and Teeth

  • Food Sources: Dairy Products (Milk, Yogurt, Cheese), Broccoli

  • RDA for adults: 1,000 mg

  • Acute Deficiency: Muscle cramps, convulsions.

  • Chronic Deficiency: Osteoporosis, weak bones.

  • Acute Excess: Nausea, vomiting.

  • Chronic Excess: Kidney stones, impaired kidney function.

PHOSPHORUS

  • Assisting in Energy Storage and Cellular Communication

  • Food Sources: Fish, Chicken, Pumpkin Seeds

  • RDA for adults: 700 mg

  • Acute Deficiency: Muscle weakness, bone pain.

  • Chronic Deficiency: Decreased bone density, weakness.

  • Acute Excess: N/A

  • Chronic Excess: N/A

MAGNESIUM

  • Nerve Function and Muscle Contraction

  • Food Sources: Spinach, Almonds, Black Beans

  • RDA for men: 400-420 mg; RDA for women: 310-320 mg

  • Acute Deficiency: Muscle cramps, weakness, arrhythmias.

  • Chronic Deficiency: Nerve issues, muscle weakness.

  • Acute Excess: Nausea, diarrhea.

  • Chronic Excess: N/A

POTASSIUM

  • Regulating Blood Pressure and Fluid Balance

  • Food Sources: Bananas, Sweet Potatoes, Beans

  • AI for adults: 2,600-3,400 mg

  • Acute Deficiency: Muscle weakness, irregular heartbeat.

  • Chronic Deficiency: Hypertension, increased risk of stroke.

  • Acute Excess: N/A

  • Chronic Excess: N/A

SODIUM

  • Maintaining Fluid Balance and Nerve Function

  • Food Sources: Table Salt, Processed Foods, Cheese

  • AI for adults: 1,500-2,300 mg

  • Acute Deficiency: Weakness, confusion, seizures.

  • Chronic Deficiency: Fatigue, muscle cramps, headaches.

  • Acute Excess: Nausea, vomiting.

  • Chronic Excess: Hypertension, increased risk of heart disease.

CHLORIDE

  • Balancing Body Fluids and Acid-Base Balance

  • Food Sources: Salt (Table Salt, Sea Salt)

  • AI for adults: 2,300 mg

  • Acute Deficiency: Muscle cramps, weakness, hypochloremia.

  • Chronic Deficiency: Rare, but may lead to metabolic acidosis.

  • Acute Excess: N/A

  • Chronic Excess: N/A

IRON

  • Oxygen Transport and Enzyme Function

  • Food Sources: Red Meat, Spinach, Lentils

  • RDA for men: 8 mg; RDA for women: 18 mg

  • Acute Deficiency: Fatigue, weakness, anemia.

  • Chronic Deficiency: Iron-deficiency anemia, impaired cognitive function.

  • Acute Excess: Nausea, vomiting.

  • Chronic Excess: Organ damage, iron overload disorders.

ZINC

  • Supporting Immune Function and Wound Healing

  • Food Sources: Oysters, Beef, Pumpkin Seeds

  • RDA for men: 11 mg; RDA for women: 8 mg

  • Acute Deficiency: Weak immunity, skin issues, delayed wound healing.

  • Chronic Deficiency: Growth retardation (in children), impaired taste.

  • Acute Excess: Nausea, vomiting.

  • Chronic Excess: Impaired copper absorption, immune suppression.

COPPER

  • Enabling Iron Absorption and Antioxidant Defense

  • Food Sources: Shellfish (Crab, Lobster), Nuts (Cashews, Hazelnuts)

  • RDA for adults: 900 mcg

  • Acute Deficiency: Fatigue, anemia.

  • Chronic Deficiency: Abnormal bone development (in children), nerve issues.

  • Acute Excess: Nausea, vomiting.

  • Chronic Excess: Liver damage, Wilson's disease.

MANGANESE

  • Participating in Enzyme Function and Bone Health

  • Food Sources: Whole Grains (Brown Rice, Quinoa), Pineapple

  • AI for men: 2.3 mg; AI for women: 1.8 mg

  • Acute Deficiency: Rare but may lead to impaired growth and skeletal development.

  • Chronic Deficiency: Increased risk of bone issues, impaired carbohydrate metabolism.

  • Acute Excess: Nausea, vomiting.

  • Chronic Excess: Manganese toxicity, manganism (resembling Parkinson's disease).

SELENIUM

  • Antioxidant Support and Immune Function

  • Food Sources: Brazil Nuts, Tuna, Eggs

  • RDA for adults: 55 mcg

  • Acute Deficiency: Fatigue, muscle weakness, impaired immunity.

  • Chronic Deficiency: Increased risk of certain diseases, thyroid issues.

  • Acute Excess: Nausea, diarrhea.

  • Chronic Excess: Selenosis (skin rashes, hair loss).

IODINE

  • Essential for Thyroid Hormone Production

  • Food Sources: Seaweed, Cod, Dairy Products

  • RDA for adults: 150 mcg

  • Acute Deficiency: Fatigue, weight gain, goiter (enlarged thyroid).

  • Chronic Deficiency: Hypothyroidism, cognitive impairment (in children).

  • Acute Excess: N/A

  • Chronic Excess: N/A

FLUORIDE

  • Promoting Dental Health and Preventing Cavities

  • Food Sources: Fluoridated Water, Tea

  • AI for men: 4 mg; AI for women: 3 mg

  • Acute Deficiency: Increased risk of dental cavities.

  • Chronic Deficiency: N/A

  • Acute Excess: Nausea, vomiting.

  • Chronic Excess: Dental fluorosis, skeletal fluorosis (in severe cases).

CHROMIUM

  • Enhancing Insulin Function and Glucose Metabolism

  • Food Sources: Broccoli, Grapes, Whole Grains

  • AI for men: 35 mcg; AI for women: 25 mcg

  • Acute Deficiency: Impaired glucose metabolism, insulin resistance.

  • Chronic Deficiency: Increased risk of diabetes.

  • Acute Excess: N/A

  • Chronic Excess: N/A

MOLYBDENUM

  • Facilitating Enzyme Activities and Nitrogen Metabolism

  • Food Sources: Legumes (Lentils, Peas), Nuts (Almonds, Cashews)

  • RDA for adults: 45 mcg

  • Acute Deficiency: Rare but may affect enzyme function.

  • Chronic Deficiency: N/A

  • Acute Excess: N/A

  • Chronic Excess: N/A

bottom of page