Key Vitamin and Supplements Table

Kay G. Mullin, RD Sports Nutritionist

VITAMIN	RDA*	FUNCTION	FOOD SOURCES	SAFE SUPPLEMENT LEVEL
Vitamin A	800 RE	Growth, vision, antioxidant, healthy mucous membrane	Organ meats, milk, oysters, mackerel	Can be toxic, do not exceed safe level: 1000 RE
Beta Carotene	10-30mg**	Boosts immunity, antioxidant, precursor to vitamin A	Dark orange, bright green, red fruits and vegetables	Nontoxic form of vitamin A 30-50 mg
Vitamin D	200 IU	Helps build bones and teeth, maintain muscles and nerves, prevent skin disorders	Sunlight, fish with small bones, foritified milk, shrimp	Toxic if taken in doses more than 4 x RDA 400 IU
Vitamin E	12 IU or 8 mg	Slows down aging, anti-oxidant, aids in preventing cancer & heart disease. Aids in decreasing symptoms of PMS and lupus.	Safflower oil, wheat germ, peaches, spinach	Non toxic 200-400 IU
Vitamin B6	1.6 mg	Metabolism of carbs, fat, and protein. Required for the manufacturing of hormones and hemoglobin. Functioning of central nervous system.	Banana, avocado, beef, chicken, fish, leafy greens.	Toxic to nervous system if greater than 200 mg. 10 mg
Folic Acid	180 - 400 mcg	Helps regulate cell division and transfer. Production of neurotransmitters.	Brewers yeast, liver, legumes, orange juice, dark leafy greens.	Non toxic 400 mcg
Vitamin C	60 mg	Forms collagen, promotes healing, and acts as an antioxidant.	Citrus fruits and juices. Strawberries, cantalope, tomato juice, potato, broccoli.	Non toxic 150-800 mg
* RDA based on adults. ** No RDA has been established. Recommendation made by the Alliance on Aging.