Essential Vitamins
Vitamin A
Benefits: Supports eye health, immune function, skin health, and cell growth.
Side Effects: High doses can cause nausea, dizziness, liver damage, and, in pregnant women, birth defects.
Recommended Dose: Adults (male): 900 mcg/day, Adults (female): 700 mcg/day
Sources: Carrots, sweet potatoes, spinach, dairy products, fish, and liver.
Vitamin B1 (Thiamine)
Benefits: Helps convert food into energy, supports nerve function, and heart health.
Side Effects: Rare, but high doses may cause an upset stomach or allergic reactions.
Recommended Dose: Adults (male): 1.2 mg/day, Adults (female): 1.1 mg/day
Sources: Whole grains, pork, legumes, nuts, and seeds.
Vitamin B2 (Riboflavin)
Benefits: Supports energy production, skin health, and antioxidant functions.
Side Effects: Usually safe; excess amounts can cause urine to turn bright yellow.
Recommended Dose: Adults (male): 1.3 mg/day, Adults (female): 1.1 mg/day
Sources: Milk, eggs, leafy greens, almonds, and mushrooms.
Vitamin B3 (Niacin)
Benefits: Aids in digestion, skin health, and nervous system function.
Side Effects: High doses may cause flushing, nausea, and liver damage.
Recommended Dose: Adults (male): 16 mg/day, Adults (female): 14 mg/day
Sources: Chicken, turkey, tuna, whole grains, and peanuts.
Vitamin B6 (Pyridoxine)
Benefits: Important for brain health, hormone regulation, and immune function.
Side Effects: High doses can cause nerve damage, skin lesions, and nausea.
Recommended Dose: Adults : 1.3 mg/day
Sources: Chickpeas, fish, potatoes, bananas, and poultry.
Vitamin B12 (Cobalamin)
Benefits: SSupports red blood cell formation, brain health, and DNA synthesis.
Side Effects: Generally safe; high doses may cause acne or minor skin reactions.
Recommended Dose: Adults: 2.4 mcg/day
Sources: Fish, meat, dairy products, and fortified cereals.
Vitamin C
Benefits: Boosts immune function, promotes collagen production, and acts as an antioxidant.
Side Effects: High doses may cause stomach upset, diarrhea, and kidney stones.
Recommended Dose: Adults (male): 90 mg/day, Adults (female): 75 mg/day
Sources: Oranges, strawberries, bell peppers, broccoli, and kiwi.
Vitamin D
Benefits: Essential for bone health, immune function, and calcium absorption.
Side Effects: High doses may cause kidney stones, nausea, and calcification in the heart and lungs.
Recommended Dose: Adults : 600 IU (15 mcg)/day; increases to 800 IU (20 mcg)/day for adults over 70.
Sources: Sunlight exposure, fatty fish, fortified milk, and egg yolks.
Vitamin E
Benefits: Antioxidant that protects cells, supports skin health, and boosts immune function.
Side Effects: High doses may cause bleeding and muscle weakness.
Recommended Dose: : 15 mg/day
Sources: Sunflower seeds, almonds, spinach, and avocado.
Vitamin K
Benefits: Important for blood clotting and bone health.
Side Effects: High doses can interact with blood-thinning medications.
Recommended Dose: Adults (male): 120 mcg/day, Adults (female): 90 mcg/day
Sources: Leafy greens (kale, spinach), broccoli, and Brussels sprouts.
Folate (Vitamin B9)
Benefits: Supports cell division, DNA synthesis, and is crucial during pregnancy.
Side Effects: High doses can mask symptoms of B12 deficiency.
Recommended Dose: Adults : 400 mcg/day, Pregnant women: 600 mcg/day
Sources: Leafy greens, beans, oranges, and fortified cereals.
Biotin (Vitamin B7)
Benefits: Essential for healthy skin, hair, and nails, as well as energy metabolism.
Side Effects: Generally safe; high doses can affect lab test results.
Recommended Dose: Adults : Adults: 30 mcg/day
Sources:Eggs, salmon, nuts, seeds, and sweet potatoes.
Pantothenic Acid (Vitamin B5)
Benefits: Helps in energy production and synthesizing hormones.
Side Effects: Generally safe; high doses may cause mild digestive upset.
Recommended Dose: Adults : 5 mg/day
Sources: Avocado, sweet potatoes, eggs, and whole grains.
B Vitamins (B Complex)
Benefits: Supports energy metabolism, brain function, and cell health.
Side Effects: Generally safe; high doses of certain B vitamins may cause nerve damage or skin reactions.
Recommended Dose: Varies for each B vitamin; a B-complex supplement typically provides balanced amounts.
Sources: EWhole grains, meat, eggs, dairy, leafy greens, and legumes.
Other nutrients
Choline
Benefits: Important for brain health, liver function, and muscle movement.
Side Effects: High doses may cause fishy body odor, sweating, and liver damage.
Recommended Dose: Adults (male): 550 mg/day, Adults (female): 425 mg/day
Sources: Eggs, liver, fish, and peanuts.
Omega-3 Fatty Acids (Fish Oil)
Benefits: Supports heart health, brain function, and reduces inflammation.
Side Effects: High doses can cause a fishy aftertaste, indigestion, or blood thinning.
Recommended Dose: 250–500 mg of combined EPA and DHA daily for general health.
Sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.
Collagen
Benefits: Supports skin elasticity, joint health, and bone strength.
Side Effects: Mild digestive discomfort or a lingering aftertaste in some cases.
Recommended Dose: 2.5–15 grams per day, depending on the type and purpose.
Sources: Bone broth, chicken, fish, and supplementation as it’s difficult to get adequate amounts from diet alone.
Coenzyme Q10 (CoQ10)
Benefits: Supports heart health, energy production, and may reduce oxidative stress.
Side Effects: High doses can cause digestive issues, headaches, and insomnia.
Recommended Dose: 100–200 mg daily, but doses vary depending on individual needs.
Sources: Meat (especially organ meats), fish, nuts, and supplementation.
Creatine
Benefits: Supports muscle strength, energy, and athletic performance.
Side Effects: May cause water retention, digestive discomfort, and, in rare cases, kidney strain.
Recommended Dose: 3–5 grams daily for maintenance.
Sources: Red meat, fish, and supplements (commonly used in fitness).
Glucosamine
Benefits: Supports joint health and may reduce arthritis symptoms.
Side Effects: Possible stomach upset, drowsiness, and headaches.
Recommended Dose: 1,500 mg daily, typically in divided doses.
Sources: Shellfish, supplements (glucosamine sulfate).
Minerals
Calcium
Benefits: Supports bone and teeth strength, muscle contraction, nerve signaling, and blood clotting.
Recommended Dose: Adults: 1,000 mg/day, Women over 50 and men over 70: 1,200 mg/day
Side Effects: Excessive intake can cause kidney stones, constipation, and may interfere with absorption of other minerals.
Sources: Dairy products, leafy greens (like kale and broccoli), fortified plant-based milk, tofu, and almonds.
Iron
Benefits: Essential for hemoglobin formation, which carries oxygen in the blood, and for energy production.
Recommended Dose: Adult men: 8 mg/day, Women (19-50 years): 18 mg/day, Pregnant women: 27 mg/day.
Side Effects: Excess iron can cause nausea, constipation, and, in severe cases, organ damage. Iron toxicity can be dangerous, especially for children.
Sources: Red meat, poultry, fish, beans, spinach, lentils, and fortified cereals.
Magnesium
Benefits: Supports muscle and nerve function, energy production, and heart health.
Recommended Dose: Adult men: 400-420 mg/day, Adult women: 310-320 mg/day
Side Effects: High doses can cause diarrhea, nausea, and abdominal cramping, particularly with supplements.
Sources: Leafy greens, nuts (especially almonds and cashews), seeds, whole grains, and legumes.
Potassium
Benefits: Regulates fluid balance, supports heart health, nerve function, and muscle contractions.
Recommended Dose: 2,500-3,000 mg/day (varies with age and gender)
Side Effects: Excessive intake can lead to hyperkalemia, causing heart irregularities, especially in people with kidney issues.
Sources: Bananas, oranges, potatoes, tomatoes, avocados, and leafy greens.
Zinc
Benefits: Essential for immune function, wound healing, DNA synthesis, and protein production.
Recommended Dose: Adult men: 11 mg/day, Adult women: 8 mg/day
Side Effects: High doses may cause nausea, vomiting, reduced immune function, and interfere with copper absorption.
Sources: Meat, shellfish, legumes, seeds, nuts, and dairy products.
Phosphorus
Benefits: Important for bone and teeth health, DNA and RNA production, and energy metabolism.
Recommended Dose: 700 mg/day for adults.
Side Effects: Excess phosphorus can cause kidney damage, as it can interfere with calcium balance.
Sources: Meat, poultry, fish, dairy products, nuts, seeds, and whole grains.
Iodine
Benefits: Crucial for thyroid hormone production, which regulates metabolism and energy.
Recommended Dose: 150 mcg/day for adults.
Side Effects: High levels can lead to thyroid dysfunction; deficiency can cause goiter or hypothyroidism.
Sources: Iodized salt, seafood, dairy products, and seaweed.
Selenium
Benefits: Antioxidant properties protect cells from damage, supports thyroid health and immune function.
Recommended Dose: Adults: 55 mcg/day for adults
Side Effects: High doses may cause hair loss, brittle nails, and gastrointestinal upset.
Sources: Brazil nuts, seafood, eggs, whole grains, and sunflower seeds.
Copper
Benefits: Helps with iron absorption, red blood cell production, and maintains healthy nerves and bones.
Recommended Dose: Adults: 900 mcg/day for adults.
Side Effects: High doses may lead to copper toxicity, causing nausea, vomiting, and liver damage.
Sources: Shellfish, whole grains, nuts, seeds, and dark leafy greens.
Manganese
Benefits: Supports bone formation, wound healing, and carbohydrate metabolism.
Recommended Dose: Men: 2.3 mg/day, Women: 1.8 mg/day
Side Effects: Excessive intake may affect the nervous system, leading to symptoms similar to Parkinson’s disease.
Sources: Whole grains, nuts, legumes, leafy greens, and tea.
Chromium
Benefits: Plays a role in carbohydrate and lipid metabolism and assists in insulin action.
Recommended Dose: 25-35 mcg/day for adults
Side Effects: Rare, but excessive chromium can cause kidney and liver damage.
Sources: Broccoli, whole grains, green beans, potatoes, and meat.
Molybdenum
Benefits: Helps with enzyme function for detoxification processes in the body.
Recommended Dose: 45 mcg/day for adults
Side Effects: High doses may lead to gout-like symptoms due to increased uric acid levels.
Sources: Legumes, grains, leafy vegetables, and milk.
Fluoride
Benefits: Supports dental health by preventing tooth decay and strengthening bones.
Recommended Dose: 3-4 mg/day for adults
Side Effects: Excessive fluoride can cause dental and skeletal fluorosis, leading to changes in bone structure.
Sources:Drinking water (fluoridated), seafood, tea, and toothpaste.
Sodium
Benefits: Essential for fluid balance, nerve transmission, and muscle contraction.
Recommended Dose: Less than 2,300 mg/day (lower amounts recommended for those with hypertension).
Side Effects: Excess sodium intake can lead to high blood pressure, heart disease, and stroke.
Sources: Salt, processed foods, canned goods, and certain meats.
Chloride
Benefits:Works with sodium to maintain fluid balance and is a key component of digestive juices.
Recommended Dose: 2,300 mg/day for adults
Side Effects: Excess intake may contribute to high blood pressure, especially when combined with high sodium.
Sources: Salt, tomatoes, olives, celery, and seaweed.
Proteins
Proteins are fundamental to our bodies, as they are involved in nearly every physiological
process.
They are made up of amino acids, which are critical for building and repairing tissues,
maintaining
muscle mass, and producing enzymes and hormones that regulate essential functions like
digestion,
metabolism, and immunity. Proteins also play a key role in transporting nutrients, supporting
healthy skin and hair, and providing structural support for cells and organs.
To meet our protein needs, we can turn to a variety of sources. Animal-based proteins, such as
lean
meats, poultry, fish, eggs, and dairy products, provide complete proteins containing all
essential
amino acids. Plant-based options, like beans, lentils, tofu, quinoa, nuts, and seeds, are
excellent
for those following vegetarian or vegan diets, though some may need to combine different sources
to
obtain all essential amino acids. A balanced diet with adequate protein is crucial for growth,
recovery, energy production, and overall health.