Vitamin & Minerals

Our bodies require many nutrients to stay healthy. But with today’s hectic lifestyle, we may not be getting enough of these nutrients from the foods we eat. That’s where vitamin and mineral supplements can help! Below is a chart to help guide you with your selection.

Click here to purchase nutritional supplements.

Nutrient	Function	Sources
Vitamin A (RDI 5,000 I.U.)	For healthy glands, hair, bone growth and vision. Helps fight infection. Antioxidant.	Fish liver oil, liver, dairy products. Green and yellow vegetables are natural sources of beta carotene
Vitamin B-1 (Thiamine) RDI 1.5 mg	Growth, appetite, digestion, energy production, carbohydrate, metabolism. Muscle tone.	Green vegetables, corn, potatoes, oats, rice, plums, raisings, nuts, yeast, ham
Vitamin B-2 (Riboflavin) RDI 1.7 mg	For good skin, hair, vision, and fetus development. Helps oxidation reduction systems.	Liver, cheese, milk, eggs, avocados, green & yellow vegetables, grains, nuts
Vitamin B-3 (Niacin) RDI 20 mg	Helps carbohydrate metabolism, fat synthesis, digestive & nervous systems.	Liver, beef, fowl, fish, avocados, cheese, grains, nuts, prunes, potatoes
Vitamin B-5 (Pantothenic Acid) RDI 10 mg	Helps protein, carbohydrate and fat metabolism. Important for healthy skin and digestion.	Beef, chicken, liver, eggs, salmon, clams, royal jelly, rice, avocados, grains, nuts
Vitamin B-6 (Pyridoxine) RDI 2 mg	Helps protein, carbohydrate and fat metabolism. Essential for red blood cells, nerve tissue and antibodies.	Beef, chicken, liver, fish, bananas, green vegetables, grains, tomatoes, nuts
Vitamin B-12 (Cyanocobalamin) RDI 6 mcg	Essential for function of all body cells, nerve cells, brain cells, and protein / fat synthesis.	Beef, liver, egg yolks, crab, clams, sardines, salmon, oysters, herring
Vitamin C (Ascorbic Acid) RDI 60 mg	Growth, wound-healing, bone, cartilage and tooth formation, collagen synthesis, iron absorption. Antioxidant.	Citrus fruits, strawberries, tomatoes, horseradish, cabbage, green vegetables
Vitamin D RDI 400 I.U.	Essential for bones, teeth, body tissue, and cartilage. Prevents rickets. Helps the heart, nervous system & blood-clotting.	Fish liver oils, egg yokes, butter, milk, tuna, mackerel, herring, sardines, sunlight
Vitamin E (Tocopherol) RDI 30 I.U.	Important for, maintaining, skin collagen, cardiac & skeletal health,muscle metabolism. Antioxidant.	Vegetable oils, legumes, grains, green vegetables, nuts, seeds, cabbage, yeast
Folic Acid RDI 400 mcg	Essential for red blood cells, amino acid metabolism, synthesis of choline and nucleic acid. Part of B-complex.	Liver, grains, nuts, yeast, green leafy vegetables, dry legumes
Biotin (Biotin) RDI 300 mcg	Important for growth, skin, hair, nerves, bone marrow, oil glands. Helps to metabolize fats, proteins & carbohydrates.	Beef, liver, royal jelly, nuts, eggs, chicken, soybeans, sardines, yeast, milk
Vitamin K RDI 80 mcg	Helps blood-clotting, growth, electron transport mechanisms.	Liver, egg yolks, soybeans, tomatoes, strawberries, cabbage, spinach, potatoes

Nutrient	Function	Sources
Calcium RDI 1,000 mg	Helps bone and tooth formation, muscle tone, blood clotting, absorption of B-12.	Milk, dairy products, green vegetables, beans, shellfish
Chromium RDI 120 mcg	Essential to energy & insulin metabolism, fatty acid & cholesterol synthesis.	Corn oil, meats, yeast, grains, cheese, beer
Copper RDI 2 mg	Helps bone growth, iron utilization, skin elastin, collagen and melanin pigmentation.	Liver, shellfish, nuts, cocoa, dry beans
Iodine RDI 150 mcg	Helps regulate your metabolism. Important for proper function of the thyroid gland.	Shellfish, seaweed, cod liver oil, milk, cheese, iodized salt
Iron RDI 18mg	Essential to blood, increases resistance to disease & stress. Helps muscle function.	Liver, meats, eggs, nuts, green vegetables, grains, dried fruit
Magnesium RDI 400 mg	Essential for healthy bones, nerves, muscles, regulation of body temperature & energy.	Green vegetables, milk, beans, meat, eggs, grains, figs, apples
Manganese RDI 2 mg	Helps cholesterol, fat and carbohydrate synthesis, reproductive organs & enzymes.	Green vegetables, milk, beans, meat, eggs, grains, figs, apples
Phosphorus RDI 1,000 mg	Important for producing energy, growth, healthy kidneys, muscles & nerve impulses.	Liver, meats, poultry, fish, eggs, cheese, milk, nuts, beans, grains
Selenium RDI 70 mcg	Helps regulate various metabolic processes and vitamin E utilization. Antioxidant.	Seafood, meat, broccoli, onions, tomatoes, yeast, corn oil
Zinc RDI 15 mg	Essential to insulin, wound-healing, tissue growth, reproductive organs, healthy blood.	Shellfish, liver, poultry, nuts, eggs, grains, green vegetables