Nutrient

Functions

Sources

Vitamin A

Involved in normal eyesight, immune system response, wound healing, embryo development

Yellow fruits & vegetables, dark green leafy vegetables, fortified milk, whole milk, cheese

Vitamin B 1 (Thiamin)

Helps convert protein, carbohydrates, and fats into energy. Also aids in detoxification, heart function, and a healthy nervous system.

Whole grain and enriched breads and cereals, oatmeal, poultry, fish, pork, dried beans, nuts, milk, green vegetables

Vitamin B 2 (Riboflavin)

Essential for cellular energy production. Also supports hormone production, neurotransmitter function, healthy eyes and skin, and the production of red blood cells.

Milk, yogurt, organ meats, beef, green leafy vegetables, broccoli, eggs, pasta

Vitamin B 6

Aids in protein synthesis and manufacturing hormones, red blood cells, and enzymes. Supports cardiovascular health by supporting homocysteine metabolism. Also supports brain function and skin health and is crucial for a healthy immune system. Select multivitamins that provide 4 mg a day.

Meat, poultry, fish, milk, potatoes, sweet potatoes, vegetables, dried beans, whole grain cereals, egg yolks

Vitamin B 12

Supports the nervous system and development of red blood cells as well as playing a role in homocysteine metabolism. Aids in processing carbohydrates, protein, and fats in the body. Select multivitamins that provide 800 mcg a day

Animal foods only – meat, fish, poultry, eggs, milk

Vitamin C

An antioxidant that helps protect cells against damage from free radicals. Helps support the immune system and important for wound healing. Essential for forming and maintaining collagen (the basis for connective tissue). Also aids in healthy gums, skin, and vision.

Citrus fruits, tomatoes, melons, green peppers, strawberries, green leafy vegetables, fresh potatoes

Vitamin D

Regulated the absorption and use of calcium and phosphorus and aids in the formation of normal bones and teeth. Also aids in promoting healthy immune functioning. The sun in northern climates does not have enough energy to convert inactive to active vitamin D during winter, so you need it from food or in supplements to have the right quantity in your system. Vitamin D and calcium in the correct amounts will also help lower blood pressure.  Recommendation is  400 IU a day if under 50, and 600 IU a day if over 50 (stay less than 2000 IU a day, and drink plenty of water as excess is associated with kidney stones). 

Fortified milk, butter, egg yolk, liver, salmon, sardines; sunlight on skin

Vitamin E

A fat-soluble antioxidant that protects cells throughout the body. Helps fight cardiovascular disease and protects the health and function of the nervous system. Also supports healthy skin.

Legumes, dark green leafy vegetables, wheat germ, nuts

Vitamin K

Essential for normal blood clotting. Also plays a role in bone formation and regulating calcium levels in the blood.

Liver, alfalfa, cabbage, broccoli, synthesis in intestine by bacteria

Beta-Carotene

Used in the body to form vitamin A. Supports antioxidant activity in the body.

Carrots, sweet potatoes, pumpkin

Calcium

Essential for developing and maintaining healthy bones, teeth, and gums. Helps maintain cell membranes, connective tissue, and normal blood pressure and aids in blood clotting. Also supports healthy muscle function, including the heart. Recommendation is 1200 mg a day for men and 1600 mg a day for women.  *You cannot absorb more than 600 mg of calcium at once, so a multivitamin that provides such in two or three divided doses seems optimal. 

Dairy products, turnip & mustard greens, kale, soybeans, salmon (w/ bones), clams, shrimp, amaranth, tofu

Chromium

Helps to regulate blood sugar levels. Indirectly affects level of fats in the blood.

Brewer’s yeast, whole grains, pork, kidney, meats, cheese, dried peas and beans

Copper

Aids in developing and maintaining the cardiovascular system, skeletal system, and red blood cells. Supports the production of collagen, elastin and melanin. Also helps with the absorption and release of iron.

Shellfish, whole-grain cereals & breads, nuts, organ meats, eggs, dried beans & peas, dark leafy vegetables

Folic Acid (Folate)

Supports pregnancy and shown to reduce reduced neural tube deficits by over 70 percent . It’ also important for homocysteine metabolism and cardiovascular health. Also supports the health of gums, red blood cells, skin, the GI tract, and the immune system. Recommendation is 800 mcg per day; since we average obtaining 400 mcg from food, select multivitamins that provide 400 mcg a day.

Enriched grains, dark green leafy vegetables, beans and legumes, citrus fruits, poultry, pork, shellfish

Iodine

A component of the thyroid hormones that regulate metabolism, growth, reproduction, nerve and muscle function, protein synthesis, growth of skin and hair, and the use of oxygen by cells.

Salmon, seaweed and sea vegetables, tuna, yogurt, eggs, strawberries, mozzarella cheese

Iron

Carries oxygenated red blood cells and supports the immune system. Also important for a healthy pregnancy.

Red meat, green leafy vegetables, whole grain & enriched breads, cereals, dried fruit, legumes

Magnesium

Important for optimal calcium utilization. Supports healthy heart function, manufacturing proteins, and converting carbohydrates, protein, and fats to energy. Also helps promote healthy blood pressure and reduces the negative effects of stress.

Dairy products, breads & cereals, meat, fish, poultry, eggs, legumes, green leafy vegetables

Manganese

Aids in the formation of connective tissue and bone. Supports healthy brain function and reproduction. Also helps with energy production and is needed for normal glucose metabolism.

Wheat germ, oat germ, oatmeal, egg yolks, nuts, pineapple, green leafy vegetables

Niacin

Helps in the release of energy from carbohydrates and in the formation of red blood cells. Also has a positive influence on cholesterol levels.

Meat, poultry, fish, whole grain & enriched breads, cereals, nuts, dried beans, peanut butter, milk, eggs

Phosphorus

Essential for healthy bones and teeth and is a component of all soft tissues and cell membranes. Helps maintain the pH balance of the blood and helps activate the B vitamins.

Animal proteins – beef, chicken, pork, etc.; milk & milk products; soda

Potassium

Important for muscle contraction and relaxation, nerve conduction, regulating your heartbeat, and healthy blood pressure.

Citrus, fresh fruits, dark green leafy vegetables, potatoes, peas, melons, banana, figs, legumes, meat, fish

Selenium

A component of an antioxidant enzyme that supports immune function. Essential for healthy thyroid hormone activity. May also reduce the risk fo certain forms of cancer.

Liver, kidney, meats, seafood, whole grains

Zinc

A component of several enzymes and aids in protein synthesis, blood sugar regulation, wound healing, and brain function. Also helps with maintaining healthy skin, immune, nervous, digestive, and reproductive system function, and normal vitamin A levels in the blood.

Meats, seafood, eggs, legumes, green leafy vegetables, oysters, pork, poultry, milk, nuts, bran