Training Tools - Vitamin Chart
Mouse over the vitamin name for a brief description
| VITAMIN RDI (recommended
daily intake) |
| VITAMIN |
CURRENT
RDI |
GRAMS |
 Vitamin
A |
5,000
IU |
1,500
mcg |
| Vitamin
C |
60
mg |
60
mg |
| Vitamin
D |
400
IU |
10
mcg |
| Vitamin
E |
30
IU |
20
mg |
| Vitamin
K |
80
mcg |
|
| Thiamin |
1.5
mg |
|
| Riboflavin |
1.7
mg |
|
| Niacin |
20
mg |
|
| Vitamin
B-6 |
2
mg |
|
| Folate |
400
mcg |
|
| Vitamin
B-12 |
6
mcg |
|
| Biotin |
300
mcg |
|
Pantothenic
Acid |
10
mg |
|
| Choline |
n/a |
|
| MINERAL |
CURRENT
RDI |
GRAMS |
| Calcium |
1000
mg |
|
| Iron |
18
mg |
|
| Phosphorous |
1000
mg |
|
| Iodine |
148
mcg |
|
| Magnesium |
400
mg |
|
| Zinc |
15
mg |
|
| Selenium |
68
mcg |
|
| Copper |
2
mg |
|
| Manganese |
2
mg |
|
| Chromium |
120
mcg |
|
| Molybdenum |
75
mcg |
|
|
A
useful fat soluble anti-oxidant that may help to prevent
night blindness. May be taken as retinol or beta-carotene.
Toxicity: Naturally occurring vitamin A must be taken for
months at a daily dose of at least 100,000 IU |
Also
known as Ascorbic Acid. A water soluble anti-oxidant required
for tissue repair and enhances immunity.
Toxicity: There is no known toxicity. |
Cholecalciferol.
Fat soluble vitamin required for absorbing and utilizing
calcium and phosphorous.
Toxicity: Levels of up to 1,000 IU daily appear to be safe. |
d
or dl-alpha-tocpherol. Fat soluble anti-oxidant may aid
in preventing cancer and cardiovascular disease
Toxicity: May be toxic at levels greater than 1,200 IU daily. |
Also
known as Phylloquinone or Phytonactone. Necessary for blood
clotting. Also essential for bone formation and repair.
Toxicity: There is no dosage at which vitamin K becomes
toxic. If too much vitamin k is taken in, red blood cells
die more quickly than the body can replace them. |
Also
known as Vitamin B1. Enhances circulation and assists in
blood formation, carbohydrate metabolism.
Toxicity: No known toxicity levels. |
Vitamin
B2. Necessary for red blood cell formation, and anti-body
production.
Toxicity: No known toxicity levels. |
Vitamin
B3. For proper circulation and healthy skin. Supports nervous
system function and nutrient metabolism.
Toxicity: There is no known toxicity however high doses
of 2,000mg daily may produce adverse side-effects such as
a "flushing" effect. |
Pyridoxine.
Effects both physical and mental health. Promotes absorption
of fats and proteins. Aids in sodium/potassium balance.
Toxicity: B-6 is relatively nontoxic but adverse side effects
have been reported at daily dosages at 2,000-6,000 IU daily. |
Folic
Acid. Needed for energy production and the formation of
red blood cells. Very important in pregnancy. Helps to regulate
embryonic and fetal nerve cell formation
Toxicity: No known toxicity levels. |
Also
known as Cyanocobalamin. Needed to prevent anemia. Supports
formation of red blood cells and utilization of iron.
Toxicity: No known toxicity levels. |
Also
known as vitamin-H. Aids in cell growth, fatty acid production,
and nutrient metabolism.
Toxicity: No known toxicity levels. |
Vitamin
B-5. Known as the "anti-stress" vitamin. Supports the production
of adrenal hormones, the formation of anti-bodies, and aids
in vitamin utilization.
Toxicity: No known toxicity levels. |
Needed
for proper transmission of nerve signals from the brain
through the central nervous system. May be used to form
the neurotransmitter acetyl-choline.
Toxicity: |
Needed
for formation of strong bones and teeth
Toxicity: No known toxicity levels. Considered safe at levels
of up to 2,500mg daily. |
Allows
for oxygenation of red blood cells. Important for growth
and a healthy immune system.
Toxicity: Levels of up to 75mg daily are considered safe. |
Needed
for bone and tooth formation, cell growth and kidney function.
Toxicity: No known toxic levels but too much phosphorous
may lead to an increase in calcium excretion. |
Helps
to metabolize excess fat. Important for mental and physical
development as well as a healthy thyroid.
Toxicity: May be toxic at levels of 20,000 mcg daily. |
A
vital catalyst in enzyme activity. Particularly those enzymes
involved in energy production.
Toxicity: May be toxic at levels above 9,000mg daily. |
Essential
for prostate gland function, reproductive organ growth,
and hormone formation.
Toxicity: May be toxic at levels above 2,000mg daily. |
A
vital anti-oxidant especially when combined with vitamin
E.
Toxicity: May be toxic at levels of 2,400 - 3,000 mcg daily. |
Aids
in the formation of bone, hemoglobin, and red blood cells.
Toxicity: Toxic only in hereditary disorder (Wilson's disease). |
Necessary
for protein and fat metabolism, healthy nerves, healthy
immune system, and blood sugar regulation.
Toxicity: May be toxic when inhaled. |
Supports
glucose metabolism and stable blood sugar levels.
Toxicity: May be toxic when inhaled. |
Essential
for nitrogen metabolism.
Toxicity: Levels up to 250 mg are considered safe. |
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