Vitamins and Minerals

Good diet nutrition is essential for optimum health through adequate Vitamins and Minerals. Both vitamins and dietary minerals play an essential role in all nutrition processes. Examples are vitamin C, vitamin D and the calcium mineral.

Below is a list of links to vitamins and links to minerals. We have summarised each nutrient in the chart below, along with the sources, benefits, recommended dietary intake (RDA or AI) and the problems that deficiency may cause. We also have a database of pictures of vitamins.

Vitamin Chart •  Vitamin A (Retinol) •  Vitamin B1 (Thiamin) •  Vitamin B2 (Riboflavin) •  Vitamin B3 (Niacin) •  Vitamin B5 (Pantothenic acid) •  Vitamin B6 (Pyridoxine) •  Vitamin B7/Vitamin H (Biotin) •  Vitamin B9 (Folic acid) •  Vitamin B12 (Cobalamin) •  Vitamin B13 (Orotic Acid) •  Vitamin B15 (Pangamic acid) •  Vitamin B17 (Laetrile) •  Vitamin C (Ascorbic Acid) •  Vitamin D (Calciferol) •  Vitamin E (Tocopherol) •  Vitamin K (Phylloquinone) •  Vitamin P (Bioflavonoids) •  Coenzyme Q10 (Ubiquinone) •  Choline •  Inositol •  PABA (Para-amino benzoic acid)

Mineral Chart •  Calcium •  Chloride •  Magnesium •  Phosphorus •  Potassium •  Sodium •  Sulfur

We have also summarised the recommended dietary intake (RDA or AI) for men and women below. This data is for an average man or woman (not-pregnant) aged between 19-50 years; for further information click on each vitamin or mineral.

	vitamin A	vitamin C	Vitamin D	Vitamin E	Vitamin K	Vitamin B1
Men	900 μg	90 mg	5 μg	15 mg	120 μg	1.2 mg
Women	700 μg	75 mg	5 μg	15 mg	90 μg	1.1 mg
	Vitamin B2	Vitamin B3	Vitamin B5	Vitamin B6	Vitamin B9	Vitamin B12
Men	1.3 mg	19 mg	5 mg	1.3 mg	400 μg	2.4 μg
Women	1.1 mg	14 mg	5 mg	1.3 mg	400 μg	2.4 μg
	Vitamin H	Choline
Men	30 μg	550 mg
Women	30 μg	425 mg