Micronutrients for Health

isted below are all the vitamins and nutritionally essential minerals and their functions, some common dietary sources, and the intake recommendations set by the Institute of Medicine. The Linus Pauling Institute’s recommendations are noted when different. All recommendations are for adults 19 years and older and expressed in micrograms (mcg), milligrams (mg), or International Units (IU).

Vitamin A (Retinol)• Essentialfornormalvisionandimmunefunction

• Neededforcellgrowthanddevelopment• Carotenoidslikebeta-carotenecanbeconvertedtovitaminAbytheliverasneeded

Thiamin (Vitamin B1)• Assiststhereleaseofenergyfromcarbohydratesandprotein

Riboflavin (Vitamin B2)• Assiststhereleaseofenergyfromfat,carbohydrates,andprotein

• Assistsseveralantioxidantenzymes

Niacin (Vitamin B3)• Assiststhereleaseofenergyfromfat,carbohydrates,andprotein

Pantothenic Acid (Vitamin B5)• Assiststhereleaseofenergyfromfat,carbohydrates,andprotein

• Assistsfat,cholesterol,steroidhormones,andhemoglobinsynthesis

Vitamin B6• Supportsawidevarietyofmetabolicreactions• Assistsneurotransmitters,hemoglobin,andDNAproduction

• Influencessteroidhormoneaction

Retinol: beefliver,fortifiedcereal,eggs,butter,fortifiedmilk

Beta-carotene: sweetpotatoes,pumpkins,carrots,cantaloupes,mangoes,spinach,broccoli,kale,collards,butternutsquash

Fortifiedcereal,bread,pork,enrichedwhiterice,brownrice,peas,macadamianuts,sunflowerseeds,beans,lentils,cantaloupes

Milk,fortifiedcereal,bread,eggs,almonds,clams,spinach,chicken,beef,asparagus,salmon,cheese,broccoli

Fortifiedcereal,bread,fish,light-meatchickenandturkey,beef,mushrooms,peanuts,avocados

Avocados,yogurt,chicken,sweetpotatoes,milk,lentils,eggs,peas,mushrooms,fish,broccoli

Turkey,chicken,fortifiedcereal,bread,potatoes(withskin),fish,prunes,bananas,hazelnuts,walnuts,pork,beans

Men:3,000IUWomen:2,333IUPregnancy:2,567IUBreast-feeding:4,333IU

Men:1.2mgWomen:1.1mgPregnancy:1.4mgBreast-feeding:1.4mg

Men:1.3mgWomen:1.1mgPregnancy:1.4mgBreast-feeding:1.6mg

Men:16mgWomen:14mgPregnancy:18mgBreast-feeding:17mg

Adults:5mgPregnancy:6mgBreast-feeding:7mg

Adults:1.3mgPregnancy:1.9mgBreast-feeding:2.0mgMenover50:1.7mgWomenover50:1.5mg

MICRONUTRIENT AND FUNCTION

COMMON DIETARY SOURCES

DAILY INTAKE RECOMMENDATIONS

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Biotin (Vitamin B7)• Assiststhereleaseofenergyfromfat,carbohydrates,andprotein

• Assistsinglucoseproduction

Folate (Vitamin B9)• RequiredforDNAsynthesis• Assistsredbloodcellproduction• Preventsneuraltubedefects• Folicacid,foundinsupplementsandfortifiedfood,ismorereadilyabsorbedthannaturallyoccurringfolate

Vitamin B12• Assiststhereleaseofenergyfromfatandprotein

• Assistshemoglobinandredbloodcellproduction

• Requiredfornervefunction

Vitamin C• Antioxidantinbloodandcells• Augmentsfunctionalactivityofimmunecells• Assistscollagen,carnitine,serotonin,andadrenalineproduction

Vitamin D• Maintainscalciumandphosphorusbalance• Promotesbonehealthandimmunefunction•Influencescellgrowthanddevelopment

Vitamin E• Antioxidantincellmembranes• Supportsnormalnervefunction• Augmentsfunctionalactivityofimmunecells

Beefliver,eggs,salmon,avocados,yeast,whole-wheatbread,pork,cheese

Folate: beans,lentils,asparagus,spinach,peanuts,peas,corn,chicken,orangejuice

Folic Acid: enrichedriceorproductsmadewithenrichedflours,suchascereal,pasta,orbread

Clams,mussels,crabmeat,salmon,beef,rockfish,milk,cheese,eggs,chicken,turkey,fortifiedcereal

Chilipeppers,sweetpeppers,guavas,kiwifruits,strawberries,oranges,kale,spinach,broccoli,grapefruit,potatoes,tomatoes

Dietary: fish(especiallysalmon,tuna,herring,sardines,andmackerel),eggs,fortifiedsoymilk,fortifiedorangejuice,fortifiedmilk,fortifiedcereal

Sunlight: influencedbyseason,latitude,skinpigmentation,areaofskinexposed,sunscreenuse,andage

Oliveoil,saffloweroil,sunfloweroil,almonds,hazelnuts,peanuts,spinach,carrots,avocados

Adults:30mcgPregnancy:30mcgBreast-feeding:35mcg

Adults:400mcgPregnancy:600mcgBreast-feeding:500mcg

Adults:2.4mcgPregnancy:2.6mcgBreast-feeding:2.8mcg

LPI: 100-400 mcg from supplements for adults over 50

Men:90mg(125mg*)Women:75mg(110mg*)Pregnancy:85mgBreast-feeding:120mg*Smokers

LPI: At least 400 mg for all adults

Adults:600IUPregnancy:600IUBreast-feeding:600IUAdultsover70:800IU

LPI: 2,000 IU from supplements for all adults

Adults:22.5IUPregnancy:22.5IUBreast-feeding:28.5IU

MICRONUTRIENT AND FUNCTION

COMMON DIETARY SOURCES

DAILY INTAKE RECOMMENDATIONS

Vitamin K• Assistsinbloodclotting• Modifiescertainproteinstoallowforcalciumbinding

Calcium• Structuralcomponentofbonesandteeth• Requiredforpropernervetransmissionandmusclecontraction

• Influencesbloodvesselconstrictionanddilation,andmayreducebloodpressure

Chromium• Assistsinsulinaction

Copper• Assistsinenergyproductionandironutilization•Assistsinneurotransmittersynthesis•Maintainsintegrityofconnectivetissue• Assistsantioxidantenzymes

Fluoride• Structuralcomponentofbonesandteeth

Iodine• Componentofthyroidhormones

Iron• Componentofhundredsofenzymes• Neededforsynthesisofhemoglobin• Assistsantioxidantenzymes• RequiredforsynthesisofDNA,aminoacids,collagen,neurotransmitters,andcertainhormones

• Criticalfornormalimmunefunction

Magnesium• Structuralcomponentofbones• AssistsinhundredsofenzymereactionsinvolvedinthesynthesisofDNAandproteins

• Requiredforpropernerveconductionandmusclecontraction

Kale,chard,parsley,broccoli,spinach,watercress,leaflettuce,cashews,peas,soybeanoil,canolaoil,oliveoil,mayonnaise,naturallyfermentedfood

Milk,yogurt,cheese,tofu(calciumset),fortifiedbeverages,fortifiedcereal,rhubarb,spinach,almonds,whitebeans,bokchoy,kale,pintobeans,redbeans,broccoli

Broccoli,grapejuice,sweetpotatoes,orangejuice,beef,turkey,chicken,apples(withpeel),greenbeans,tomatoes,bananas

Beefliver,oysters,crabmeat,clams,sunflowerseeds,kale,cashews,lentils,beans,mushrooms,cocoapowder,raisins,peanutbutter

Fluoridatedwater,crabmeat,beans,blacktea,raisins,cereal,fish,fruitjuice

Cod,iodizedsalt,potatoes(withskin),milk,shrimp,turkey,navybeans,tuna,eggs,seaweed

Beef,fortifiedcereal,beans,oysters,molasses,lentils,firmtofu,kidneybeans,cashews,spinach,potatoes(withskin),shrimp,lighttuna,eggs,tomatoes,dark-meatchickenandturkey,raisins,prunes

Pumpkinseeds,almonds,cashews,beans,spinach,milk,figs,brownrice,spinach,cocoapowder,molasses,peanuts,pineapple,okra,milk,bananas

Men:120mcgWomen:90mcgPregnancy:90mcgBreast-feeding:90mcg

Adults:1,000mgPregnancy:1,000mgBreast-feeding:1,000mgMenover70:1,200mgWomenover50:1,200mg

Men:35mcgMenover50:30mcgWomen:25mcgPregnancy:30mcgBreast-feeding:45mcgWomenover50:20mcg

Adults:900mcgPregnancy:1,000mcgBreast-feeding:1,300mcg

Men:4mgWomen:3mgPregnancy:3mgBreast-feeding:3mg

Adults:150mcgPregnancy:220mcgBreast-feeding:290mcg

Men:8mg*Women:18mgPregnancy:27mgBreast-feeding:9mgAdultsover50:8mg**Menandpostmenopausalwomenshouldavoidtakingiron-containingsupplements.

Men:400mgMenover30:420mgWomen:310mgWomenover30:320mgPregnancy:350-360mgBreast-feeding:310-320mg

MICRONUTRIENT AND FUNCTION

COMMON DIETARY SOURCES

DAILY INTAKE RECOMMENDATIONS

This information and more can be found in the

Linus Pauling Institute’s Micronutrient Information Center:

lpi.oregonstate.edu/mic

Manganese• Componentofantioxidantenzymes• Facilitatesbonedevelopment• Helpsmakeandbreakdownglucoseandproteins

Molybdenum• Assistsinthemetabolismofproteins,DNA,drugs,andtoxins

Phosphorus• Structuralcomponentofbonesandteeth• StructuralcomponentofDNA• Structuralcomponentofcellmembranes•Assistsinenergyproductionandstorage

Potassium• Maintainsfluidandelectrolytebalance• Requiredforpropernerveconductionandmusclecontraction

•Lowersbloodpressure

Selenium• Componentofantioxidantenzymes• Influencesthyroidhormonefunction

Sodium(Chloride)• Maintainsfluidandelectrolytebalance• Requiredforpropernerveconductionandmusclecontraction

• Increasesbloodpressure

Zinc• Assistsinhundredsofenzymereactions• Assistsinhemoglobinproduction• Assistsantioxidantenzymes• Supportsimmunefunction

Brownrice,oatmeal,spinach,pineapples,almonds,pecans,molasses,whole-wheatbread,sesameseeds,peanuts,beans,sweetpotatoes,tea

Beans,lentils,peas,grain,nuts

Milk,yogurt,salmon,halibut,lentils,beef,peanuts,sunflowerseeds,beans,chicken,turkey,almonds,cheese,eggs,whole-wheatbread

Beans,potatoes(withskin),prunes,raisins,acornsquash,bananas,spinach,tomatojuice,artichokes,molasses,tomatoes,oranges

Brazilnuts(fromselenium-richsoil)*,crabmeat,salmon,halibut,pasta,pork,shrimp,whole-wheatbread,brownrice,beef,light-meatchicken,milk,blackwalnuts*Asinglenutmayexceedseleniumrecommendations.

Bakedgoods,processedmeat,restaurantfood,pizza,cannedsoups,tablesaltMostAmericansconsumetoomuchsodium.Thetolerableupperintakelevelforsodiumis2,300mg(oneteaspoonoftablesaltis2,300mgofsodiumand3,500mgofchloride).

Oysters,beef,crabmeat,dark-meatchickenandturkey,pork,yogurt,milk,cashews,chickpeas,almonds,peanuts,cheese

Men:2.3mgWomen:1.8mgPregnancy:2.0mgBreast-feeding:2.6mg

Adults:45mcgPregnancy:50mcgBreast-feeding:50mcg

Adults:700mgPregnancy:700mgBreast-feeding:700mg

Adults:4,700mgPregnancy:4,700mgBreast-feeding:5,100mg

Adults:55mcgPregnancy:60mcgBreast-feeding:70mcg

Adults:1,500mg*Pregnancy:1,500mgBreast-feeding:1,500mgAdultsover50:1,300mgAdultsover70:1,200mg*amountfoundin3.8goftablesalt

Men:11mgWomen:8mgPregnancy:11mgBreast-feeding:12mg

MICRONUTRIENT AND FUNCTION

COMMON DIETARY SOURCES

DAILY INTAKE RECOMMENDATIONS

InstituteOregon State University

The