Vitamin A
(Retinol or Beta-carotene) Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables. Dosage: 5,000 IU Keeps eyes healthy; develops bones; protects linings of respiratory, digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells).
Vitamin B1
(Thiamine) Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs. Dosage: 1.5 mg Promotes healthy functioning of the nerves, muscles and heart. Metabolizes carbohydrates.
Vitamin B2
(Riboflavin) Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables. Dosage: 1.7 mg Metabolizes carbohydrates, fats and proteins, produces hormones; promotes eye and skin health.
Vitamin B3
(Niacin) Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish. Dosage: 20 mg Metabolizes carbohydrates and fats; helps functioning of digestive system; maintains health skin.
Vitamin B5
(Pantothenic Acid) Organ meats, yeast, raw vegetables, eggs and dairy products. Dosage: 10 mg Produces hormones and maintains body's immune system.
Vitamin B6
(Pyridoxine) Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products Dosage: 2 mg Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin.
Vitamin B12
(Cyanocobalamin) Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs. Dosage: 6 mcg Builds genetic material of cells and produces blood cells.
Vitamin C
(Ascorbic Acid) Almost exclusively fruits and vegetables (especially citrus fruits, tomatoes, peppers, strawberries, and cantaloupe) although breast milk and organ meats contain small amounts. Dosage: 60 mg An antioxidant, fights and resists infection; heals wounds; promotes growth and maintenance of bones, teeth, gums, ligaments and blood vessels.
Vitamin D
(Cholecalciferol) For most people, sun exposure is the primary source of vitamin D. Food sources include Vitamin D-fortified milk, eggs, fish-liver oils and fatty fish such as herring, mackerel and salmon. Dosage: 400 IU Builds strong bones and teeth and maintains the nervous system.
Vitamin E
(Tocopherol) vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables.
Dosage: 30 IU Protects the lungs, nervous system, skeletal muscle and the eye's retina from damage by free radicals; may reduce risk of heart disease by protecting against atherosclerosis.
Vitamin H
(Biotin) Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes. Dosage: 300 mcg suggested Metabolizes proteins and carbohydrates; breaks down fatty acids.
Vitamin K
Dark green leafy vegetables, eggs, cheese, pork and liver. Dosage: 80 mcg Promotes normal blood-clotting.
Vitamin M
(Folic Acid) vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms. Dosage: 400 mcg
Synthesis of protein and genetic materials; may help prevent some cancers, heart disease and stroke; when taken during pregnancy, protects against some birth defects.

Calcium
(Ca) Primarily in milk and dairy products; also dark-green vegetables, legumes, shellfish, fish with edible bones and tofu; also calcium-fortified orange juice. Dosage: 1,000 mg Builds bones and teeth; promotes blood clotting, contraction of muscles and nerve impulses.
Chromium
(Cr) Whole wheat and other whole grains and molasses. Dosage: 120 mcg suggested An essential nutrient required for normal sugar and fat metabolism; may also help prevent high cholesterol and atherosclerosis.
Copper
(Cu) Organ meats, shellfish, whole-grain products, legumes and dried fruits. Dosage: 2 mg suggested Builds bones, red blood cells and hemoglobin; metabolizes iron, maintains connective tissue and blood vessels; may play a role in cancer prevention.
Fluoride
(F) Seafood, tea, coffee and soybeans; sodium fluoride is often added to the water supply to prevent tooth decay. Promotes bone and tooth formation; prevents tooth decay.
Iodine
(I2) Saltwater fish, shellfish, sea kelp and iodized salt. Dosage: 150 mcg Helps produce thyroid hormones; adequate iodine intake during pregnancy is crucial to normal fetal development.
Iron
(Fe) Iron is poorly absorbed from food. The richest sources are red meat and organ meats; other sources include whole-wheat products, shellfish, nuts and dried fruit. Many breads and cereals are enriched with iron. Vitamin C aids absorption of iron and is often added to iron supplements. Dosage: 18 mg Helps produce hemoglobin and red blood cells; delivers oxygen to muscles and other body tissues; protects against effects of stress
Magnesium
(Mg) Legumes, whole-grain cereals, nuts and dark-green vegetables; also meat, seafood and dairy products. Dosage: 400 mg Builds bones and teeth; involved in functioning of muscular and nervous systems and hear and circulatory system.
Manganese
(Mn) Tea, green vegetables, legumes, oats and rice. Dosage: 2 mg Involved in reproductive processes, sex hormone formation; essential for normal brain function and bone development.
Molybdenum
(Mo) Dairy products, legumes, whole-grain cereals and organ meats. Dosage: 75 mcg Involved in enzyme activities.
Phosphorus
(P) Meat, fish, eggs, legumes and dairy products; also whole wheat, corn and rice. Dosage: 1 gram Builds bones and teeth.
Potassium
(K) Potatoes, dried fruits, bananas, legumes, raw vegetables, avocados and mushrooms; also lean meat, milk and fish. None;
Dosage: 3.5 grams suggested Helps nerves and muscles function; regulates heart's rhythm; regulates bodily fluids.
Selenium
(Se) Whole-grain cereals, fish and shellfish, meat and dairy products. Dosage: 70 mcg An antioxidant, helps protect cells and tissues from damage by free radicals; may also protect against some cancers.
Sodium
(Na) Naturally in many foods and is added to many prepared foods. Dosage: 2,400 mg Maintains body's fluid balance; important for nerve function and muscle contraction; controls heart's rhythm.
Zinc
(Zn) Shellfish (particularly oysters), organ meats and lean red meat, yeast, whole-grain cereals, and legumes. Dosage: 15 mg Involved in growth, skin health and wound healing, development of the reproductive organs, protein metabolism and energy production.