| Nutrient |
Suggested | Function | Toxicity/Issues |
| Vitamin A (retinol) |
RDA 1,000 mcg or 5,000 IU | Maintains and promotes growth of tissue, bones, and teeth. Important for mucous membranes and vision | Intake of over 2,500 IU daily may cause birth defects |
| Vitamin A (beta carotene) |
No RDA set | Antioxidant, protects against cancer | Non toxic |
| Vitamin B1 (thiamin) |
RDA 1.1 mg | Supports growth, muscles, and nerve function. Necessary for utilization of carbohydrates | Some toxicity concerns |
| Vitamin B2 (riboflavin) |
RDA 1.3 mg | Needed to metabolize amino and fatty acids. Formation of red blood cells and antibodies | Some toxicity concerns |
| Vitamin B6 (pyrodoxine) |
RDA 1.6 mg | Forms antibioties, synthesizes hormones. Metabolizes protein | Over 500 mg daily can damage nervous system |
| Vitamin B12 |
RDA 2 mcg | Metabolizes protein, carbohydrates and fats. Maintains nervous system and formulates blood cells | Gastrointestinal illness impairs absorption |
| Biotin |
No RDA DRI 30 mcg | Metabolizes fats, carbohydrates, and protein. | Non toxic |
| Vitamin C |
RDA 60 mg | Vital to strong immune system. Promotes healing of wounds. Antioxidant, maintains healthy blood vessels. Iron utilization | Gastrointestinal illness impairs absorption |
| Choline |
No RDA DRI 10 - 100 mg | Builds neurotransmitters - part of brain function | Non toxic |
| Vitamin D |
RDA 5 mcg, upper levels to 50 mcg | Sustains health of bones, proper utilization of calcium, created by exposure to sun. | Non toxic |
| Vitamin E (D-alpha tocopherol) |
RDA 5 mcg | Antioxidant, maintains cell membranes. Protects lungs, liver, skin and breast tissue | Some toxicity concerns |
| Folic Acid |
RDA 180 mcg DRI 400 mcg | Forms red blood cells and necessary for cell division. Used in digestion, metabolizes protein. | Non toxic |
| Vitamin K |
RDA 65 mcg | Utilized for blood clotting and calcium binding. | Gastrointestinal illness impairs absorption |
| Niacin |
RDA 15 mg DRI 14 mg | Aids in healthy cells, nervous system, skin, and digestive function. | Non toxic |
| Pantothenic Acid |
DRI 5 mg | Helps synthesize fatty acids and cholesterol. | Non toxic |
