A Guide to Vitamins & Minerals

Vitamins and Minerals are compounds which are needed by our bodies to function correctly, and they work together and with other compounds to make sure that each system functions properly. Ideally, the vitamins and minerals your body needs should be obtained through a healthy and varied diet, but in many cases, perhaps because of bad or restricted diets, the body can find itself lacking in some of these particular compounds. Below is a list of vitamins and minerals plus some descriptions of their functions in the body.
Vitamins
Vitamin RDA* Functions
Vitamin A 5000IU Helps to maintain healthy skin, eyes, hair, bones and teeth.
Beta Carotene None established An antioxidant. Can also be converted to Vitamin A by the body.
Vitamin D 400IU Helps to make strong bones and teeth by using Calcium and Phosphorus.
Vitamin E 30IU Improves endurance by improving the oxygen supply to the body.Can also help to lower blood pressure and heal burns.
Vitamin K None established Ensures proper blood clotting.
Vitamin C 60mg Helps the blood to absorb Iron, and helps red blood cell formation. Heals wounds, burns and bleeding gums. Also a powerful antioxidant, helps to maintain bones,teeth, collagen capillaries, and decreases blood cholesterol.
Vitamin B-1 (Thiamine) 1.5mg Promotes growth and aids digestion. Aids nervous system, muscle and heart function.
Vitamin B-2 (Riboflavin) 1.7mg Good for healthy skin, nails and nail. Helps in growth and reproduction.
Vitamin B-3 (Niacin) 20mg Helps to maintain proper mental functions. Also maintains the skin and nervous system.
Vitamin B-6 2mg A natural diuretic. Helps with muscle spasms and cramps.
Vitamin B-12 6mg Needed for a healthy nervous system, and involved in synthesising DNA. Also helps prevent pernicious anemia.
Biotin 300mcg Needed for normal hair production and growth. Can alleviate Eczema, Dermatitis and muscle pain.
Folic Acid 400mcg Helps prevent birth defects. Improves lactation. Can also help prevent anemia.
Choline None established Prevents fat accumulation in the liver. Also a major neurotransmitter in the brain.
Inositol None established Mobilises Calcium.
Minerals
Mineral RDA* Functions
Boron None established Affects Calcium and Magnesium metabolism. May also be needed for proper membrane function and keeping strong bones.
Calcium 1000mg Builds bones and teeth. Also involved in muscle contraction and nerve transmission.
Chromium None established Works with insulin to regulate blood sugar.
Copper 2 mg Vital to the formation of red blood cells. Also involved in many enzyme systems.
Iodine 150mcg Vital to the functioning of the thyroid.
Iron 18mg Prevents anemia. Transports oxygen throughout the body.
Magnesium 400mg A constituent of bones and teeth. Also essential for proper heartbeat and nerve transmission.
Manganese None established Involved in many enzyme systems, including those for bone formation, energy production and protein metabolism.
Molybdenum None established Needed for proper growth and development, has an important role in fat and nucleic acid metabolism.
Phosphorus 1000 mg Vital for nerve function ad helps to maintain strong bones and teeth.
Potassium None established A vital electrolyte for fluid balance, proper heartbeat and nerve transmission.
Selenium None established Protects Vitamin E. Also, as an antioxidant, it is a constituent of glutathione peroxidase.
Silicon None established Promotes proper bone structure and growth.
Zinc 15mg Controls blood sugar as a component of insulin. Needed for proper taste and hearing. Also important in wound healing.
* RDA - Recommended Daily Intake (US)