Guidelines to Vitamins: Are you taking the recommended daily intake?

Vitamins and Minerals (Fat Soluble)	Recommended Daily Intake	Where can I find them?	Functions within the body
Vitamin A	900 micrograms	Sweet potatoes, spinach, and carrots	Maintains vision and overall eye health. (insufficiency can cause night blindness)
Vitamin D	5 micrograms	From sunlight naturally, eggs, and fortified milk	Mineralizes bones (insufficiency can cause rickets)
Vitamin E	15 milligrams	Plant oils,  nuts, and wheat germ	Antioxidant that stabilizes cell membrane
Vitamin K	120 micrograms	Green leafy vegetables	Part of synthesis for proteins in blood-clotting
Vitamins and Minerals (Water Soluble)	Recommended Daily Intake	Where can I find them?	Functions within the body
Thiamin (B1)	1.2 milligrams	Pork, enriched grains, and nuts	Helps functions of the nervous system and metabolism (insufficiency can cause beriberi)
Riboflavin (B2)	1.3 milligrams	Meat, dairy, leafy vegetables (green), and enriched breads & cereals	Maintains support for skin health, vision, and metabolism.
Niacin (B3)	1.6 milligrams	Milk, eggs, chicken, meant, fish, enriched & whole grains, and nuts	Helps functions in enzyme metabolism (insufficiency can cause pellagra)
Vitamin B6	1.3 milligrams	Meat, chicken, fish, fruit, potatoes, enriched grains, and soy	Contributes to the functions in amino and fatty acid metabolism , niacin, and maintains red blood cells
Vitamin B12	2.4 micrograms	All animal products	Maintains nerve cells and new cell synthesis
Folate	400 micrograms	Green leafy vegetables, seeds, and grains	Associated with new cell synthesis and prevention neural tube defects

Tammi Jacobs, Health and Wellness Expert
Owner, Results Health and Fitness Center