Nutrition Tip - Vitamins!

Here's a cheat sheet on the essential vitamins you need.

Vitamin A

• Function: Essential for vision, immune function, cognitive function, and skin health. Supports cell growth and differentiation, regulates gene expression, and influences thyroid hormone metabolism.
• Source: Carrots, sweet potatoes, spinach, liver
• RDA: 900 mcg/day (men)
• 700 mcg/day (women)
• My Recommended Intake: 2000-3000 mcg/day

Vitamin C

• Function: Involved in collagen synthesis, antioxidant protection, and immune function. Enhances iron absorption and supports mitochondrial function.
• Source: Citrus fruits, berries, bell peppers, broccoli
• RDA: 90 mg/day (men)
• 75 mg/day (women)
• My Recommended Intake: 1000 mg/day

Vitamin D

• Function: Facilitates calcium absorption, bone growth, and immune function. Linked to seasonal affective disorder and depression.
• Source: Sunlight, fatty fish, fortified dairy, egg
• RDA: 600 IU/day (ages 1-70) 800 IU/day (ages 70+)

My Recommended Intake: 5000 lU/day

Vitamin K

• Function: Essential for blood clotting and bone metabolism.
• Source: Leafy greens, broccoli, brussel sprouts
• Al: 120 mcg/day (men)
• 90 mcg/day (women)

My Recommended Intake 90-300 mcg/day of Vitamin K2           (menaquinone)

Vitamin B2 (Riboflavin)

• Function: Supports energy production, cell function, and fat metabolism. It's also essential for converting food into ATP.
• Source: Dairy products, eggs, lean meats, green leafy vegetables, almonds, and mushrooms
• RDA: 1.3 mg/day (men)
• 1.1 mg/day (women)

My Recommended Intake: 25 mg/day

Vitamin B3 (Niacin)

• Function: Participates in DNA repair, stress responses, and metabolic processes. It helps convert nutrients into energy and aids in cholesterol management.
• Source: Poultry, fish, lean meats, peanuts, and whole grains
• RDA: 16 mg/day (men)
• 14 mg/day (women)

My Recommended Intake: 25 mg/day

Vitamin B6 (Pyridoxine)

• Function: Crucial for amino acid metabolism, neurotransmitter synthesis, and hemoglobin production. It supports cognitive development and immune function.
• Source: Poultry, fish, potatoes, bananas, and chickpeas
• RDA: 1.3-1.7 mg/day

My Recommended Intake: 25 mg/day

Vitamin B9 (Folate)

• Function: Folate is important for
  DNA synthesis and repair, cell division, and red blood cell formation. It's crucial for nucleotide synthesis and repair, and deficiency is linked to
  depression and cognitive decline.
• Source: Leafy green vegetables, legumes, asparagus, oranges and other citrus fruits, and beets
• RDA: 400 mcg/day

My Recommended Intake: 400 to 800 mcg of methyl folate/day

Vitamin B12 (Cobalamin)

• Function: Important for nerve tissue health, brain function, and red blood cell production.It supports DNA synthesis and helps prevent anemia.
• Source: Fish, meat, poultry, dairy products, and eggs
• RDA: 2.4 mcg/day

My Recommended Intake: 1000 mcg of methylcobalamin/day