Vitamins

Micronutrients

Vitamins are organic compounds essential to life and come in two types, water soluble and fat soluble.  Water soluble vitamins dissolve in water, typically used more readily by the body. Any  unused water-soluble are passed out the body in urine. Water soluble vitamins must be consumed daily to maintain health.

Fat soluble vitamins dissolve in fat and unused or excess are stored in the liver for later use. One reason why liver (consumed as food) is so rich in fat soluble vitamins.

Choline (Vitamin B?) is the latest addition to the B vitamin group, though it has not been fully classified yet, and has no number.


Water Soluble Vitamins
Vitamin Name   Min RDA    Max RDA    
Vitamin B1 Thiamin1.2mg Not Known
Vitamin B2 Riboflavin  1.3mg Not Known
Vitamin B3 Niacin 16mg 35mg
Vitamin B5 Pantothenic Acid  5mg Not Known
Vitamin B6 Pyridoxin 1.7mg 100mg
Vitamin B7 Biotin 30µg Not Known
Vitamin B9 Folic Acid 400µg 1,000µg
Vitamin B12  Cyanocobalamin  2.4µg Not Known
Vitamin B? Choline 550mg 3,500mg
Vitamin C Ascorbic Acid 90mg 2,000µg
Fat Soluble Vitamins
Vitamin Name   Min RDA    Max RDA   
Vitamin A Retinal 900µg 3,000µg
Vitamin D3    Cholecalciferol      15µg 100µg
Vitamin E Tocopherols 15mg 1,000mg
Vitamin K Phylloquinon 120µg Not Known
*mg = milligrams (1,000 mg in a gram)
*µg = micrograms (1,000 µg in a microgram)

Looking at the vitamin tables (although in two separate groups) you notice, they run alphabetically; A to E and then jumps to K.

What happened to Vitamins F, G, H, I, J?

Vitamin F was discovered not to be a vitamin, but fatty acids.
Vitamin G (Riboflavin) was added to the B-Vitamin group as B2 .
Vitamin H (Biotin) was added to the B-Vitamin group as B7.
Vitamin I was never used.
Vitamin J (Flavin) was added to B-Vitamin group as B2 .


Minerals
Minerals are inorganic elements and play an important role in metabolism and health. Minerals are generally also broken into two groups. Macrominerals and trace elements (microminerals). The classification is based on the quantity required or recommended to maintain health.

Macrominerals
Mineral Name   Min RDA    Min RDA   
Calcium R 1,000mg 2,000mg
Chloride   Cholecalciferol      2,000mg 3,600mg
Magnesium T 400mg 500mg
Phosphorus  P 700mg 4,000mg
Potassium C     4,700mg Not Known
Sodium T 1,300mg 2,300mg
Sulphur P 100mg 100mg
*mg = milligrams (1,000 mg in a gram)
*µg = micrograms (1,000 µg in a microgram)


Trace Elements
Trace elements are required in very small quantities by the body to maintain good physical health. Sometimes called microminerals.

Microminerals
T Element Name   Min RDA    Min RDA    
Boron R Not Known 20mg
Chromium Cholecalciferol    30µg Not Known
Cobalt T 2,000mg 3,600mg
Copper P 900µg 1,000µg
Fluorine C     4,000mg 10,000mg
Iodine T 150µg 1,100µg
Iron P 8mg 45mg
Manganese P 2.3mg 11mg
Molybdenum  C     45µg 2,000µg
Selenium T 55µg 400µg
Silicon P Not Known Not Known
Zinc P 11mg 40,000mg
*mg = milligrams (1,000 mg in a gram)
*µg = micrograms (1,000 µg in a microgram)


Other Supplements

There are a number of other supplements that include Phytochemicals, Coenzymes, and ALA.

CoQ10 is a vitamin like fat-soluble substance present in cell mitochondria. It aids in energy production (ATP to ADP). CoQ10 is naturally produced in the body.

Other
Other Name   Soluble    Amount    
Carotenoids Retinal Not Known Not Known
Flavenoid Cholecalciferol      Not Known Not Known
Phytochemicals Tocopherols Not Known Not Known
CoQ10 Coenzyme Q10 Not Known Not Known
*mg = milligrams (1,000 mg in a gram)
*µg = micrograms (1,000 µg in a microgram)