Vitamins
Vitamin A (carotene) - recommended intake 5000 IU/day
Is used for the formation and maintenance of skin, hair, and mucous membranes. Vitamin A helps with bone and tooth growth. It
helps you see in dim light.
Best sources of vitamin A are: yellow and orange fruits and vegetables, green leafy vegetables, fortified oatmeal, liver, and
dairy products.
Vitamin B1 (thiamine) - recommended intake 50 mg/day
Helps the body release energy from carbohydrates. Helps with growth and muscle tone.
Best sources of vitamin B1 are: fortified cereals and oatmeal, meats, rice, pasta, whole grains, and liver.
Vitamin B2 (riboflavin) - recommended intake 15 mg/day
Helps the body release energy from protein, fat, and carbohydrates.
Best sources of vitamin B2 are: whole grains, green leafy vegetables, organ meats, milk, and eggs.
Vitamin B3 (niacin) - recommended intake 25 mg/day
Involved in carbohydrate, protein, and fat metabolism
Best sources of vitamin B3 are: meat, poultry, fish, enriched cereals, peanuts, potatoes, dairy products, and eggs.
Vitamin B5 (pantothenic acid) - recommended intake 10 mg/day
Helps in release of energy from fats and carbohydrates.
Best sources of vitamin B5 are: meats, whole grains, legumes, fruits, and vegetables.
Vitamin B6 (pyridoxine) - recommended intake 15 mg/day
Helps build body tissue and aids in metabolism of protein.
Best sources of vitamin B6 are: fish, poultry, lean meats, bananas, prunes, beans, whole grains, and avocados.
Vitamin B12 (cobalamin) - recommended intake 6 mcg/day
Aids cell development, functioning of the nervous system, and the metabolism of protein and fat.
Best sources of vitamin B12 are: meats, dairy products, and seafood.
Biotin - recommended intake 500 mcg/day
Involved in metabolism of protein, fats, and carbohydrates.
Best sources of biotin are: grain products, yeast, legumes, and liver.
Folic acid - recommended intake 1 mg/day
Aids in genetic material development and involved in red blood cell production.
Best sources of folic acid are: green leafy vegetables, organ meats, peas, beans, and lentils.
Vitamin C (ascorbic acid) - recommended intake 3000 mg/day
Essential for structure of bones, cartilage, muscle, and blood vessels. Helps maintain capillaries and gums, aids in the
absorption of iron. Helps boost the immune system and is good for reducing muscle soreness after a workout.
Best sources of vitamin C are: citrus fruits, berries, and vegetables
Vitamin D - recommended intake 600 IU/day
Aids in bone and tooth formation, helps maintain heart action and nervous system.
Best sources of vitamin D are: fortified milk, sunlight, fish, eggs, butter, and fortified margarine.
Vitamin E - recommended intake 1200 IU/day
Protects body cells, body tissue, and essential fatty acids from harmful destruction in the body. Helps boost the immune
system and is good for reducing preventing some of the side effects from overtraining such as infection and sickness.
Best sources of vitamin E are: multigrain cereals, nuts, wheat germ, vegetable oils, and green leafy vegetables.
Vitamin K - recommended intake 125 mcg/day
Essential for blood clotting functions and helps strengthen bones.
Best sources of vitamin K are: green leafy vegetables, fruit, dairy products, and grain products.
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Minerals
Calcium - recommended intake 1000 mg/day
Calcium helps strengthen bones, teeth, and muscle tissue. It regulates heartbeat, muscle action, nervous function, and blood
clotting.
Best sources of calcium are: dairy products
Chromium - recommended intake 300 mcg/day
Chromium helps with glucose metabolism and it increases the effectiveness of insulin.
Best sources of chromium are: corn oil, clams, whole grains, and brewers yeast.
Copper - recommended intake 3 mg/day
Helps with the formation of red blood cells, bone growth and health. Works with vitamin C to form elasin.
Best sources of copper are: grain products and white potatoes.
Iodine - recommended intake 150 mcg/day
Iodine is a component of hormone thyroxine; it helps in the production of thyroid hormones, which control metabolism.
Best sources of iodine are: seafood and iodized salt.
Iron - recommended intake 30 mg/day
Iron helps with haemoglobin formation. Improves blood quality. Increases resistance to stress and disease.
Best sources of iron are: meats, organ meats, and legumes.
Magnesium - recommended intake 500 mg/day
Helps with acid / alkaline balance. Important in metabolism of carbohydrates and minerals. Can improve strength by increasing
protein synthesis.
Best sources of magnesium are: nuts, green vegetables, and whole grains.
Manganese - recommended intake 5 mg/day
Helps with enzyme activation; carbohydrate and fat production; sex hormone production; skeletal development.
Best sources of manganese are: nuts, whole grains, vegetables, and fruits.
Phosphorous - recommended intake 1000 mg/day
Helps with one development and is important in protein, carbohydrate, and fat utilization.
Best sources of phosphorous are: fish, meat, poultry, eggs, and grains.
Selenium - recommended intake 150 mcg/day
Protects body tissues against oxidative damage from radiation, pollution, and normal metabolic processing.
Best sources of selenium are: seafood, organ meats, meats, and grains.
Zinc - recommended intake 25 mg/day
Involved in digestion and metabolism. Important in the development of the reproductive system. Aids in healing.
Best sources of zinc are: meats, liver, eggs, seafood, and whole grains.
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Electrolytes
Potassium - recommended intake 4000 mg/day
Helps with fluid balance. Controls activity of heart muscle, nervous system, and kidneys.
Best sources of potassium are: fruits and vegetables.
Sodium - recommended intake 2000 mg/day
Helps regulate fluid balance. Helps regulate acid/base balance in the bloodstream and facilitates active cellular transport
across cellular membranes.
Best sources of sodium are: salt
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Eating a well balanced diet that includes lean meats, poultry, fish, fruits, vegetables, dairy products, and grain products
will cover most of your vitamin and mineral needs. It would be a good idea to include a multivitamin and mineral supplement
as well. To help ensure that you are getting ample amounts of vitamins and minerals in your daily diet. If you sweat a lot
during the day (i.e. during your workouts) than you should also use salt on your food to help replace lost sodium and prevent muscle cramps.
