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Guide to Vitamins

Vitamin U.S.R.D.A. Food Sources
Vitamin A/Beta Carotene
provitamin A; body converts to Vitamin A)		 Vitamin A = 2500, 5000, 8000 IU
No R.D.A. esbalished; the National Research Council's safe and adquate daily allowance for adults is:
Beta Carotene = 15,000-25,000 IU		 Eggs, yellow & dark green vegetables, orange fruits, watermelon, cherries, Vitamin A-fortified dairy products, liver
B
(complex)		 See Individual B Vitamins Whole grains, liver, brewer's yeast, soy beans and products made from soy
B-1
(thiamin)		 0.7 mg
1.5 mg
1.7 mg		 Organ meats, pork, nuts, wheat germ, poultry, fish, brown rice, egg yolks, legumes, whoe grains, blackstrap molasses, brewer's yeast, whole wheat
B-2
(riboflavin)		 0.8 mg
1.7 mg
2.0 mg		 Cheese, milk, egg yolks, brewer's yeast, nuts, green leafy begetales, organ meats, whole grains, blackstrap molasses
B-3
(niacin)		 9 mg
20 mg
20 mg		 Beans, green vegetables, rice, bran, whole wheat, nuts, brewer's yeast, fish, dairy products, poultry, lean meats, milk, desiccated liver
B-5
(pantothenic acid)		 5 mg
10 mg
10 mg		 Egg yolks, orange juice, brewer's yeast, legumes, liver, whole grains, mushrooms, salmon, wheat germ
B-6
(pyridoxine)		 0.7 mg
2.0 mg
2.5 mg		 Milk, cabbage, cantaloupe, legumes, blackstrap molasses, meat, organ meats, peas, wheat germ, whole grains, brown rice, prunes, lady's green vegetables, brewer's yeast, desiccated liver
B-12
(cobalamin)		 3 mg
6 mg
8 mg		 Pork, beef, cheese, milk/milk products, eggs, fish, organ meats (vegetarians need to supplement with Vitamin B-12)
Biotin 0.15 mg
0.3 mg
0.3 mg		 Sardines, liver, legumes, egg yolks, unpolished rice, lentils, mung bean sprout, whole grains, organ meats, brewer's yeast
Choline No R.D.A. established; the National Research Council's safe and adequate daily allowance for adults is:
500-900 mg		 Leafy green vegetables, heart, brain, lecithin, egg yolks, brewer's yeast, fish, legumes, organ meats, soybeans, wheat germ
Folic Acid 200 mcg
400 mcg
800 mcg		 Root vegetables, tuna, milk/milk products, organ meats, oysters, salmon, leavy green vegetables, brewer's yeast, whole grains, soy products
Inositol No R.D.A. established; the National Research Council's safe and adequate daily allowance for adults is:
500-900 mg		 Cactus fruits, nuts, milk, meat, brewer's yeast, blackstrap molasses, whole greens, vegetables, lecithin
PABA
(para-aminobenzoic acid)		 No R.D.A. established; the National Research Council's safe and adequate daily allowance for adults is:
30 mg		 Leafy green vegetables, organ meats, gogurt, wheat germ, blackstrap molasses, brewer's yeast
C
(absorbic acid)		 40 mg
60 mg
60 mg		 Tomatoes, acerola cherries, sprouted alfalfa seeds, peppers, citrus fruits, papaya, cantaloupe, broccoli, strawberries
D
(cholecalciferol)		 400 IU, 400 IU, 400 IU Fat, butter, fish liver oil, herring, sardines, egg yolks, salmon, tuna, organ meats, bone meal
F
(unsaturated fatty acids)
(linoleic acid)		 (This is an Essential Fatty Acid) Butter, wheat germ, vegetable oils, sunflower seeds
K
(phylloquinone)		 No R.D.A. established; the National Research Council's safe and adequate daily allowance for:
adults: 65 mcg
women: 65 mcg
men: 80 mcg		 Cauliflower, soybeans, polyunsaturated oils, fish liver oils, egg yolks, yogurt, kep, cow's milk, alfalfa, leafy green vegetables, blackstrap molasses
P
(bioflavonoids, rutin, hesperidin)		 No R.D.A. has been established Lemons, grapes, plums, grapefruit, apricots, cherries, buckwheat

Description of U.S.R.D.A. Listing

  • The top line represents the R.D.A. for children ages 12 months to 4 years.
  • The second line represents the R.D.A. for persons ages 4 and older.
  • The third line represents the R.D.A. for pregnant and lactating women.

Abbreviations

  • U.S.R.D.A.: United States Recommended Daily Allowance
  • IU: International Units
  • g: Grams
  • mg: Milligrams
  • mcg: Micrograms

Source: U.S.R.D.A.

Ready for a healthier you? Contact us today for information on whole foods supplements and other nutritional advice and guidance:

Office LocationHours of Operation
Central San Diego Office
2852 Adams Avenue
San Diego, CA 92116
Phone: 619.282.8068
Fax: 619.282.5966

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 Monday - 3:00 p.m. to 6:30 p.m.
Tuesday and Thursday - 8:00 a.m. to 6:00 p.m.
Saturday - 8:00 a.m. to 12:30 p.m.
South Bay Office
4514 Bonita Road
Bonita, CA 91902-1427
Phone: 619.470.4714
Fax: 619.470.3452

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 Monday - 8:00 a.m. to 12:30 p.m.
Wednesday and Friday - 8:00 a.m. to 6:00 p.m.

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