CIELO, DIVINA GRACIA V.

BSM-1

VITAMINS FUNCTION RDA SOURCES EFFECTS OF SYMPTOMS OF

DEFICIENCY EXCESS
Fat-Soluble Vitamins
A Night and color Women: 700 Fish liver oil, liver, Night blindness, GI upset,
vision mcg/day butter, cream, egg xerosis, headache,
Cellular growth Men: 900 yolk, yellow fruit, xerophthalmia, blurred vision,
and maturity mcg/day green leafy keratomalacia, poor muscle
Maintaining vegetables, skin lesions coordination,
healthy skin and fortified milk fetal defects
mucous
membranes
Growth of skeletal
and soft tissues
Reproduction
D Regulates blood 15 mcg/day to Fish liver oil, fish, Bone and muscle Fatigue,
calcium levels. age 70; fortified milk, pain, weakness, weakness,
Regulates rate of then sunlight softening of bone, loss of appetite,
deposit and 20 mcg/day (AI), exposure fractures, rickets headache, mental
resorption of after confusion, mental
calcium in bone. age 71 retardation in
infants
E Antioxidant 15 mg/day, age Vegetable oils, Hyporeflexia, Insufficient blood
Protects red blood 14+ nuts, ataxia, hemolytic clotting, impaired
 cells and muscle milk, eggs, muscle anemia, immune system
tissue cells meats, fish, wheat myopathy
and
rice germ, green
leafy
vegetables
K Synthesis of Women age 19+: Green leafy Increased Jaundice and
clotting 90 vegetables, bleeding hemolytic anemia
factors mcg/day (AI) liver (Intestinal in infants
Bone Men age 19+: 120 bacteria
development mcg/day (AI) synthesize a
form of vitamin K,
so
deficiency is
unlikely.)
Water-Soluble Vitamins
THIAMIN Cellular Women: 1.1 Whole grains, Peripheral Unlikely; readily
metabolism mg/day enriched cereal, neuritis, loss of excreted
(producing energy Men: 1.2 mg/day beef, muscle strength,
from glucose and pork, liver, peas, depression,
storing energy beans, nuts memory loss,
as fat) anorexia,
Nervous system constipation,
 function dyspnea,
GI system decreased
function alertness and
Cardiovascular reflexes, fatigue,
system irritability,
function beriberi
RIBOFLAVIN Cellular Women: 1.1 Milk, cheese, Tissue Unlikely; readily
metabolism mg/day eggs, inflammation excreted
Antioxidant Men: 1.3 mg/day green vegetables, and breakdown:
Tissue health and whole grains, Sore throat,
growth enriched grains, stomatitis,
bread, organ swollen tongue,
meats, facial dermatitis,
poultry, fish anemia; poor
wound healing
NIACIN Cellular Women: 14 Enriched breads Weakness, poor Facial flushing,
metabolism mg/day and appetite, itching, nausea,
to produce energy Men: 16 mg/day cereals, chicken, indigestion, liver damage
tuna, dermatitis,
liver, peanuts, diarrhea,
dairy headache,
products dizziness,
insomnia.
 Chronic: Central
nervous system
(CNS) damage
(confusion,
neuritis,
dementia),
pellagra
B6 Protein (and some Men and women Meats, poultry, Rash, stomatitis, Irreversible nerve
carbohydrate) through age 50: fish, seizure, peripheral damage (i.e.,
metabolism 1.3 mg/day beans, nuts, neuritis, extremity
RBC production Women 50+: 1.5 seeds, depression numbness,
Neurotransmitter mg/day dairy products, walking
synthesis Men 50+: 1.7 enriched cereals difficulties)
mg/day
PANTOTHENIC Cell metabolism of All adults: 5 Occurs widely in Deficiency is Unlikely; readily
ACID fat mg/day (AI) most unknown. excreted
and cholesterol foods. Best
Amino acid sources:
activation Meats, whole
Heme formation grain
cereals, legumes
FOLACIN Cellular 400 mcg/day (folic Green leafy Megaloblastic Increased seizure
metabolism acid); vegetables, anemia, neural activity, hives,
 Neurotransmitter 600 mcg/day asparagus, liver, tube defects respiratory
synthesis when yeast, distress, itching,
Cell division pregnant eggs, beans, rash
DNA synthesis Women capable fruits,
Hemoglobin of enriched cereals
formation becoming
pregnant
should take a
daily
supplement of
400–800 mcg
B12 Metabolic 2.4 mcg/day Dairy products, Classic triad of Unlikely; readily
reactions meat, glossitis (inflamed excreted
Maintain myelin poultry, fish, liver, tongue),
sheath milk, cheese, weakness, and
Hemoglobin eggs ascending
synthesis paresthesia;
pernicious
anemia,
irreversible nerve
damage, memory
loss, dementia
C Collagen Women: 75 Citrus fruits, Anemia, tissue Stomach
 synthesis mg/day tomatoes, bleeding, easy inflammation,
“Cementing” Men (age 19+): potatoes, green bone fracture, diarrhea, oxalate
substance for 90 mg/day vegetables, gingivitis, kidney stones
capillary walls Additional 35 cauliflower petechiae, poor
Antioxidant mg/day wound healing,
Iron absorption for those who joint pain, scurvy
Immune function smoke
MINERALS FUNCTION RDA SOURCES EFFECTS OF SYMPTOMS OF
DEFICIENCY EXCESS
Macrominerals
CALCIUM Bone and teeth 1,000 mg/day Dairy products, Bone loss, Kidney stones,
formation, blood (AI), sardines, green tetany, rickets, constipation,
clotting, nerve ages 19–50 leafy osteoporosis intestinal gas
conduction, 1,200 mg/day (AI) vegetables,
muscle ages 51+ broccoli,
contraction, 1,300 mg/day whole grains, egg
cellular (AI), ages yolks, legumes,
metabolism, heart 9–18 nuts,
action fortified products
MAGNESIUM Aids thyroid Men: 400 mg/day Whole grains, Tremor, spasm, Weakness,
hormone (AI), nuts, convulsions, nausea,
secretion, ages 19–30; 420 legumes, green weakness, muscle malaise
maintains mg/day, age 31+ leafy pain, poor
normal basal Women: 310 vegetables, lima cardiac function
 metabolic rate, mg/day beans, broccoli,
activates enzymes (AI), age 19+ squash, potatoes
for carbohydrate
and
protein
metabolism,
nerve and muscle
function, cardiac
function
PHOSPHORUS Bone and tooth 700 mg/day (AI), Dairy products, Bone loss, poor Tetany,
strength, overall age 19+ beef, growth convulsions
metabolism, pork, beans,
formation of sardines,
enzymes, acid– eggs, chicken,
base wheat
balance bran, chocolate
POTASSIUM Intracellular fluid 4.7 g/day (AI) Unprocessed Muscle weakness Cardiac
control, acid–base foods, (including dysrhythmias,
balance, nerve especially fruits, weakness of heart cardiac arrest,
transmission, any and respiratory weakness,
muscle vegetables, muscles), weak abdominal
contraction, meats, pulse, fatigue, cramps,
glycogen potatoes, abdominal diarrhea, anxiety,
 formation, protein avocados, distention. (Rarely paresthesia
synthesis, energy legumes, milk, occurs as a result
metabolism, blood molasses, of inadequate
pressure shellfish, dietary intake.
regulation dates, figs More likely due
to losses from
prolonged
vomiting, diarrhea,
or some diuretic
drugs.)
SODIUM Water balance, 1.5 g/day (AI), Table salt (NaCl), Dizziness, Thirst, fever, dry
acid– ages 19–50; milk, abdominal and sticky tongue
base balance, 1.3 g/day, age meat, eggs, cramping, nausea, and mucous
muscle 51–70; baking vomiting, diarrhea, membranes,
action, nerve 1.2 g/day, age soda, baking tachycardia, restlessness,
transmission, 70+ powder, convulsions, irritability,
convulsions celery, spinach, coma. (Rarely convulsion
carrots, beets occurs except in
heavy exercise
and sweating.)
Trace Minerals
COPPER Aids in iron 900 mcg/day (AI) Liver, seafood, Rarely occurs: Vomiting, nervous
metabolism, cocoa, anemia, low system disorders
 works with many legumes, nuts, WBC count,
enzymes in whole poor growth
protein grains
metabolism and
hormone
synthesis
FLOURIDE Increases Women: 3 mg/day Fluorinated water, Increased dental Stomach upset,
resistance (AI) toothpaste, dental caries staining of teeth,
to dental caries Men: 4 mg/day treatment, bone pain
(AI) seaweed,
fish, tea
IODINE Synthesis of the 150 mcg/day Iodized salt, salt Goiter, poor Skin lesions,
thyroid hormone, water infancy growth, thyroid
thyroxine fish, dairy cretinism, malfunction
products, hypothyroidism
enriched white
bread
IRON Synthesis of Women: 18 Meats, eggs, Small, pale RBCs, Hemochromatosis
hemoglobin, mg/day, spinach, anemia
general ages 19–50; 8 seafood, broccoli,
metabolism (e.g., mg/day, peas, bran,
of age 50+ enriched
glucose), antibody Men age 19+: 8 breads, fortified
 production, drug mg/day cereals
detoxification in
the liver
ZINC Cofactor for many Men: 8 mg/day Primarily meats Skin rash, Reduced copper
enzymes involved Women: 11 and diarrhea, absorption,
in growth, insulin mg/day seafood; also decreased diarrhea, cramps,
storage immunity, legumes, peas, appetite, hair depressed
alcohol and loss, poor growth immune
metabolism, whole grains and development, function
sexual poor wound
development healing
and reproduction

SOURCES: Fundamentals of Nursing (Two Volume Set) by Judith M. Wilkinson, Leslie S. Treas, Karen Barnett, Mable Smith