Vitamins and Minerals List – Benefits, Dosage, Risks

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List of vitamins and minerals


Taking vitamins with your eyes closed can be as harmful as taking medicine without reading the package insert.

So that you are not mistaken, here is a list of the main minerals and vitamins with the recommended daily nutritional allowance, their functions on the body, the precautions to observe as well as the dosage of supplements to choose if you wish to carry out a cure.

Now you can use it knowingly and without risking overdosing.


Vitamins and minerals (table)

Vitamins ou Minerals
Features Recommended daily nutritional intake Precautions
Vitamin A or retinol
– Antioxidant
– Boost immune system
– Vision
– Skin (scarring, acne, wrinkles)
– Iron metabolism
– Man, 14+: 900µg (3 000IU)
– Woman 14+: 700µg
(2 330IU)
– Pregnant woman: 750µg
( 2 500IU)
– Safe by oral ingestion or injection up to 10,000IU

– Long-term high dose use may cause side effects

  • Supplement recommended dosage: 5000 à 10 000IU (3 000 µg)
Biotin (B8 or B7) or vitamin H
– Crucial role in metabolism
– Assimilation of vitamins and amino acids

– Skin (dermatitis, acne, seborrheic dermatitis)
– Strengthens the nails
– Hair loss
– Anti-fatigue


– Adult: 50µg
– Breastfeeding woman: 55µg
– Senior woman: 60µg
– Safe, excreted in urine
– Assimilation blocked by antibiotics and epilepsy treatment

  • Supplement recommended dosage:
    10000 à 15000µg
Vitamin B12
– Anti-anemic
– Vitamin B9 assimilation
– Nerve cells protection
– Cardiovascular prevention
– Adult: 2,4µg
– Pregnant woman: 2,6µg
– Breastfeeding woman: 2,8µg
– Safe at the recommended dose
– Blocked assimilation by potassium supplement
– Reduced assimilation by taking antacids, certain antibiotics

  • Supplement recommended dosage:
    1000µg (methylcobalamine)
Folic acid or vitamin B9 – Cell renewal (blood cells, skin)
– – Strengthening the immune system
– Prevention of neurological disorders
– Cardiovascular prevention (with B12)
– Hair loss
– Nails (reinforcement)

– Adult: 400µg
– Pregnant woman: 800µg
– Breastfeeding woman: 500µg

Very high dose neurotoxic (do not exceed 1mg per day)
– Compromised assimilation by oral contraceptives
– Highly recommended for pregnant woman

  • Supplement recommended dosage:
    400µg
Vitamin B1 or thiamin
– Energy production
– Nervous system support
– Muscle functioning
– Alcohol breakdown (withdrawal aid)
– Adult: 1,4mg
– Safe, excreted in urine
– Alcohol inhibits its action
– Reduced assimilation by antacids

  • Supplement recommended dosage:
    100 à 500mg
Vitamin B2 or riboflavin
– Carbohydrate, lipid, protein metabolism
– Energy production
– Keratin production

– Maintain skin, nails, hair
– Vision
– Adult: 1,5mg
– Pregnant woman: 1,6mg
– Breastfeeding woman: 1,8mg

– Safe, excreted in urine
– Vitamin B2 deficiency manifests in eye and skin problems

  • Supplement recommended dosage:
    40 à 400mg
Vitamin B3 or Niacin
– Energy production
– Fight cholesterol
– Atherosclerosis prevention
– Brain support
– Skin
– Antifatigue
– Healing
– Man: 16mg
– Woman: 14mg

– Pregnant woman: 18mg
– Breastfeeding woman: 17mg
Do not exceed 100mg per day
– Medical advice required before supplementation
Vitamin B5 or panthotenic acid
– Fight cholesterol
– Nervous system support
– Skin regeneration
– Mucous membrane protection
– Adult: 5mg
– Pregnant woman: 6mg
– Breastfeeding woman: 7mg
– Safe
– Risk of skin irritation when applied
– Interaction with statins and antibiotics

  • Supplement recommended dosage:
    100 à 500mg
Vitamin B6 or Pyridoxine
– Energy production
– Reduce pregnancy nausea
– Relief of premenstrual syndrome

– Cardiovascular prevention (with B9 and B12)
– Psychic balance
– Adult: 1,3mg
– Pregnant woman: 1,9mg
– Breastfeeding woman: 2,0mg

– Pregnancy nausea: 30mg le matin
Do not exceed 100mg per day
– Many drugs block the absorption of vitamin B6

  • Supplement recommended dosage:
    50mg
Vitamin C
– Strengthening immune system
– Increases iron absorption
– Prevention of respiratory diseases (pneumonia)
– Cold treatment and prevention

– Vision (cataract, macular degeneration)
– Prevention of cognitive disorders
– Treatment of asthma

– Antioxidant
– Adult: up to 2000mg
*Cold prevention: 250mg to 1g per day

– Safe at the recommended dose
Aspirin, anti-inflammatories and oral contraceptives block its absorption

  • Supplement recommended dosage:
    1000mg
Vitamin D ou Cholecalciferol
– Osteoporosis prevention
– Prevention of certain cancers (bladder, breast, prostate)
– Prevention of respiratory infections
– Diabetes Type 1 and 2 prevention
– Cardiovascular prevention
– Strengthening the immune system
– Prevention of autoimmune diseases
– Psoriasis treatment
– Rickets treatment
– Tooth decay prevention
– Cognitive decline
– Adult: 600UI
– Over 70: 800UI
– Maximum daily intake
:
4000UI
– Safe at the recommended dosage
– Contraindication: hypocalcemia

Antiepileptics, anticonvulsants, corticosteroids and AIDS treatment block the absorption of vitamin D

  • Supplement recommended dosage:
    2000 à 4000UI
Vitamin E or tocopherol
– Strengthening the immune system
– Menstrual problems
– Cardiovascular prevention
– Cancer prevention
– Alzheimer’s, Parkinson’s prevention
– Vision (cataract, macular degeneration)
– Arthritis
– Diabetes
– Antioxidant
– Adult: 15mg (22,5UI)
– Breastfeeding woman: 19mg (28,5UI)
Menstrual problems: 200 à 500UI 2 days before period and for 5 days)

– Safe at the recommended dosage

– High dose contraindication with anticoagulants and antiplatelets

  • Supplement recommended dosage:
    400UI
Vitamin K
– Osteoporosis prevention and treatment
– Cardiovascular prevention
– Infections
– Asthma
– Man: 120µg
– Woman: 90µg

– Safe at the recommended dosage
– Medical advice if anticoagulant treatment
– Alcohol blocks its absorption

  • Supplement recommended dosage:
    100 à 200µg (MK7)
Calcium
– Osteoporosis slowdown
– Osteoporosis prevention (with vitamin D)
– PMS
– Cholesterol reduction
– Blood pressure reduction
– Weightloss
– Man: 1000mg
– Woman: 1200mg
– Pregnant woman: 1300mg
– Breastfeeding woman: 1300mg
Recommended dosage to respect
– 2 hours staggered intake with medication: antibiotics, thyroid treatment
– Calcium + vitamin D interfere with beta-blockers

  • Supplement recommended dosage:
    400 à 800mg
Copper – Metabolism support
– Antioxidant
– Iron assimilation
– Osteoporosis
– Strengthening the immune system
– Arthritis
– Adult: 900µg
– Pregnant woman: 1000µg
– Breastfeeding woman: 1300µg
Recommended dosage to respect

– Zinc decreases the absorption of copper

  • Supplement recommended dosage:
    2mg
Iron – Energy production
– Cell growth regulation
– Joint pain
– Anti-fatigue
– Adult: 8mg
Recommended dosage to respect
– Interaction with antibiotics, anti-inflammatories, antacids and calcium

  • Medical advice recommended
Magnesium – Cardiovascular prevention
– Type 2 diabetes prevention
– Migraine relief
– Osteoporosis prevention
– Cramps relief
– Prevention of asthma attacks
– PMS relief
– Man: 420mg
– Woman: 320mg
– Pregnant woman: 350mg
– Breastfeeding woman: 320mg
– Safe at the recommended dosage
– Possible laxative effect depending on the chosen form
– Contraindication: kidney disease

  • Supplement recommended dosage:
    300 à 500mg
Manganese – Metabolism
– Insulin production
– Preserves bone mass
– Man: 2,3mg
– Woman: 1,8mg
– Pregnant woman: 2mg
– Breastfeeding woman: 2,8mg
Maximum dose : 11mg/jour

– Calcium and iron decrease its absorption

Nickel – Blood sugar regulation
– Anemia treatment
– Hypotensor

– Adult: 75 μg

Toxic in excess

– Often allergenic

– Iron, copper, zinc, vitamin C decrease its absorption

Phosphore – Ensures strong bones and teeth
– Osteoporosis prevention
– Anti-fatigue
– Ensures growth
– Maintain blood PH
– Trouble concentrating
– Adult: 700mg

– Safe at the recommended dosage

Medical advice recommended

– Antacids based on aluminum and calcium decrease its absorption

Potassium
(electrolyte)
– Essential for muscle contraction
– Maintain nerve impulses
– Hypokalaemia treatment
– Hypertension prevention
– Cardiovascular prevention
– Stroke prevention
– Ostéoporosis prevention
– Relieves tooth pain
– Adult: 4700mg
– Pregnant woman: 4700mg
– Breastfeeding woman: 5100mg
Use under medical supervision
Selenium – Cancer prevention: prostate, colorectal, lungs, skin, bladder
– Cardiovascular prevention
– Asthma treatment
– Hypothyroidism
– Antioxidant
– Adult: 55 µg
– Pregnant woman: 60 µg
– Breastfeeding woman: 70 µg
– Safe at the recommended dose
– Possible allergic reaction
– Not recommended in case of goiter

  • Supplement recommended dosage:
    200µg
Sodium
(electrolyte)
– Allows the distribution of water in the body
– Blood pressure influence
Provides nerve impulses and muscle contraction
– Adult: 1300mg
– Pregnant woman: 1500mg
– Breastfeeding woman: 1500mg
– Maximum daily intake : 2300mg

– Potassium increases sodium excretion

Zinc – Cold prevention and treatment
– Acne treatment
– Boosting the immune system
– Cardiovascular prevention

– Macular degeneration prevention
– Man: 11mg
– Woman: 8mg
– Pregnant woman: 12mg
– Breastfeeding woman: 13mg
– Acne: 30mg
– Safe at the recommended dosage
– Delay taking 2 hours if antacid or antibiotic treatment

  • Supplement recommended dosage:
    15mg

Read more:

What is the best form of magnesium supplement?

Vitamin D is essential


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Marie

Natural health is paramount to me, natural remedies have always been part of my life. Whatever the problem, I make sure to find natural solutions that can often be associated with traditional medicine. Everything I write here allows me to share them with you.

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