Vitamins and minerals are measured in milligrams (mg), micrograms (mcg) and international units (IU).
Vitamins are placed in two categories, water-soluble and fat-soluble based on whether or not the vitamins can dissolve in water. Water-soluble vitamins include the B complex of vitamins and vitamin C. You don't store water-soluble vitamins in your body very well so they need to be replaced constantly through your diet.
Some vitamins and minerals need to be taken together for maximum effect.
Don't overdose: with few exceptions, like some vitamins from B complex, hypervitaminosis usually occurs more with fat-soluble vitamins, which are stored in the liver and fatty tissues of the body. These vitamins build up and remain for a longer time in the body than water soluble vitamins.
High doses of mineral supplements can also lead to side effects and toxicity. Mineral-supplement poisoning does occur occasionally, most often due to excessive intake of iron-containing supplements.
Important for the nerve system, liver damage, inefficiency, pregnancy, mosquito protection (high-dosed), production of energy, affects the carbohydrates metabolism, important for the thyroid function
Heavy muscle- and nerve disturbances, tiredness, dyspepsias, dropsy, cardiac insufficiency, cramps, paralyses, prickle in arms and legs
none
Diet, youth, pregnant and nursing women, alcohol consumption, intake of birth control pill, antibiotics, chemotherapye
Water-soluble, Thiamin gets destroyed by heat and long storage, but not by freezing. Daily intake of vitamin B1 is important, because the body can´t store B1, which comes over the food
Travel sickness, neuralgia, liver damage, premenstrual syndrome, digestion of protein, most important hormone in pregnancy together with folic acid, detoxication
(rather rarely) intestine problems, bad skin, tiredness, rough corners of the mouth
With intake of this for a longer time in form of tablets it can deposit in the body tissue and lead to nerve damages.
Period of growth, intake of birth control pill, cortisone, during physical and mental load, before the menstruation
Skin deseases, loss in growth of hairs, liver damage, assists metabolism, carbohydrate and fatty acid activity, together with vitamin K it is needed for building up the clotting factors
States of exhausting, skin inflammations, muscular pains, hair loss, nausea
not known
Intake of birth control pill, antibiotics and cathartics
Inflammation and bleeding-restraining, assists the body\'s defences, protects cells against chemical destruction, activates enzymes, structure of connective tissue, bones and dental enamel, faster healing of wounds, stabilisation of psyche
Gum-bleed, tiredness, joint pain and headache, bad healing of wounds, lack of appetite, scurvy, inefficiency
In the case of overdosing in form of powder and pills nausea, vomiting and urine stones can be the result.
Smoker, pregnant and nursing women, older people, diets, alcohol consumption, intake of birth control pill, antibiotics, cortisone, analgesics and barbiturates
Water-soluble, oxygen and dryness-sensitively, not for a long time store
Sunflowers -, corn -, Soja and wheat germ oil, nuts, flaxseed, salsify, peperoni, collard, avocado
Stabilization of the immune system, anti-inflammatory, cell replacement, protection from radicals, modulates cholesterol level and hormone household, important for blood vessels, muscles and reproduction organs
(particularly by synthetically manufactured caps) bad healing of wounds, deficiency symptoms, swindle, nausea
intake of cathartics and blood-fat-lowering medicines, high consumption of alcohol
Fat-soluble, it is destroyed by open storage, deep-freezing or cooking with much fat
Vitamin K (Phyllochinone)
approx. 2 mg
Eggs, liver, green collard, green vegetable, bulbs, oatmeal, kiwi, tomatoes, cress
Necessary for formation of the blood clotting factors
High doses of vitamin A and E work against vitamin K.
With intake for a longer time, it can become toxid, bleedings, hot flashes, renal diseases
Babies, high consumption of alcohol, intake of birth control pill, antibiotics and carthartics
Fat-soluble, food with Vitamin K schould be stored darkly
Try the vitamin wheel
Minerals
Item
Food source
Amount
For
Selenium
meat, fish (tuna) or nuts (Brazil)
0.075 mg a day for men
0.06 mg a day for women
Max 0.35mg
immune system, thyroid, antioxidant,
anti-cancer?
Food for Teeth and Bones
Vitamin D, Calcium, phosphorus, magnesium, vitamin A, and beta carotene. In addition to calcium and fluoride, minerals needed for the formation of tooth enamel include phosphorus (richly supplied in meat, fish, and eggs) and magnesium (found in whole grains, spinach, and bananas). Vitamin A also helps build strong bones and teeth. Good sources of beta carotene, which the body turns into vitamin A, include orange-colored fruits and vegetables and the dark green leafy vegetables.
