The 13 Essential Vitamins

The 13 Essential Vitamins

Here is an overview of the 13 essential vitamins, their functions, and sources:

1. Vitamin A (Retinol):

• Function: Essential for vision, immune function, and skin health.
• Upper Limit: Varies based on age and sex; for adults, it’s around 3,000 to 10,000 IU.
• Lower Limit: Not established.
• Sources:
  • Meat: Liver, fish (e.g., salmon).
  • Plant: Sweet potatoes, carrots.
  • Fruit: Mangoes.

2. Vitamin B1 (Thiamine):

• Function: Supports energy metabolism, nerve function.
• Upper Limit: Not established.
• Lower Limit: About 1.1 to 1.2 mg for adults.
• Sources:
  • Meat: Pork, beef, liver.
  • Plant: Whole grains, legumes.
  • Fruit: Acorn squash, oranges.

3. Vitamin B2 (Riboflavin):

• Function: Supports energy production, skin health.
• Upper Limit: Not established.
• Lower Limit: About 1.1 to 1.3 mg for adults.
• Sources:
  • Meat: Beef, lamb, organ meats.
  • Plant: Almonds, mushrooms.
  • Fruit: Avocado.

4. Vitamin B3 (Niacin):

• Function: Supports energy metabolism, skin health.
• Upper Limit: 35 mg for adults.
• Lower Limit: About 14 to 16 mg for adults.
• Sources:
  • Meat: Poultry, fish, lean meats.
  • Plant: Peanuts, mushrooms.
  • Fruit: Avocado, dates.

5. Vitamin B5 (Pantothenic Acid):

• Function: Essential for the synthesis of fatty acids.
• Upper Limit: Not established.
• Lower Limit: Not established.
• Sources:
  • Meat: Chicken, beef.
  • Plant: Avocado, mushrooms.
  • Fruit: Avocado, watermelon.

6. Vitamin B6 (Pyridoxine):

• Function: Important for amino acid metabolism, neurotransmitter synthesis.
• Upper Limit: 100 mg for adults.
• Lower Limit: About 1.3 to 1.7 mg for adults.
• Sources:
  • Meat: Chicken, turkey, pork.
  • Plant: Potatoes, bananas.
  • Fruit: Bananas, avocados.

7. Vitamin B7 (Biotin):

• Function: Essential for fatty acid synthesis, supports healthy skin.
• Upper Limit: Not established.
• Lower Limit: Not established.
• Sources:
  • Meat: Liver, egg yolk.
  • Plant: Nuts, seeds, sweet potatoes.
  • Fruit: Berries.

8. Vitamin B9 (Folate):

• Function: Important for DNA synthesis, cell division.
• Upper Limit: 1,000 mcg for adults.
• Lower Limit: 400 mcg for adults.
• Sources:
  • Meat: Liver, poultry.
  • Plant: Leafy greens, legumes.
  • Fruit: Oranges, papaya.

9. Vitamin B12 (Cobalamin):

• Function: Essential for nerve function, DNA synthesis.
• Upper Limit: Not established.
• Lower Limit:4 mcg for adults.
• Sources:
  • Meat: Fish, shellfish, poultry, beef.
  • Plant: Not naturally found in plant sources.
  • Fruit: Limited; fortified juices.

10. Vitamin C (Ascorbic Acid):

• Function: Antioxidant, promotes collagen synthesis, boosts immune function.
• Upper Limit: 2,000 mg for adults.
• Lower Limit: Not established.
• Sources:
  • Meat: Limited.
  • Plant: Citrus fruits, strawberries, bell peppers.
  • Fruit: Kiwi, guava.

11. Vitamin D:

• Function: Regulates calcium and phosphorus absorption, supports bone health.
• Upper Limit: 4,000 IU for adults.
• Lower Limit: Varies; generally, around 400 IU.
• Sources:
  • Meat: Fatty fish (e.g., salmon, mackerel).
  • Plant: Limited in plants; mushrooms exposed to sunlight.
  • Fruit: Limited; fortified juices.

12. Vitamin E (Tocopherol):

• Function: Antioxidant, protects cells from damage.
• Upper Limit: 1,000 mg for adults.
• Lower Limit: Not established.
• Sources:
  • Meat: Some in poultry and fish.
  • Plant: Nuts, seeds, vegetable oils.
  • Fruit: Kiwi, mango.

13. Vitamin K:

• Function: Essential for blood clotting and bone health.
• Upper Limit: Not established.
• Lower Limit: Not established.
• Sources:
  • Meat: Liver, beef.
  • Plant: Leafy greens (kale, spinach).
  • Fruit: Blueberries, prunes.

Please note that the upper and lower limits mentioned are general guidelines, and individual requirements may vary. It’s advisable to consult with a healthcare professional for personalized recommendations based on factors such as age, sex, health status, and dietary preferences. Additionally, concentrations in foods can vary based on factors like preparation and cooking methods.

We hope you found the information provided by Thera-Mineral valuable and insightful. At Thera-Mineral, we are dedicated to offering high-quality supplements to support your health and well-being.

If you have any further questions, need additional information, or would like to explore our range of supplements, please don’t hesitate to reach out. You can contact us at our office located at 25216 Grogan’s Park Dr. Suite A, The Woodlands, TX 77380. Our friendly team is ready to assist you by phone at 855-472-2569 or via email at support@theramineral.com.

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We appreciate your trust in Thera-Mineral, and we look forward to being a reliable partner on your journey to optimal health. Thank you again for being part of our community!