Vitamin ABiotin Vitamin CCalcium Vitamin DIron Vitamin EMagnesium Vitamin KZinc ThiaminRiboflavin CopperNiacin PotassiumVitamin B6 ChromiumFolic Acid

Contents of the vitamin & what it does?! This fat soluble vitamin is important for our vision, immune system and reproduction. This vitamin also helps the normal functioning of our hearts, lungs and kidneys Daily recommended dose- Recommended intakes for this vitamin for people aged 14 years and older range between 700 and 900 mcg per day. Recommended daily consumption of these foods Beef liver, fish, green leafy vegetables; broccoli, carrots, and squash, fruits- including cantaloupe, apricots and mangos, dairy products Health risks from lack of this vitamin- Xerophthalmia (inability to see low light, leading to blindness), cancer, age-related macular degeneration, measles

Contents of the vitamin & what it does?! This water-soluble ascorbic acid vitamin is needed to make collagen; which is a protein essential in cartilage, tendons, ligaments, and blood vessels. Essential for protecting the cells from damage caused by free radicals (NIH, 2014). This vitamin also helps with the absorption of iron in the body and gives the immune system a boost. Daily recommended dose Based on age; adult women need 75 mg daily, adult men need 90 mg daily, and children from 1 yrs of age to 13 yrs of age need mg daily Recommended daily consumption of these foods Oranges, grapefruit, kiwi, broccoli, strawberries, cantaloupe, baked potatoes, tomatoes Health risks from lack of this vitamin- Scurvy; which causes fatigue, inflammation, joint pain. Vitamin C aids in prevention of cancer, macular degeneration, cataracts, and common cold

Contents of the vitamin & what it does?! Fat soluble vitamin that promotes calcium absorption in our bones, essential for movement of muscles, and for our nervous system to work properly. Daily recommended dose Children ages 1-18 need the same amount as adults ages 19-70, the recommended daily amount is 600 IU. Adults ages 71 and older need an amount of 800 IU (NIH, 2014). Recommended daily consumption of these foods Salmon, tuna, cheese, mushrooms, orange juice Health risks from lack of this vitamin- Rickets, bone disorders including osteomalacia, cancer

Contents of the vitamin & what it does?! This fat soluble nutrient acts as an antioxidant helps to protect cells from damaged caused by free radicals (NIH, 2014). This vitamin is essential in boosting the immune system, helps to widen blood vessels to keep blood from clotting. Daily recommended dose Children ages 1 yrs old to 18 yrs old need 6-15 mg. Adults need 15 mg daily Recommended daily consumption of these foods Green vegetables, vegetable oils, nuts, sunflower seeds Health risks from lack of this vitamin- Nerve and muscle damage, weakened immune system, heart disease, eye disorders, cancer, mental function

Contents of the vitamin & what it does?! This vitamin is a group of compounds that aids in the blood clotting process Daily recommended dose The daily recommended dose for children 0-18 yrs of age ranges from 2 mcg-75 mcg. Women ages 19+ need 90 mcg and Men 19+ need 120 mcg daily (Ratini, 2014). Recommended daily consumption of these foods Spinach, asparagus, broccoli, beans, soybeans, eggs, strawberries, meat Health risks from lack of this vitamin- uncontrollable bleeding

Contents of the vitamin & what it does?! This water soluble vitamin is responsible for helping the body’s cells change carbohydrates into energy (A.D.A.M, 2014). This vitamin also plays a role in contraction of our muscles and the nerve conduction signals. Daily recommended dose Children ages 1-13 need 0.5mg/day to 0.9 mg day Men 14 yrs and older need 1.2 mg/day Women 19 yrs and older need 1.1 mg/day (A.D.A.M, 2014) Recommended daily consumption of these foods Whole grain products; breads, cereals, rice, pasta. Also eggs, nuts, seeds, and dried milk Health risks from lack of this vitamin- weakness, fatigue, psychosis, nerve damage, & brain damage

Contents of the vitamin & what it does?! This water soluble B vitamin helps in the red blood cell formation and the growth of our body. This vitamin also helps in the releasing energy from carbohydrates (NIH, 2014). Daily recommended dose Recommended daily consumption of these foods Dairy products, eggs, green leafy vegetables, lean meats, milk, nuts Health risks from lack of this vitamin- anemia, mouth or lip sores, skin disorders, sore throat, swelling of mucus membranes

Contents of the vitamin & what it does?! This B vitamin is used by the body to turn carbohydrates into energy. Our bodies need this vitamin in order to maintain healthy cells and also required for the proper functioning of fats and sugars in the body (WebMD, 2014). This supplement is also used for raising the HDL “good” cholesterol. Daily recommended dose Children 6 months-14 need 2mg-12mg Women ages 14 and older need 14 mg daily Men 14 and older need 14 mg Recommended daily consumption of these foods meat, fish, milk, eggs, green vegetables, beans, and cereal grains Health risks from lack of this vitamin- pellagra, which causes skin irritation, diarrhea, and dementia (WebMD, 2014).

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Contents of the vitamin & what it does?! This is a water soluble vitamin that is involved with our metabolism and aids in the brain development during pregnancy and infancy. (NIH, 2014). Daily recommended dose Children 6 months-18 need 0.1mg-1.2mg Adults age need 1.3mg Men- 51 and older need 1.7mg Women- 51 and older need 1.5mg Recommended daily consumption of these foods poultry, fish, organ meats, potatoes, starchy vegetables, fruit Health risks from lack of this vitamin- anemia, itchy rashes, scaly skin on the lips, swollen tongue, weak immune system, depression, confusion

Contents of the vitamin & what it does?! This is another B vitamin that aids in the making of DNA and also helps in the cell division process. Daily recommended dose Children 6 months-18 need mcg Adults 19-end of life need 400 mcg Recommended daily consumption of these foods vegetables, fruits, nuts, beans, peas, grains, and grain- based products Health risks from lack of this vitamin- megaloblastic anemia; which causes weakness, fatigue, irritability, headache, heart palpitations (NIH, 2014).

Contents of the vitamin & what it does?! This compound is needed for the formation of fatty acids and glucose. Both of these are what fuels the body, this compound also plays a role in metabolism of amino acids and carbohydrates. Daily recommended dose Infants to 10 years of age need mcg Adolescents and adults need mcg Recommended daily consumption of these foods liver, cauliflower, salmon, carrots, bananas, soy flour Health risks from lack of this vitamin- skin rash, loss of hair, high blood levels of cholesterol, and heart problems

Contents of the vitamin & what it does?! This mineral is an essential component in the building of density within our bones, for muscles to move, and nerves to carry messages in the conduction system. This mineral also is used to help blood vessels properly function. Daily recommended dose Children 6 months-18 yrs of age need mg Adults need 1,000 mg Adults 51 and older need 1,200 mg Recommended daily consumption of these foods milk, yogurt, cheese, kale, broccoli, cabbage, grains Health risks from lack of this vitamin- fragile or brittle bones resulting in fractures or osteoporosis

Contents of the vitamin & what it does?! This is a mineral that plays an essential role in providing oxygen to muscles, is also necessary for growth, development of some hormones and connective tissue (NIH, 2014). Daily recommended dose Children 1-18 need 7mg-11 mg Men ages need 8 mg Women ages need 18 mg 51 years and older both genders need 8 mg Recommended daily consumption of these foods lean meat, nuts, beans, vegetables, grain products Health risks from lack of this vitamin- malabsorptive disorders, blood loss, anemia

Contents of the vitamin & what it does?! This is a nutrient that the body needs to perform muscle, nerve functions, regulate blood sugar levels, and the process of making protein, bone and DNA (NIH, 2014). Daily recommended dose Children 6 months-18 years of age need mg Adults need mg Recommended daily consumption of these foods legumes, nuts, seeds, whole grains, spinach, milk, yogurt Health risks from lack of this vitamin- loss of appetite, nausea, vomiting, fatigue, numbness, tingling, and muscle cramps

Contents of the vitamin & what it does?! This is a nutrient that helps the immune system fight off invading bacteria and viruses. This is also the building block of proteins, DNA and genetic material in cells (NIH, 2014). Daily recommended dose Children 6 months- 13 years of age need 2-9 mg Women need 8 mg Men need 11 mg Recommended daily consumption of these foods oysters, red meat, poultry, seafood, beans, nuts, whole grains Health risks from lack of this vitamin- hair loss, diarrhea, eye and skin sores, loss of appetite

Contents of the vitamin & what it does?! This is a mineral that helps regulate the amount of iron in our blood. Daily recommended dose Safe and adequate range would be 2 mg of this mineral daily (NIH, 2014). Recommended daily consumption of these foods dietary supplement recommended Health risks from lack of this vitamin- cardiovascular diseases

Contents of the vitamin & what it does?! This is a mineral that is critical to maintain healthy levels. This mineral plays a major role in the functioning of the heart, and kidneys. Daily recommended dose Children 6 months-14 years of age need Adults 18 and older need 4700 Recommended daily consumption of these foods Bananas, avocados, nuts, fruits, milk, potatoes Health risks from lack of this vitamin- high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, infertility

Questions?! Comments?! Concerns?!

 National Institutes of Health (NIH); Office of Dietary Supplements (2014). Retrieved from:  Ratini, Melinda (2014, February 12). Vitamins and Supplements Lifestyle Guide. Retrieved from: supplements/lifestyle-guide-11/supplement-guide-vitamin-khttp:// supplements/lifestyle-guide-11/supplement-guide-vitamin-k  A.D.A.M (2014, May 16). Medline Plus; Drugs & Supplements. Retrieved from:  WebMD (2014). Retrieved from: supplementshttp:// supplements  Mayo Clinic (2014). Retrieved from: supplements