Nutritional Reference · Adult Daily Intake

The Complete Vitamin & Mineral
Reference Chart

Every essential micronutrient the human body requires — recommended daily allowances, solubility classification, physiological role, and clinical deficiency signs. Built as the foundational dataset for downstream food-to-nutrition mapping applications.

Coverage: 14 vitamins · 12 vitamin-like · 16 minerals · 7 ultra-trace Population: Adults 19–64 (UK / EU baseline) Sources: NHS UK · NIH ODS · EFSA Compiled: May 2026

Quick Reference · Vitamins

14 entries

Vitamins are organic compounds the body cannot synthesise in sufficient quantity and must obtain from diet. They split into two distinct groups based on solubility, which determines how they are absorbed, stored, and excreted.

Water-solubleNot stored — daily intake required · excess excreted in urine

Fat-solubleStored in liver & fat tissue · risk of toxicity at high doses

Vitamin	Type	RDA (Adult)	Upper Limit	Primary Role
Vitamin A Retinol · retinoids · beta-carotene	Fat	700 µg ♂ / 600 µg ♀ (2,333 / 2,000 IU)	3,000 µg	Vision · immune · skin
Vitamin D Cholecalciferol (D3) · ergocalciferol (D2)	Fat	10 µg (400 IU)	100 µg	Calcium absorption · bone
Vitamin E Alpha-tocopherol	Fat	12 mg EU NRV	540 mg	Antioxidant · cell membranes
Vitamin K Phylloquinone (K1) · menaquinone (K2)	Fat	75 µg EU NRV · ~1 µg/kg/day	Not set	Blood clotting · bone protein
Vitamin B1 Thiamine	Water	1.1 mg	Not set	Energy metabolism · nerves
Vitamin B2 Riboflavin	Water	1.4 mg	Not set	Energy release · skin · eyes
Vitamin B3 Niacin · nicotinamide	Water	16 mg	900 mg flush limit ~35 mg	Energy · DNA repair · skin
Vitamin B5 Pantothenic acid	Water	6 mg EU NRV (AI 5 mg)	Not set	Coenzyme A · fat synthesis
Vitamin B6 Pyridoxine	Water	1.4 mg ♂ / 1.2 mg ♀	10 mg UK upper level	Protein metabolism · haemoglobin
Vitamin B7 Biotin	Water	50 µg EU NRV (AI 30 µg)	Not set	Hair · skin · nails · enzymes
Vitamin B9 Folate · folic acid	Water	200 µg 400 µg pregnancy	1,000 µg	DNA synthesis · red cells
Vitamin B12 Cobalamin	Water	2.5 µg EU NRV (NHS 1.5 µg)	Not set	Nerve function · red cells · DNA
Vitamin C Ascorbic acid	Water	80 mg EU NRV (NHS 40 mg)	2,000 mg	Antioxidant · collagen · immune
Choline Essential nutrient · B-complex relative	Water	550 mg ♂ / 425 mg ♀ NIH AI	3,500 mg	Brain · liver · cell membranes

Quick Reference · Minerals

15 entries

Minerals are inorganic elements absorbed from soil, water, and food. They split by the quantity the body requires — macrominerals in grams or hundreds of milligrams, trace minerals in milligrams or micrograms. Minerals are not classified as fat- or water-soluble — that designation applies only to vitamins.

MacromineralRequired in larger amounts (≥ 100 mg/day)

Trace mineralRequired in smaller amounts (< 100 mg/day)

Mineral	Type	RDA (Adult)	Upper Limit	Primary Role
Calcium Ca	Macro	700 mg EU NRV 800 mg	2,500 mg	Bones · teeth · muscle · nerves
Phosphorus P	Macro	550 mg EU NRV 700 mg	4,000 mg	Bones · ATP · cell membranes
Potassium K	Macro	3,500 mg	Not set	Heart rhythm · BP · fluid balance
Sodium Na	Macro	≤ 2,400 mg ≤ 6 g salt	2,300 mg advisory cap	Fluid balance · nerves · BP
Chloride Cl	Macro	2,500 mg	3,600 mg	Stomach acid · fluid balance
Magnesium Mg	Macro	300 mg ♂ / 270 mg ♀	400 mg supplemental only	300+ enzymes · muscle · nerves
Sulfur S · via methionine, cysteine	Macro	No RDA met via protein	Not set	Protein structure · detox · joints
Iron Fe	Trace	8.7 mg ♂ / 14.8 mg ♀ menstruating women	45 mg	Haemoglobin · oxygen transport
Zinc Zn	Trace	9.5 mg ♂ / 7 mg ♀	40 mg	Immune · wound healing · taste
Copper Cu	Trace	1.2 mg	10 mg	Iron metabolism · connective tissue
Manganese Mn	Trace	2.3 mg ♂ / 1.8 mg ♀ AI	11 mg	Bone formation · antioxidant
Iodine I	Trace	140 µg EU NRV 150 µg	1,100 µg	Thyroid hormones · metabolism
Selenium Se	Trace	75 µg ♂ / 60 µg ♀	400 µg	Antioxidant · thyroid · immune
Molybdenum Mo	Trace	45 µg NIH RDA	2,000 µg	Enzyme cofactor · sulphite detox
Chromium Cr	Trace	25–35 µg AI	Not set	Insulin sensitivity · glucose
Fluoride F	Trace	3.8 mg ♂ / 3.1 mg ♀ AI	10 mg	Tooth enamel · bone strength

Vitamins · Detailed Profile

14 entries

Each profile covers physiological role, dietary sources, signs of deficiency, and why someone might be lacking. This is the data layer that powers food-to-need matching in downstream applications.

Vitamin A Retinol · beta-carotene

Fat-soluble

700 / 600 µg

Men · Women

Function

Vision in low light, immune cell production, skin and mucous membrane integrity, reproductive health, embryonic development.

Top food sources

Liver, oily fish, eggs, dairy, butter; orange/yellow plants (carrots, sweet potato, mango), dark leafy greens.

Deficiency signs

Night blindness, dry eyes, frequent infections, dry skin, slow growth. Common in low-fat diets and gut malabsorption.

Vitamin D Cholecalciferol (D3) · ergocalciferol (D2)

Fat-soluble

10 µg

400 IU / day

Function

Drives calcium and phosphate absorption — essential for bone, teeth and muscle. Regulates over 1,000 genes including immune and mood pathways.

Top food sources

Skin synthesis from sunlight (Apr–Sep in UK); oily fish, egg yolks, red meat, fortified cereals/spreads. NHS recommends supplement Oct–Mar.

Deficiency signs

Bone pain, muscle weakness, frequent illness, fatigue, low mood. Endemic in northern latitudes, dark skin tones, indoor lifestyles.

Vitamin E Alpha-tocopherol

Fat-soluble

12 mg

EU NRV

Function

Primary lipid-soluble antioxidant — protects cell membranes from oxidative damage. Supports immune function, skin health, gene expression.

Top food sources

Sunflower seeds, almonds, hazelnuts, wheatgerm oil, sunflower & olive oil, avocado, spinach, broccoli.

Deficiency signs

Rare in healthy adults. Severe deficiency causes nerve damage, muscle weakness, vision problems. Risk in fat malabsorption disorders.

Vitamin K Phylloquinone (K1) · menaquinone (K2)

Fat-soluble

75 µg

EU NRV

Function

Activates clotting factors (without it, blood does not clot). Activates osteocalcin to bind calcium into bone rather than arteries.

Top food sources

K1: kale, spinach, broccoli, Brussels sprouts, parsley. K2: natto, hard cheese, egg yolk, liver, fermented foods.

Deficiency signs

Easy bruising, slow wound clotting, heavy menstrual bleeding, weak bones. Risk in long-term antibiotic use and gut disorders.

Vitamin B1 Thiamine

Water-soluble

1.1 mg

EU NRV

Function

Converts carbohydrates to energy. Essential for nerve signal transmission, heart muscle function, brain glucose use.

Top food sources

Pork, fortified breakfast cereals, wholegrains, peas, beans, lentils, sunflower seeds, trout.

Deficiency signs

Fatigue, irritability, poor memory, tingling extremities, loss of appetite. Severe deficiency → beriberi. Risk in heavy alcohol use.

Vitamin B2 Riboflavin

Water-soluble

1.4 mg

EU NRV

Function

Cofactor for energy release from food. Maintains skin, eyes, nervous system. Required to activate vitamins B6 and folate.

Top food sources

Milk, yogurt, eggs, lean meat, almonds, mushrooms, spinach, fortified cereals. Destroyed by UV light — keep milk out of sunlight.

Deficiency signs

Cracks at corners of mouth, sore throat, swollen tongue, light sensitivity, red itchy eyes, scaly skin around nose.

Vitamin B3 Niacin · nicotinamide

Water-soluble

16 mg

EU NRV

Function

Forms NAD/NADP coenzymes — central to energy metabolism, DNA repair, fat synthesis, cell signalling.

Top food sources

Chicken, turkey, beef, salmon, tuna, peanuts, brown rice, fortified cereals. Body can also synthesise from tryptophan.

Deficiency signs

Skin rash on sun-exposed areas, diarrhoea, confusion, fatigue. Severe deficiency → pellagra (3 D's: dermatitis, diarrhoea, dementia).

Vitamin B5 Pantothenic acid

Water-soluble

6 mg

EU NRV · AI 5 mg

Function

Forms coenzyme A — central to fat, protein and carbohydrate metabolism. Required for steroid hormone and haemoglobin synthesis.

Top food sources

Found in virtually all foods ("pantothen" = everywhere). Chicken, beef, organ meats, eggs, mushrooms, avocado, sunflower seeds, broccoli.

Deficiency signs

Extremely rare. Symptoms: fatigue, irritability, numbness/burning hands and feet, headache. Only seen in severe malnutrition.

Vitamin B6 Pyridoxine

Water-soluble

1.4 / 1.2 mg

Men · Women

Function

Cofactor for 100+ enzymes — protein and amino acid metabolism, haemoglobin synthesis, neurotransmitter production (serotonin, dopamine), immune function.

Top food sources

Chicken, turkey, fish, pork, eggs, milk, bananas, potatoes, chickpeas, fortified cereals.

Deficiency signs

Anaemia, itchy rashes, scaly lips, swollen tongue, weakened immunity, depression, confusion. Caution: long-term supplementation >200 mg causes nerve damage.

Vitamin B7 Biotin

Water-soluble

50 µg

EU NRV

Function

Coenzyme for fat, carbohydrate and amino acid metabolism. Essential for keratin production — skin, hair and nail growth.

Top food sources

Egg yolks, liver, salmon, nuts (almonds, walnuts), seeds, sweet potato, mushrooms, spinach, avocado.

Deficiency signs

Thinning hair, brittle nails, red scaly rash around eyes/nose/mouth, fatigue, depression. Raw egg whites bind biotin and block absorption.

Vitamin B9 Folate · folic acid

Water-soluble

200 µg

400 µg pregnancy

Function

DNA synthesis and repair, red blood cell formation, neural tube development in pregnancy. Works in tandem with B12.

Top food sources

Dark leafy greens (spinach, kale), broccoli, Brussels sprouts, asparagus, beans, lentils, chickpeas, oranges, fortified cereals.

Deficiency signs

Megaloblastic anaemia (large RBCs), fatigue, mouth sores, grey hair, poor concentration. Folic acid pre-conception prevents neural tube defects.

Vitamin B12 Cobalamin

Water-soluble

2.5 µg

EU NRV

Function

Red blood cell formation, myelin sheath synthesis (nerve insulation), DNA production, energy metabolism. Body can store years' worth in liver.

Top food sources

Only naturally in animal products: meat, fish, eggs, dairy, shellfish. Vegans must supplement or use fortified foods (nutritional yeast, plant milks).

Deficiency signs

Fatigue, weakness, pale skin, tingling hands/feet, balance problems, memory loss, depression. Common in vegans, over-60s, gut surgery, PPI users.

Vitamin C Ascorbic acid

Water-soluble

80 mg

EU NRV

Function

Collagen synthesis (skin, tendons, bones, blood vessels). Powerful antioxidant. Boosts iron absorption from plant sources. Immune support.

Top food sources

Citrus fruits, peppers (highest), kiwi, strawberries, blackcurrants, broccoli, Brussels sprouts, tomatoes. Destroyed by heat — eat raw where possible.

Deficiency signs

Fatigue, bleeding gums, slow wound healing, dry skin, easy bruising, joint pain. Severe deficiency → scurvy. Smokers need extra.

Choline Essential nutrient · B-complex relative

Water-soluble

550 / 425 mg

Men · Women

Function

Acetylcholine production (memory and muscle control), cell membrane structure (phosphatidylcholine), liver fat transport, foetal brain development.

Top food sources

Egg yolks (top source), liver, beef, chicken, fish, soybeans, broccoli, Brussels sprouts, peanuts. Often under-consumed even in good diets.

Deficiency signs

Fatty liver, muscle damage, brain fog, poor memory. ~90% of population falls below recommended intake. Critical in pregnancy.

Minerals · Detailed Profile

15 entries

Inorganic elements absorbed from food and water. Critical for structural tissues (bone, teeth), fluid balance, enzyme function, hormone production, and electrical signalling in nerves and muscles.

Calcium Ca

Macromineral

700 mg

NHS adult

Function

99% in bones and teeth as structural mineral. 1% in blood/cells for muscle contraction, nerve signalling, blood clotting, hormone release.

Top food sources

Dairy (milk, yogurt, cheese), sardines/tinned salmon with bones, tofu, fortified plant milks, kale, broccoli, almonds, chia seeds.

Deficiency signs

Muscle cramps, brittle nails, tingling, dental problems. Long-term: osteopenia → osteoporosis. Needs vitamin D to absorb.

Phosphorus P

Macromineral

550 mg

NHS adult

Function

Pairs with calcium in bone matrix. Component of ATP (cellular energy), DNA/RNA, cell membranes (phospholipids). Buffers blood pH.

Top food sources

Meat, fish, poultry, dairy, eggs, nuts, seeds, lentils, wholegrains. Widely available — deficiency rare in normal diets.

Deficiency signs

Weakness, bone pain, loss of appetite, irritability, numbness. Risk in alcoholism, severe malnutrition, antacid overuse.

Potassium K

Macromineral

3,500 mg

NHS adult

Function

Main intracellular electrolyte. Regulates heart rhythm, blood pressure, muscle contraction, fluid balance. Counterbalances sodium.

Top food sources

Bananas, potatoes (skin on), sweet potato, spinach, beans, lentils, avocado, salmon, tomato sauce, dried apricots, yogurt.

Deficiency signs

Muscle weakness, cramps, irregular heartbeat, constipation, fatigue. Severe drop is medical emergency — affects heart rhythm.

Sodium Na

Macromineral

≤ 2,400 mg

≤ 6 g salt

Function

Main extracellular electrolyte. Maintains fluid balance, blood pressure, nerve signal transmission, muscle contraction.

Top food sources

Table salt, bread, processed meats, cheese, ready meals, soy sauce, soups, savoury snacks. Average UK adult exceeds limit.

Deficiency signs

Rare. Excess is the public-health problem — raises BP and stroke risk. Deficiency only after extreme sweating, vomiting or diuretic overuse.

Chloride Cl

Macromineral

2,500 mg

NHS adult

Function

Stomach acid (HCl) for digestion. Maintains fluid balance, blood pH, electrolyte equilibrium. Partner ion to sodium.

Top food sources

Table salt (sodium chloride), seaweed, tomatoes, lettuce, celery, olives, rye. Co-supplied with sodium in nearly all foods.

Deficiency signs

Very rare. Symptoms mirror sodium loss: fatigue, weakness, low BP. Common only with chronic vomiting or diuretic use.

Magnesium Mg

Macromineral

300 / 270 mg

Men · Women

Function

Cofactor for 300+ enzymes. Muscle and nerve function, blood glucose control, blood pressure, energy production, bone structure, sleep quality.

Top food sources

Pumpkin seeds, almonds, cashews, spinach, dark chocolate, black beans, avocado, salmon, wholegrains, bananas.

Deficiency signs

Muscle cramps and twitches, insomnia, anxiety, irregular heartbeat, fatigue, constipation, migraines. Widespread sub-optimal intake in Western diets.

Sulfur S · via methionine, cysteine

Macromineral

No RDA set

Via protein

Function

Structural component of proteins (hair, nails, skin via keratin). Builds glutathione (master antioxidant). Joint cartilage, insulin, detox pathways.

Top food sources

Eggs, meat, fish, poultry, dairy, garlic, onions, leeks, cruciferous veg (broccoli, cauliflower, cabbage), legumes.

Deficiency signs

No formal deficiency syndrome — adequate dietary protein supplies sulfur amino acids. Low intake linked to weak joints, slow wound healing.

Iron Fe

Trace mineral

8.7 / 14.8 mg

Men · Women 19–50

Function

Haemoglobin (oxygen transport in blood) and myoglobin (oxygen storage in muscle). Required for energy production, immune function, brain development.

Top food sources

Heme (best absorbed): red meat, liver, sardines, shellfish. Non-heme: lentils, beans, tofu, spinach, fortified cereals. Pair with vitamin C to boost absorption.

Deficiency signs

Fatigue, pale skin, shortness of breath, brittle nails, restless legs, cold hands and feet, hair loss. Most common deficiency worldwide — esp. menstruating women, vegans.

Zinc Zn

Trace mineral

9.5 / 7 mg

Men · Women

Function

Immune cell production, wound healing, protein synthesis, DNA synthesis, taste and smell perception, testosterone production, child growth.

Top food sources

Oysters (highest), beef, lamb, pork, chicken, pumpkin seeds, cashews, chickpeas, lentils, yogurt, eggs.

Deficiency signs

Frequent infections, slow wound healing, loss of taste/smell, hair loss, white spots on nails, low libido, acne, poor appetite.

Copper Cu

Trace mineral

1.2 mg

NHS adult

Function

Iron metabolism, red blood cell formation, connective tissue (collagen/elastin), nerve insulation, antioxidant defence, melanin (skin and hair colour).

Top food sources

Liver, oysters, shellfish, dark chocolate, cashews, sunflower seeds, mushrooms, lentils, whole grains.

Deficiency signs

Anaemia not responsive to iron, low white blood cells, bone abnormalities, premature greying, fatigue. Excess zinc supplementation blocks absorption.

Manganese Mn

Trace mineral

2.3 / 1.8 mg

Men · Women (AI)

Function

Bone formation, antioxidant enzyme (MnSOD), wound healing, blood sugar regulation, amino acid and cholesterol metabolism.

Top food sources

Wholegrains, nuts, leafy greens, pineapple, tea, mussels, brown rice, oats, chickpeas, spinach.

Deficiency signs

Rare. Poor bone growth, skin rashes, mood changes, low fertility. Excess from supplements can cause neurological symptoms.

Iodine I

Trace mineral

140 µg

NHS adult

Function

Sole purpose: production of thyroid hormones (T3 and T4) which regulate metabolism, growth, brain development, body temperature.

Top food sources

Sea fish (cod, haddock), shellfish, seaweed, dairy (cows graze on iodine-rich grass), eggs, iodised salt.

Deficiency signs

Fatigue, weight gain, cold sensitivity, goitre (enlarged thyroid), dry skin, hair loss, brain fog. Critical in pregnancy for foetal brain development.

Selenium Se

Trace mineral

75 / 60 µg

Men · Women

Function

Component of glutathione peroxidase (antioxidant enzyme). Activates thyroid hormones. Immune function, sperm motility, DNA protection.

Top food sources

Brazil nuts (1–2 covers daily need), tuna, sardines, eggs, sunflower seeds, chicken, brown rice. Soil-dependent — UK soils are low.

Deficiency signs

Hair loss, brittle nails, fatigue, brain fog, weakened immunity, infertility. Excess (> 400 µg) toxic: hair loss, nail breakage, garlic breath.

Molybdenum Mo

Trace mineral

45 µg

NIH RDA

Function

Cofactor for four enzymes that break down toxic sulphites (in wine, dried fruit), purines (yielding uric acid), and certain medications.

Top food sources

Legumes (highest — lentils, beans, peas), wholegrains, nuts, leafy vegetables, liver, dairy.

Deficiency signs

Virtually unknown in healthy diets. Sulphite sensitivity (headaches, breathing issues with wine/dried fruit) can suggest low intake.

Chromium Cr

Trace mineral

25–35 µg

Function

Enhances insulin action — improves glucose uptake into cells. May influence cravings and macronutrient metabolism.

Top food sources

Broccoli, grape juice, whole wheat, brewer's yeast, lean meats, green beans, oranges, potatoes.

Deficiency signs

Impaired glucose tolerance, sugar cravings, fatigue. Rare. Excess from supplements can damage kidneys and liver.

Fluoride F

Trace mineral

3.8 / 3.1 mg

Men · Women (AI)

Function

Strengthens tooth enamel and bone matrix. Reduces dental cavity formation. Beneficial rather than strictly essential.

Top food sources

Fluoridated water, tea (especially black), seafood (sardines, prawns), grapes/raisins, fluoride toothpaste (topical, not dietary).

Deficiency signs

Increased dental decay, weaker bones. Excess (> 10 mg/day chronic) → dental fluorosis (mottled enamel), skeletal fluorosis.

Section Two

Healthy Extras

Compounds the body uses but doesn't strictly require from diet — vitamin-like nutrients and ultra-trace minerals. The longevity and performance layer that takes someone from not deficient to thriving.

Quick Reference · Vitamin-like Compounds

12 entries

These compounds don't meet the strict definition of a vitamin — the body can synthesise them, or they are not strictly "essential" in the textbook sense — but they have profound functional roles. Many are conditionally essential: essential when the body's production drops with age, illness, or stress. Several were historically classed as vitamins (the "missing B-numbers" and Vitamin F) but were reclassified as research advanced.

Vitamin-likeFunctions like a vitamin, body may produce some

Conditionally essentialBecomes essential in certain life-stages or conditions

Water-soluble

Fat-soluble

Compound	Classification	Suggested Intake	Upper Limit	Primary Role
Beta-carotene Pro-vitamin A · carotenoid	Fat	No RDA 7 mg supplies RDA of vit A	7 mg (supplement)	Converts to vit A · antioxidant
Lutein & Zeaxanthin Macular pigments · carotenoids	Fat	6–10 mg AREDS2 evidence	Not set	Eye health · macular protection
Lycopene Red carotenoid	Fat	8–10 mg No RDA	75 mg	Prostate · cardiovascular · skin
Astaxanthin Marine carotenoid	Fat	4–12 mg No RDA	40 mg	Powerful antioxidant · skin · joints
Inositol Vitamin B8 (historic)	Vitamin-like	~1 g typical diet 2–18 g therapeutic	Not set	Cell signalling · mood · insulin
Bioflavonoids Vitamin P · quercetin, rutin, hesperidin	Vitamin-like	No RDA ~150–500 mg flavonoid intake	Not set	Vit C support · capillaries · antiox
L-Carnitine Amino acid derivative	Conditional	~300 mg diet Body synthesises rest	2,000 mg supplement	Fatty acids → energy (mitochondria)
Taurine Amino acid	Conditional	~400 mg diet Body synthesises rest	3,000 mg supplement	Bile salts · heart · brain · eyes
Coenzyme Q10 Ubiquinone · CoQ10	Vitamin-like	No RDA 30–200 mg supplement	1,200 mg	Mitochondrial ATP · heart energy
Alpha-lipoic acid ALA · thioctic acid	Vitamin-like	No RDA 100–600 mg supplement	2,400 mg	Universal antioxidant · glucose
Omega-3 (EPA + DHA) Marine essential fatty acids	Fat (EFA)	250–500 mg EFSA AI · NHS 1 portion oily fish/wk	5,000 mg	Brain · heart · inflammation control
Omega-6 (Linoleic acid) Essential fatty acid	Fat (EFA)	~10 g EFSA AI · 4% of energy	Not set	Cell membranes · skin · growth

Quick Reference · Ultra-Trace & Emerging Minerals

7 entries

The body contains traces of dozens of elements. Below are those with strong or growing scientific evidence of a functional role — most have no official RDA because requirements are extremely low or research is still maturing. Cobalt is consumed via vitamin B12, never as a free mineral.

Ultra-traceRequired in micrograms · evidence varies from strong to emerging

Mineral	Type	Suggested Intake	Upper Limit	Primary Role
Boron B	Ultra-trace	1–3 mg No RDA	20 mg	Bone density · hormones · brain
Silicon Si	Ultra-trace	5–30 mg No RDA · EFSA reviewing	Not set	Bones · skin · hair · nails · joints
Cobalt Co — via B12 only	Ultra-trace	~0.1 µg consumed as B12	N/A	Component of vitamin B12
Vanadium V	Ultra-trace	10–30 µg No RDA	1.8 mg	Insulin mimetic · bone · teeth
Lithium Li	Ultra-trace	~1 mg No RDA · Schrauzer (2002)	Not set	Mood regulation · neuroprotection
Nickel Ni	Ultra-trace	25–35 µg No RDA	1,000 µg	Enzyme cofactor · iron metabolism
Bromine Br	Ultra-trace	2–8 mg typical No RDA · McCall (2014)	Not set	Collagen IV synthesis · tissue scaffolding

Vitamin-like Compounds · Detailed Profile

12 entries

Carotenoids, conditionally essential amino acids, essential fatty acids, and compounds the body produces in declining amounts with age. Critical for performance, longevity, and disease prevention even if not strictly "essential."

Beta-carotene Pro-vitamin A · carotenoid

Fat-soluble Pro-vitamin

No RDA

7 mg = vit A RDA

Function

The body converts beta-carotene into vitamin A as needed — making it a non-toxic source of vitamin A. Also acts as a standalone antioxidant in skin and tissues.

Top food sources

Carrots, sweet potato, butternut squash, mango, apricots, pumpkin, kale, spinach, red peppers. Cooking + dietary fat boosts absorption.

Deficiency signs

Same signs as vitamin A deficiency: night blindness, dry skin, weak immunity. High supplement doses (>20 mg) in smokers raise lung cancer risk — get from food.

Lutein & Zeaxanthin Macular pigments · carotenoids

Fat-soluble

6–10 mg

AREDS2 evidence

Function

Concentrate in the macula of the eye — filter harmful blue light, protect retinal cells from oxidative damage. Reduce risk of age-related macular degeneration (AMD) and cataracts.

Top food sources

Kale, spinach, swiss chard (highest), egg yolks (highly bioavailable), corn, peas, broccoli, brussels sprouts, pistachios.

Deficiency signs

No acute deficiency, but low intake correlates with higher AMD risk, eye strain, poor low-light vision. Heavy screen users benefit significantly.

Lycopene Red carotenoid

Fat-soluble

8–10 mg

Suggested daily

Function

Powerful antioxidant — over twice the singlet-oxygen quenching power of beta-carotene. Linked to lower prostate cancer risk, reduced LDL oxidation, improved skin UV resistance.

Top food sources

Cooked tomatoes (tomato paste, sauce — far more bioavailable than raw), watermelon, pink grapefruit, guava, papaya. Cook with olive oil for best uptake.

Deficiency signs

No defined deficiency. Low intake correlates with higher cardiovascular and prostate disease risk in epidemiological studies.

Astaxanthin Marine carotenoid

Fat-soluble

4–12 mg

Supplement range

Function

One of the most potent antioxidants known — 6,000× stronger than vitamin C in some assays. Crosses blood-brain and blood-retina barriers. Reduces UV skin damage, eye fatigue, joint inflammation.

Top food sources

Wild salmon (gives it its pink colour), trout, krill, shrimp, lobster, red sea bream. Plant source: Haematococcus pluvialis microalgae supplements.

Deficiency signs

No defined deficiency. Low intake leaves cells more vulnerable to oxidative damage. Increasingly popular as anti-ageing and athletic recovery supplement.

Inositol Historic vitamin B8 · myo-inositol

Water-soluble Vitamin-like

~1 g diet

2–18 g therapeutic

Function

Cell membrane signalling molecule — modulates insulin sensitivity, serotonin signalling, ovarian function (used in PCOS treatment), neural development. Body synthesises from glucose.

Top food sources

Fresh fruits (citrus especially), beans, nuts, wholegrains, oats, cantaloupe, oranges. Heavy processing destroys it.

Deficiency signs

No defined dietary deficiency. Sub-optimal levels linked to insulin resistance, mood disorders, PCOS, fatty liver. Therapeutic doses (2–4 g) used clinically.

Bioflavonoids Vitamin P · quercetin, rutin, hesperidin, catechins

Water-soluble Vitamin-like

No RDA

150–500 mg typical

Function

Plant antioxidants that work synergistically with vitamin C, strengthen capillaries, reduce inflammation, modulate blood pressure. Quercetin shows antihistamine and antiviral activity.

Top food sources

Citrus peel/pith (hesperidin), onions and apples (quercetin), buckwheat (rutin), green tea (catechins), berries, dark chocolate, red wine.

Deficiency signs

Easy bruising, frequent nose bleeds, varicose veins, slow wound healing. Originally named "vitamin P" for permeability before being reclassified.

L-Carnitine Amino acid derivative

Water-soluble Conditionally essential

~300 mg

From diet

Function

Shuttles long-chain fatty acids into mitochondria to be burned for energy. Critical for heart muscle (highest carnitine concentration in the body). Body makes from lysine + methionine.

Top food sources

Red meat (beef, lamb — highest), pork, fish, poultry, dairy. Plant sources are minimal — vegans rely on endogenous synthesis.

Deficiency signs

Muscle weakness, fatigue, heart issues, low exercise tolerance. Becomes essential in dialysis, certain genetic disorders, vegans with low B12/B6/iron (cofactors for synthesis).

Taurine Sulfur amino acid

Water-soluble Conditionally essential

~400 mg

From diet

Function

Most abundant amino acid in heart, brain, retina, white blood cells. Bile salt conjugation, cell volume regulation, calcium signalling, antioxidant defence. Levels decline ~80% with age.

Top food sources

Shellfish (scallops, mussels — highest), dark turkey meat, chicken thighs, fish, octopus, beef. Vegan diets are essentially taurine-free.

Deficiency signs

Cardiomyopathy, retinal degeneration, anxiety, poor sleep, low exercise capacity. Essential in premature infants. 2023 Science study linked taurine restoration to extended lifespan in animals.

Coenzyme Q10 Ubiquinone · ubiquinol

Fat-soluble Vitamin-like

No RDA

30–200 mg supplement

Function

Sits in the electron transport chain — every cell uses it to make ATP. Highest concentration in heart, liver, kidneys. Production peaks at 25 then declines steadily with age and statin use.

Top food sources

Organ meats (heart, liver — highest), beef, sardines, mackerel, herring, chicken, peanuts, sesame seeds, broccoli, spinach.

Deficiency signs

Fatigue, muscle weakness, statin-associated muscle pain, declining heart function. Routinely supplemented in heart failure, fertility, and migraine clinical protocols.

Alpha-lipoic acid ALA · thioctic acid

Water-soluble Fat-soluble Vitamin-like

No RDA

100–600 mg supplement

Function

The "universal antioxidant" — works in both water and fat environments. Regenerates other antioxidants (vit C, vit E, glutathione, CoQ10). Improves insulin sensitivity, used clinically for diabetic neuropathy.

Top food sources

Spinach, broccoli, tomatoes, brussels sprouts, peas, organ meats (liver, kidney, heart), red meat. Body produces small amounts.

Deficiency signs

No defined deficiency. Levels decline with age. Low intake linked to poorer glucose control, slower recovery from oxidative stress.

Omega-3 (EPA + DHA) Marine essential fatty acids · historic "Vitamin F"

Essential fatty acid

250–500 mg

EFSA AI

Function

DHA is the primary structural fat in brain and retina. EPA controls inflammation. Both lower triglycerides, support heart rhythm, reduce depression risk, build cell membranes.

Top food sources

Oily fish (salmon, mackerel, sardines, herring, anchovies), fish oil, algae oil (vegan EPA/DHA), cod liver oil. Plant ALA converts poorly (~5%) so direct EPA/DHA needed.

Deficiency signs

Dry skin, brittle hair/nails, joint stiffness, low mood, poor concentration, eye dryness, slow wound healing. UK average intake is well below recommendation.

Omega-6 (Linoleic acid) Essential fatty acid · historic "Vitamin F"

Essential fatty acid

~10 g

4% of energy intake

Function

Builds cell membranes, especially skin barrier. Precursor to arachidonic acid → inflammatory and immune signalling. Body cannot make it — strictly essential.

Top food sources

Vegetable oils (sunflower, corn, soybean), nuts (walnuts especially), seeds (pumpkin, sunflower), eggs, poultry. Most Western diets exceed need — balance with omega-3 is what matters.

Deficiency signs

True deficiency rare — diet usually contains excess. Symptoms when absent: scaly skin, hair loss, infertility, poor wound healing. The issue is usually omega-6:omega-3 ratio, not absolute amount.

Ultra-Trace Minerals · Detailed Profile

7 entries

Elements required in microgram quantities, with strong-to-emerging evidence of functional roles. Most lack official RDAs because requirements are too low to establish or research is still maturing — but their absence shows up in long-term health outcomes.

Boron B

Ultra-trace

1–3 mg

Suggested

Function

Supports calcium and magnesium retention in bone, modulates oestrogen and testosterone, improves cognitive performance, reduces arthritis incidence. WHO classifies as "probably essential."

Top food sources

Raisins (highest), almonds, hazelnuts, avocado, prunes, peaches, apples, pears, broccoli, chickpeas, red wine.

Deficiency signs

Weaker bones, joint stiffness, slow wound healing, hormonal imbalance. Regions with low-boron soil (Scotland, parts of US) show higher arthritis rates.

Silicon Si

Ultra-trace

5–30 mg

No official RDA

Function

Cross-links collagen fibres — gives skin elasticity, hair strength, nail integrity. Promotes bone mineral density. Found in arteries and connective tissue. Levels drop with age.

Top food sources

Beer (highest dietary contributor in UK), bananas, oats, brown rice, whole grains, green beans, leafy greens, cucumber skin, mineral water.

Deficiency signs

Brittle nails, thinning hair, weaker bones, premature skin ageing, weak connective tissue. EFSA currently re-evaluating for an Adequate Intake recommendation.

Cobalt Co — central atom of B12

Ultra-trace

N/A

Via B12 only

Function

Sits at the heart of the vitamin B12 (cobalamin) molecule. Has no other known biological role in humans. Free cobalt intake is unnecessary and high doses are toxic to heart and thyroid.

Top food sources

Consumed only via B12 — meat, fish, eggs, dairy, shellfish. Free cobalt in supplements is unsafe and not recommended.

Deficiency signs

Functionally indistinguishable from B12 deficiency (anaemia, neuropathy). Excess (industrial exposure) causes cardiomyopathy and "beer drinkers' heart" historically.

Vanadium V

Ultra-trace

10–30 µg

No official RDA

Function

Mimics insulin — improves glucose uptake in cells. May support thyroid hormone metabolism, bone and tooth formation. Investigated as adjunct therapy in type 2 diabetes.

Top food sources

Mushrooms (especially shiitake), shellfish, parsley, dill, black pepper, grains, beer, wine.

Deficiency signs

No defined human deficiency. Animal studies show poor growth and impaired bone formation. Excess from supplements causes GI upset and possible kidney stress.

Lithium Li

Ultra-trace

~1 mg

Nutritional dose

Function

At low doses, supports neurotransmitter balance, mood regulation, brain cell protection. Drinking water lithium content inversely correlates with suicide and dementia rates across populations.

Top food sources

Mineral water (variable), grains, vegetables grown in lithium-rich soil, tomatoes, cabbage, mustard. Levels vary 100× by geography.

Deficiency signs

No defined deficiency syndrome. Pharmaceutical doses (300–1,800 mg) used for bipolar disorder — nutritional dose is ~1 mg, completely different scale.

Nickel Ni

Ultra-trace

25–35 µg

Typical intake

Function

Cofactor for some enzymes, may support iron absorption and metabolism, urea cycle, gene expression. Essential in plants and bacteria — emerging evidence in mammals.

Top food sources

Nuts (especially cashews, hazelnuts), legumes, oats, chocolate, dried fruit, spinach. Diet usually supplies enough.

Deficiency signs

No clinical deficiency syndrome. Skin contact allergy (jewellery) is far more common concern than deficiency.

Bromine Br

Ultra-trace

2–8 mg

Typical intake

Function

Confirmed essential in 2014 (McCall et al, Cell) — required for peroxidasin enzyme to cross-link collagen IV, the scaffold of all basement membranes. Without it, tissue architecture fails.

Top food sources

Seafood, seaweed, fish, grains, nuts, vegetables grown in coastal soil. Sea salt contains trace bromine.

Deficiency signs

Newly identified — research too early for defined deficiency syndrome. Likely manifests as connective tissue weakness or impaired healing. Watch this one — significance is emerging.

Sources & Methodology

Primary Authorities Cross-Referenced

NHS UK — Vitamins and Minerals · nhs.uk/conditions/vitamins-and-minerals — UK Reference Nutrient Intakes (RNI) for adults 19–64.
NIH Office of Dietary Supplements (ODS) — ods.od.nih.gov — US Recommended Dietary Allowances (RDAs), Adequate Intakes (AI), Tolerable Upper Intake Levels (UL).
EFSA — European Food Safety Authority · efsa.europa.eu — EU Nutrient Reference Values (NRVs) used for food labelling.
WHO — World Health Organization vitamin and mineral requirements · referenced for international consensus values.

Methodology note: Where authorities differ (e.g. NHS vitamin C 40 mg vs EU NRV 80 mg), the higher EU NRV is shown alongside the NHS minimum to give a defensible mid-range target. RDA = Recommended Daily Allowance · AI = Adequate Intake (used when RDA cannot be established) · UL = Tolerable Upper Intake Level · NRV = Nutrient Reference Value (EU food-labelling standard). Values cover healthy adults 19–64; pregnancy, lactation, infancy, childhood and older adults have distinct values not shown here.

On vitamin-like compounds and ultra-trace minerals: Only 13 vitamins (+ choline) meet the strict biochemical definition. The "vitamin-like" section covers compounds the body either synthesises in declining amounts (CoQ10, carnitine, taurine), historic vitamins later reclassified (inositol = B8, bioflavonoids = vitamin P, EFAs = vitamin F), or functionally critical phytonutrients (carotenoids). Ultra-trace minerals have growing scientific support but lack formal RDAs because requirements are too small to firmly establish — boron and silicon are closest to formal recognition. Bromine became the 28th confirmed essential element only in 2014. This dataset is for nutritional reference and downstream food-matching applications — not a substitute for medical advice.