is for Alpha-tocopherol 

Alpha-tocopherol  function is to protect the immune system, acts as a antioxidant by protects cells from being destroyed by free radicals, and prevents excessive clotting formation 

is for Alpha-TOCOPHEROL  

A

A lack of this vitamin can cause muscle weakness, also known as ataxia, which can lead to difficulty walking and loss of muscle control. It may also cause neuropathy, leading to numbness, tingling, and loss of reflex of the extremities, vision loss and hemolytic anemia. If it absorbe in excess it can lead to severe bleeding, and increases your risk of hemorrhagic stroke 

is for alpha-tocopherol

A

The RDA for alpha-tocopherol is the following: 

Adults and teens (14+) :15 mg per day

Breastfeeding women: 19 mg per day 

Children 9-13 yrs: 11 mg per day

Children 4-8 yrs: 7 mg per day 

Children 1-3 yrs: 6 mg per day

Infants: 4-5 mg per day 

This vitamin can be found  in high amounts in: Wheat germ oil, Sunflower, Safflower, and olive olive oils. It can also be found in: Avocados, Spinach, Kiwis, and Mangoes in lower amounts

is for Ascorbic Acid

A

also known as Vitamin C. It function include: maintaining  and building healthy skin, bone, cartilage, blood vessels, and connective tissue. It also aids in wound healing, acts as a antioxidant, protecting the cells from damage and inflammation. Additionally, it supports  the immune system in fighting  bacterial infection. 

is for ascorbic acid 

A

Not receiving enough ascorbic acid to the development of Scurvy manifesting symptoms such as: feeling fatigue, bleeding of the gums, bruising easily,  and also impairing wound healing.  An excess of ascorbic acid can lead to diarrhea, nausea, stomach cramps, and increases the risk of developing kidney stones. 

is for Ascorbic acid 

A

The RDA for ascorbic acid includes: 

0-6 months: 40mg/day

7-12 months: 50mg/day

1-3yrs: 15mg/day

4-8 yrs: 25mg/day

9-13yrs: 45mg/day

Boys 14-18 yrs: 75mg/day

Girls 14-18: 65mg/day

Men 19+ : 90mg/day

Women 19+ : 75mg/day

Adults should not exceed 2,000mg/day as it can lead to gastrointestinal problems 

This vitamin can be found in : orange, grapefruit, lemons. limes, strawberries, kiwis, papayas, mangoes, red/green bell peppers, leafy greens, tomatoes 

is for Biotin

B

Also known as vitamin B7. Biotin acts as a coenzyme and aids  in converting fats, carbohydrates, and proteins into energy. Plays a crucial role in the development of the embryo in pregnancy .  Additionally, it supports healthy skin, hair, and nails. 

 Insufficient Biotin, can cause brittle nails, thinning hair, numbness/tingling in the extremities, rash around the face. 

A excess amount of biotin can cause: acne, nausea, vomiting, diarrhea,  mimick heart attacks, and give false negative thyroid levels readings 

is for Biotin 

B

The RDA includes the following: 

adults 19+ yrs: 30 mcg/day

pregnant individuals:  30 mcg/day

teens age 14-18 yrs: 25 mcg/day

children age 9-13 yrs: 20 mcg/day s

You can find Biotin in meats, egg, nuts beef and chicken liver, cooked  sweet potatoes. 

is for calciferol

C

also known as Vitamin D. Calciferol's main function is to help the body absorb calcium ,  phosphorus, ensures healthy bone development, regulates immune system, and decreases inflammation response 

A lack of calciferol can cause weak bones, bone pain, Rickets in children, puts you at a increase risk for osteoporosis 

Excess Calciferol can cause: hypercalcemia, kidney stones, nausea, confusion 

is for calciferol

c

The RDA includes the following: 

infants 0-12 months : 10 mcg/day

children through adults 1-70 yrs: 15 mcg/day

adults 71+ yrs: 20 mcg/day 

calciferol can be made through your skin by being exposed to sunlight. 

It can also be obtain from: salmon, tuna, sardines egg yolks, fortified orange  juice 

is for Calcium

C

Calcium is the most abundant mineral in the body. 99% of calcium is store in the bones and teeth, the remaining 1% circulates in the blood stream 

Calcium helps keep our bones and teeth strong, it sends electrical triggers that allow our muscles to contact, aids in activiting proteins that asisst in blood clotting 

is for calcium 

C

calcium is absorbed in the small intestines, and vitamin D assists in absorption. 

If calcium levels get low, parathyroid ( PTH) is released and causes calcium to be released from the bones 

A lack of calcium can cause: weak bones, osteopenia, osteoporosis, muscle cramps, numbness/tingling 

An excess of calcium can cause: kidney stones, constipation, confusion, and irregular heartbeat. 

is for Calcium 

C

The RDA for calcium include the following:

Adults 19-50yrs : 1,000mg/day

Women 51+ yrs: 1,2000mg/day

Men 71+: 1,2000 mg/day 

You can obtain calcium from: Milk, yogurt, cheese, kale, broccoli, chickpeas, carrots, spinach, and soybeans

is for cyanocobalamin

C

also known as vitamin B12. Cyanocobalamin's function is to produce healthy RBCs, maintains healthy nerve cells and has a role in the synthesis of DNA

Cyanocobalamin is release from the stomach, it will then bind to Intrinsic factor ( a protein), where it would get absorbed through the small intestines 

is for cyanocobalamin

C

A lack of cyanocobalamin can cause: pernicious anemia, megaloblastic anemia, fatigue, weakness, numbness/tingling in the extremities, and can lead to permanent nerve damage if not treated 

An excess of cyanocobalamin can cause: headaches, anxiety, acne, HTN, nausea, vomiting, and diarrhea 

you can obtain Cyanocobalamin from: beef, chicken, milk, egg, cheese, yogurt

is for folic acid 

F

Folic acid plays a crucial role in the body as it helps make DNA and RNA, makes healthy red blood cells, prevents neural defects in babies during pregnancy, and assists in cell growth and development 

Folic acid is absorbed in the small intestines, where enzymes  convert it  into tetrahydrofolate. As it is traveling in the bloodstream  it then enters the liver, where it is converted into 5-methyltetrahydrofolate and is then used to produce DNA and growth of cells 

is for Folic acid

F

A lack of Folic acid can cause: birth defects, shortness of breath, megaloblastic anemia, pale skin, and weakness 

 An excess of Folic acid can cause: irritability, confusion, difficulty concentrating, anxiety, and in dangerously high levels it can mimic the symptoms of Vitamin B12 deficiency, 

is for Folic acid 

F

The RDA includes the following: 

infants: 65-80 mcg DFE/day 

Adults : 400 mcg DFE /day 

pregnant individuals: 600mcg DFE/day

You can obtain Folic acid from foods such as : black beans, broccoli, spinach, lentils asparagus, beef liver, chickpeas, oranges 

is for Iron

I

Iron's main function is to transport oxygen from the lungs to the rest of the body. It also has a crucial role in producing hemoglobin ( in red blood cells) and myoglobin ( in muscle cells), where oxygen is stored and transported. It also has a role in converting nutrients from food to energy 

A lack of Iron can cause: iron-deficiency anemia, weakness, shortness of breath, tachycardia, and pale skin 

An excess of Iron can cause: liver damage, arrhythmias, arthritis, and diabetes 

is for Iron 

I

The RDA for iron includes: 

infants 0-6 months: 0.27mg

infants 7-12 months: 11mg

children 1-3yrs: 7mg

children 4-8yrs: 10mg 

children: 9-13 yrs: 8mg

adolescents:14-18: [ males 11mg] [females 15mg] 

adults:19-50 [ males 8mg] [females 18mg] 

adults 51+ :8 mg for both males and females 

you can obtain Iron from: red meats, shellfish legumes, dark greens, nuts, prunes, chicken, liver, 

is for Magnesium 

M

Magnesium plays a huge role in the human body. It aids in nerve signaling , allows muscle to contract, produces energy, aids in DNA and protein synthesis, maintains  regular blood pressure and blood sugar, and supports the immune system by regulation inflammation

A lack of Magnesium can cause: muscle cramps, weakness, tremors, irregular heartbeat, and seizures when it gets extremely low.

An excess of Magnesium can cause:  hypotension, confusion,  trouble breathing, and in severe cases cardiac arrest 

is for Magnesium 

M

The RDA for Magnesium includes: 

infants 0-6 months: 30 mg/day

infants 7-12 months: 75mg/day

children 1-3 yrs: 80 mg/day

children 4-8yrs: 130 mg/day

adolescents 14-18yrs: [ 410mg/day boys] [ 360mg/day girls] 

adult men: 400-410 mg/day

adult female: 310-320 mg/day

you can obtain Magnesium from foods such as: almonds, spinach, cashews, black beans, avocados, whole grains