Know Your Vitamins and Minerals

Riboflavin is involved in the metabolism of several B vitamins - a tight-knit group of compounds that work together to help the body function correctly.

Riboflavin promotes energy production at the cellular level and is critical for the metabolism of carbohydrates, fats, and protein. It is necessary for proper vision, red blood cell formation, proper nervous system functioning, and for the normal functioning of all cells.

Riboflavin also works to help protect your cells against damage from free radicals. Free radicals are generated by everyday living, and in response to cigarette smoke, pollution, and excessive exposure to sunshine, as well as other environmental factors.

Recommended Daily Allowance (RDA)

Where can you find Vitamin B2?

• Milk and dairy products
• Eggs
• Liver
• Whole grain

Vitamin B2 functions

• Riboflavin contributes to normal energy-yielding metabolism
• Riboflavin contributes to normal metabolism of iron in the body
• Riboflavin contributes to the maintenance of normal skin and mucous membranes
• Riboflavin contributes to the maintenance of normal vision
• Riboflavin contributes to the maintenance of normal red blood cells
• Riboflavin contributes to the protection of cell constituents from oxidative damage
• Riboflavin can contribute to the reduction of tiredness and fatigue
• Riboflavin contributes to the maintenance of the normal function of the nervous system

Vitamin B12 is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system, as well as in the formation of blood.

Vitamin B12 is naturally present in animal products, where it's bound to the protein in those foods. During digestion, vitamin B12 is released from food, allowing the body to absorb it. As you age, the risk of inadequate vitamin B12 absorption rises.

Vitamin B12 is central to proper neurological functioning.

Recommended Daily Allowance (RDA)

Where can you find Vitamin B12?

• Eggs
• Meat
• Milk
• Salmon and Cod
• Cheese

Vitamin B12 functions

• Contributes to normal energy metabolism
• Contributes to normal red blood cell formation
• Contributes to a normal function of the immune system
• Contributes to normal cell division
• Vitamin B12 contributes to normal neurological and psychological functions
• Vitamin B12 contributes to normal homocysteine metabolism
• Vitamin B12 can contribute to the reduction of tiredness and fatigue

As nutrients go, vitamin D is in a class by itself. That’s because vitamin D is actually a hormone produced by the body in response to direct exposure of skin to ultraviolet B rays from the sun. Vitamin D is classified as a fat-soluble vitamin, which means that the vitamin D you make and consume from foods and dietary supplements is stored in fat tissue for later use.

Without enough vitamin D circulating in your bloodstream, it’s impossible to absorb and utilise all the calcium and phosphorus you need. Vitamin D also influences cell growth and immune function, and keeps your nervous system working properly.

Adequate vitamin D is central to a strong skeleton. With time, even slight shortfalls in vitamin D can jeopardise bone strength. Sunlight triggers vitamin D production in your skin. Your liver and kidneys complete the conversion to vitamin D’s most active form, 1,25-dihydroxy vitamin D, also called vitamin D3. You can make the most of the vitamin D you need for the year with a few minutes of direct exposure to the sun a few times a week during the summer months. In reality, many people in Ireland do not produce the required levels of vitamin D due to low levels of sunlight. This is particularly true for people who cover up their skin for cultural reasons or have darker skins as they cannot synthesize sufficient vitamin D from our weaker northern sunlight, and for those who are housebound or confined indoors for long periods, e.g. some elderly people.

Recommended Daily Allowance (RDA)

Where can you find Vitamin D?

• Eggs
• Beef liver
• Oily fish (salmon, mackerel, sardines)
  • Fortified fat spreads
  • Fortified breakfast cereal

Vitamin D functions

• Contributes to the maintenance of normal bone and teeth
• Contributes to normal absorption and utilisation of calcium and phosphorus and the maintenance of normal blood calcium concentrations
• Contributes to normal cell division
• Vitamin D contributes to the normal function of the immune system and healthy inflammatory response
• Vitamin D contributes to the maintenance of normal muscle function

Vitamin K is essential for the functioning of several proteins made in the liver that allow your blood to clot, which means it helps wounds heal properly. It also supports bone health.

In 1929, a Danish researcher discovered the compound necessary to stanch blood flow, which he called vitamin K. The “K” in vitamin K is derived from the German word koagulation, which means “coagulation” in English. Coagulation is the process of blood-clot formation.

Vitamin K1, produced by plants, is the primary form of the vitamin in our diet and the type of vitamin K that’s necessary for coagulation to occur. Vitamin K2 is made by bacteria, including the bacteria in your large intestine.

In addition to blood clotting, Vitamin K activates the conversion of a bone-building protein called osteocalcin that shores up bone tissue by binding the minerals that support bone strength.

Recommended Daily Allowance (RDA)

Where can you find Vitamin K?

• Green leafy vegetables (broccoli, spinach)
• Soybeans
• Eggs
• Milk

Vitamin K functions

• Contributes to maintenance of normal bone
• Contributes to normal blood coagulation

Biotin is an important component of enzymes that allow you to use energy from fats and carbohydrates. It also supports the health of your skin and nervous system.

Biotin is also required for the function of an enzyme involved in fat production. As part of every cell membrane, fat helps separate the inner workings of cells from their environment. It is especially important for cells that must be rapidly replaced, such as skin cells.

Recommended Daily Allowance (RDA)

Where can you find Biotin?

• Egg yolk
• Corn
• Soybeans
• Yeast
• Liver
• Milk

Biotin functions

• Contributes to normal macronutrient metabolism
• Contributes to normal energy-yielding metabolism
• Contributes to the maintenance of normal skin and mucous membranes
• Contributes to the normal function of the nervous system
• Contributes to the maintenance of normal hair
• Biotin contributes to normal psychological functions

Niacin is a big shot when it comes to energy and metabolism. It is essential for converting proteins, fats and carbohydrates into fuel that cells can use. The vital components of DNA – the blueprint your cells use to replicate themselves – owe their existence to niacin. It’s also important for brain health and maintaining healthy skin.

Enzymes incite chemical reactions in the body. Niacin is a component in about 200 enzymes, which paints a clear picture of just how important this B vitamin, also called vitamin B3, is to your body.

The body can manufacture niacin in the liver from the amino acid tryptophan. Making niacin is truly a group effort. Niacin synthesis requires the contribution of its fellow “B’s,” vitamin B6 and riboflavin (vitamin B2), as well as an enzyme that contains iron. Inadequate intake of iron, riboflavin, or vitamin B6 decreases the body’s ability to produce niacin from tryptophan.

Recommended Daily Allowance (RDA)

Where can you find Niacin?

• Whole grain cereals
• Chicken, beef
• Oily fish (tuna, salmon)
• Nuts, peanuts

Niacin functions

• Contributes to the normal function of the nervous system
• Contributes to the maintenance of normal skin and mucous membranes
• Contributes to normal energy-yielding metabolism
• Niacin can contribute to the reduction of tiredness and fatigue
• Niacin contributes to normal psychological functions

One of the most abundant minerals in the body, your body can store calcium, but it can’t produce it. Approximately 1-2% of body weight is made up of calcium! Of your body’s calcium store, 99% of it is stored in the bones and teeth while the remaining 1% remains metabolically active in solution. If you don’t get enough calcium in your diet your body absorbs calcium from the bones. That’s why you must get the calcium you need from your diet. Calcium absorption is highest during periods of intense growth, such as childhood and pregnancy, as rapidly growing bones spur the high demand for the mineral. With the exception of pregnancy, calcium absorption starts decreasing during adulthood and continues to decrease with age. Without adequate vitamin D, your body can not absorb the calcium it needs from food.

For women, the first few years after menopause begins, marks a rapid calcium loss from bones. Estrogen production decreases, which causes more bone breakdown and decreased calcium absorption.

Recommended Daily Allowance (RDA)

Food Sources

• Milk
• Cheese
• Sardines
• Dark green leafy vegetables
• Dried beans
• Nuts

Calcium functions

• Calcium is needed for the maintenance of normal bones and teeth
• Calcium contributes to normal muscle function and neurotransmission
• Calcium contributes to normal blood clotting
• Calcium contributes to normal energy metabolism
• Calcium contributes to the normal function of digestive enzymes
• Calcium contributes to normal cell division and differentiation

It may be considered a “trace” mineral, but copper’s role in supporting good health is formidable. In relation to other nutrients, your body only needs a tiny amount of copper—but that little accomplishes quite a bit.

Copper is required for the proper function of enzymes involved in energy production at the cellular level, the formation of melanin, involved in the production of hair and skin colour, and the formation of the connective tissue that helps support the heart, blood vessels, and bones.

Recommended Daily Allowance (RDA)

Where do you find Copper?

• Liver
• Seafood
• Nuts, almonds
• Whole grain cereals
• Dried peas and beans
• Green vegetables

Copper functions

• Contributes to normal function of the immune system
• Contributes to the protection of cell constituents from oxidative damage
• Contributes to maintenance of normal connective tissues
• Contributes to normal energy-yielding metabolism
• Contributes to normal function of the nervous system
• Contributes to normal skin and hair pigmentation
• Contributes to normal iron transport in the body

Iron is vital for the production of hemoglobin, the part of red blood cells that ferries oxygen to cells. Smaller amounts of iron are found in myoglobin, a protein that’s responsible for transporting oxygen and storing it on a short-term basis within the muscles.

Iron is important for regulating cell growth and replication, as well as for skin repair. It supports your immune system and is required for normal brain and nervous system function.

Nearly two-thirds of the body’s iron is found in hemoglobin, which explains iron’s key role in promoting life and supporting health. Iron is important for regulating cell growth and replication. It is an essential component of dozens of enzymes – proteins that initiate chemical reactions in the body – including those involved in energy production and for making DNA, the cells’ blueprint for reproduction. Iron supports your immune system, too. It is necessary to produce certain cells to make the enzymes that kill the germs that can make you ill.

Recommended Daily Allowance (RDA)

Where can you find Iron?

• Egg yolk
• Red meat
• Whole grains
• Oysters
• Fish
• Leafy vegetables

Iron functions

• Contributes to normal formation of red blood cells and haemoglobin
• Contributes to normal oxygen transport in the body
• Contributes to normal energy-yielding metabolism
• Contributes to normal function of the immune system
• Contributes to normal cognitive function
• Contributes to normal cell division
• Iron can contribute to the reduction of tiredness and fatigue

Magnesium is the fourth-most abundant mineral in the body. About 50% of magnesium is associated with bones, and the other half is divided among cells that make up your tissues and organs.

Magnesium is needed for more than 300 reactions that take place on a constant basis. Magnesium is involved in making proteins and is crucial for energy production.

A mere 1% of the magnesium in your body circulates in the bloodstream, but that small fraction doesn’t accurately convey magnesium’s importance there, as the body makes maintaining blood magnesium levels a high priority.

By assisting in the movement of calcium and potassium across cell membranes, magnesium plays a mighty role in promoting normal nerve cell communication, muscle contraction, and a normal heart rhythm.

Magnesium also helps to maintain the strength of cell membranes and bones. Diets that provide recommended levels of magnesium are considered beneficial for bone health.

Recommended Daily Allowance (RDA)

Where can you find Magnesium?

• Whole grains
• Nuts
• Seeds
• Legumes
• Green leafy vegetables

Magnesium functions

• Contributes to electrolyte balance
• Contributes to the maintenance of normal bone/teeth
• Contributes to normal energy-yielding metabolism
• Contributes to normal muscle function including the heart muscle
• Contributes to normal nerve function
• Contributes to normal protein synthesis
• Contributes to normal cell division
• Magnesium can contribute to a reduction of tiredness and fatigue
• Magnesium contributes to normal psychological functions

Molybdenum is an essential trace mineral considered important for normal cell function and growth. It is abundant in legumes such as beans, lentils, and peas, as well as grains. Animal-based foods as well as fruits and vegetables tend to be low in molybdenum.

Molybdenum assists a small number of enzymes, proteins that help chemical reactions to take place in the body. The most important of these enzymes for health is sulfite oxidase, which is involved in the metabolism of amino acids (the building blocks of protein) that contain sulfur. That’s why molybdenum is considered important for normal cell function and growth.

Recommended Daily Allowance (RDA)

Where can you find Molybdenum?

• Legumes
• Grains and cereals

Molybdenum functions

• Molybdenum contributes to normal sulphur amino acid metabolism.

Life would be impossible without potassium. It supports muscle health, brain health and is part of every cell in the body.

Potassium works with sodium to help allow normal muscle contraction (including contraction of the heart), communication between nerve cells and normal fluid balance. It also helps maintain normal blood pressure.

Recommended Daily Allowance (RDA)

Where can you find Potassium?

• Green leafy vegetables
• Whole grains
• Nuts and seeds
• Beef, chicken and turkey
• Potatoes
• Fruit, such as bananas

Potassium functions

• Potassium contributes to normal muscular and neurological function
• Potassium helps maintain normal blood pressure

Nearly 100 different enzymes—proteins that initiate chemical reactions in the body—depend on zinc, including those involved in skin repair and making DNA, the cells’ blueprint for replication. Zinc contributes to normal fertility and reproduction. It also plays a role in maintaining normal DNA synthesis and a role in cell division.

Zinc also provides structure, helping to support proteins, such as those found in muscle tissue, and cell membranes.

Zinc is protective, too. It lends structural support to an antioxidant enzyme that protects against cellular damage. Zinc is also necessary to make and activate T-lymphocytes, which are cells of the immune system.

Recommended Daily Allowance (RDA)

Where can you find Zinc?

• Shellfish
• Liver and kidney
• Whole grains
• Green leafy vegetables
• Nuts

Zinc functions

• Contributes to a normal function of the immune system
• Contributes to normal DNA synthesis and cell division
• Contributes to the protection of cell constituents from oxidative damage
• Contributes to the maintenance of normal bone
• Contributes to normal cognitive function
• Contributes to normal fertility and reproduction
• Contributes to normal metabolism of fatty acids
• Contributes to normal acid-base metabolism
• Contributes to normal metabolism of vitamin A
• Contributes to maintenance of normal vision
• Zinc contributes to the maintenance of normal skin
• Zinc contributes to normal protein synthesis
• Zinc contributes to the maintenance of normal serum testosterone concentrations
• Zinc contributes to normal carbohydrate metabolism
• Zinc contributes to the maintenance of normal hair
• Zinc contributes to the maintenance of normal nails
• Zinc contributes to normal macronutrient metabolism