Food Sources Flashcards by Olga Arnold

The following are sources of which vitamin?

Beef/goose/veal/turkey LIVER 
Chicken/lamb LIVER
Sweet Potato
Canned Pumpkin
Squash
Carrots
Cantaloupe
Cooked spinach
Cooked Kalet 
Cod Liver Oil

Vitamin A top food sources are mostly animal origin….beta carotenes are plant.

How well did you know this?

Not at all

Perfectly

RDA for men of Vit A is ________ and for women is_______.

3000 IU (900 mcg RaE) and 2310 IU (700mcg RAE)

primer
625 ug for men
500 ug for women

How well did you know this?

Not at all

Perfectly

Vit A and carotenoids are absorbed in which part of the intestinal tract? (2 answers)

Duodenum
Jejunum
Ileum
Colon

Duodenum and jejunum

How well did you know this?

Not at all

Perfectly

Agonist for vitamin A

Fat and Vitamin E

How well did you know this?

Not at all

Perfectly

These are signs of which deficiency?

night blindness
Poor dark adaptation
Xerophthalma
Bitot's spots 
Hyperkeratosis

vit A

How well did you know this?

Not at all

Perfectly

TUL for Vit A

3000 mcg or 10,000 IU

How well did you know this?

Not at all

Perfectly

Toxicity of which vitamin has the following s/s?

Nausea, vomiting
double/blurred vision
increased intracranial pressure
headache
dizziness
skin desquamation
Muscle incoordination

Vitamin A

How well did you know this?

Not at all

Perfectly

How does vitamin A need change with regard to pregnancy and lactation?

Decreases
Increases
Stays the same
Increases for lactation, but not for pregnancy

Increases for both, but more so for lactation. Pregnancy 750-770 mcg while Lactation is 1200-1300mcg

How well did you know this?

Not at all

Perfectly

Vit ___ is involved in what process or functions? (6)

growth, reproduction
cell differentiation
vision
immune function
bone health
antioxidants

Vit A

How well did you know this?

Not at all

Perfectly

These are sources of which vitamin?

Cod Liver Oil
Salmon
Mackerel
Herring
Sardines
tuna
Beef liver
Fortified dairy and juices
Eggs 
Shitake mushrooms

Vit D

How well did you know this?

Not at all

Perfectly

Vit D is absorbed in which part of small intestine? (2)

Duodenum
Jejunum
Ileum
Colon

Duodenum and Ileum….MAJORITY is absorbed in ileum though

How well did you know this?

Not at all

Perfectly

Vit D RDA for adults is _____ up to age 70. From 71 up, it is_______.

600 IU

800 IU for 71 and above

How well did you know this?

Not at all

Perfectly

Does Vitamin D have higher requirements during pregnancy and lactation?

How well did you know this?

Not at all

Perfectly

1 IU of vitamin D = ______ mcg Vit D

0.025mcg

How well did you know this?

Not at all

Perfectly

TUL for Vit D from 9 yrs and up?

4000IU (100mcg)

How well did you know this?

Not at all

Perfectly

Vit D is excreted in the

urine
Sweat
Feces

Feces

How well did you know this?

Not at all

Perfectly

Vitamin A is excreted

Urine
Feces
Urine and Feces
Sweat and Urine

Urine and Feces

How well did you know this?

Not at all

Perfectly

Sources of vitamin ______ include?

Wheat germ
Sunflower oil
Safflower oil
Canola oil
Almonds
Peanuts
Hazelnuts
Cooked spinach
Broccoli
Fortified cereals
Fatty animal products contain it, but are inferior source

Vitamin E

How well did you know this?

Not at all

Perfectly

Vit E is primarily absorbed in the

Duodenum
Jejunum
Ileum

Jejunum

How well did you know this?

Not at all

Perfectly

Vit E is excreted in the

Urine
Feces
Urine and Feces
Sweat

Urine and Feces

How well did you know this?

Not at all

Perfectly

Deficiency of Vit E is rare. Signs of deficiency:

myopathy, weakness, hemolytic anemia, degenerative neuro problems

How well did you know this?

Not at all

Perfectly

RDA for Vit E is ____ for adults.

15mg

How well did you know this?

Not at all

Perfectly

Does the RDA for Vit E change for pregnancy or lactation? If so, how?

Not for pregnancy, but it increases to 19mg for lactation

How well did you know this?

Not at all

Perfectly

1mg of alpha tocopherol = ____ IU from natural sources and _____ IU from synthetic.

49 IU natural

2. 22 IU synthetic

How well did you know this?

Not at all

Perfectly

TUL for Vit E is

1000mg

Signs of toxicity for which vitamin? GI disturbances, increased risk for bleeding, muscle weakness, fatigue, double vision

Vitamin E

Food sources of vitamin ______ include: ``` Kale Swiss Chard Turnips Broccoli Watercress greens Collards Spinach ```

Sources for K2

Synthesized by intestinal bacteria Liver Fermented cheese

K1 is absorbed in Duodenum Jejunum Ileum

Jejunum

K2 is absorbed in Duodenum Jejunum Ileum Colon

Ileum and colon

What interferes with Vit K absorption?

Vitamins A and E

K1 and K2 are excreted

Primarily in feces, but some in urine

Adults RDA vit k

120mcg for men | 90mcg for women

How does pregnancy/lactation affect Vit K needs?

Neither does...no change needed

TUL for Vit K

None, unless it's the synthetic option which can cause hemolytic anemia and liver damage

Signs of Vit K deficiency?

Bleeding

Which B vitamins are involved in energy releasing? ``` B1 B2 B3 B5 B6 B7 Folate B12 ```

B1, B2, B3, B5, B6, B7

Which B vitamins are involved in hematopoiesis? (4) ``` B1 B2 B3 B5 B6 B7 Folate B12 ```

Folate, B12, B6, B5 the formation and development of blood cells. In the embryo and fetus it takes place in a variety of sites including the liver, spleen, thymus, lymph nodes, and bone marrow; from birth throughout the rest of life it is mainly in the bone marrow with a small amount occurring in lymph nodes.

Sources of ``` Kiwi Red Pepper Strawberries Papaya Oranges Orange Juice Cantaloupe Cauliflower Broccoli Brussel Sprouts ```

Vitamin C

Vitamin C absorbs Stomach Throughout small intestine Only in duodenum Colon

Throughout the small intestine

Vitamin C is excreted in the

urine

Vitamin C deficiency is the 4 H's involved with scurvy. What are they?

Hemorrhagic signs Hyperkeratosis of hair follicles Hypochondriasis (psychological manifestations) Hematologic abnormalities (associated with impaired collagen synth and iron absorption)

TUL of Vit C is

2 grams | 2000 mg

Toxicity of Vit C has 1 major impact...which is?

Abd pain and/or osmotic diarrhea osmotic diarrhea occurs when too many solutes — the components of the food you eat — stay in your intestine and water can't be absorbed properly. This excess water causes your bowel movements to be loose or more liquid than solid

Sources of which B-vitamin? ``` Pork Black beans Beef and beef liver Trout Whole grains Salmon ```

Thiamin

Thiamin is primarily absorbed in the (2) Duodenum Jejunum Ileum Colon

Jejunum and Ileum

Thiamin is excreted in the

urine

RDA for Thiamin is ______ for men and _______ for women. Pregnancy and lactation? 1. 5 mg 1. 1 1. 2 1. 3

1.2mg and 1.1mg preg/lac: 1.4 according to primer 1. 0 men 0. 9 women 1. 2 preg and lac

Does thiamin need increase during pregnancy and lactation?

Yes , Increases to 1.4mg daily for both (some say 1.5 for lactation)

TUL for Thiamin

None

Sources for which B-Vitamin? ``` Liver Milk and Milk products Eggs Almonds Meat Legumes Spinach ```

Riboflavin is absorbed in the _____ small intestine and excreted primarily in the _____

Proximal | Urine

Riboflavin RDA for men and women is 1. 5 mg 1. 1 1. 2 1. 3

1.3 mg for men and 1.1 mg for women

Does Riboflavin need during pregnancy and lactation?

YES....Increases to 1.4mg and 1.6mg

Signs of Deficiency of which vitamin? cheilosis, glossitis, hyperemia,edema of oral mucous membranes, stomatitis, photophobia, severe deficiency may diminish synthesis of coenzyme form of Vit B6 and synthesis of niacin from tryptophan, DNA damage

TUL for B2?

None

Sources for which B-vitamin? ``` Beef liver Veal Turkey Chicken Tuna Salmon Pork Enriched foods/cereals Spaghetti Lentils ```

Niacin is absorbed where?

Stomach and small intestine

Niacin is excreted in the

urine

RDAs for men and women of niacin? 10mg 12mg 14mg 16mg

``` men = 16mg women = 14mg ```

Does Niacin males, females, preg, lactation 16mg 14mg 17mg 18mg

YES pregnancy = 18mg Lactation = 17mg adult males is 16 milligrams (mg) a day and for adult women who aren't pregnant, 14 mg a day

TUL for Niacin

35mg

Toxicity signs for which B vitamin? over 1 gram a day, can see flushing, GI issues, liver injury, hyperuricemia, and hyperglycemia

Sources for which B-vitamin? ``` Beef liver Meats Egg yolk Fish Sunflower Seed Yogurt Mushrooms Broccoli Avocados ```

Primary site of absorption for B5

Jejunum

B5 is excreted predominantly in

Urine

Adequate Intake amount for B5, adults 3mg 3mcg 5mg 5mcg

``` men = 5mg women = 5mg ```

``` Does AI for B5 increase during pregnancy and lactation? 6mg 6mcg 7mg 7mcg ```

YES Preg = 6mg Lactation = 7mg

Sx of B5 deficiency?

RARE, but "burning feet syndrome", tingling hands/feet, vomiting, fatigue, irritability

TUL for B5 and toxicity symptoms?

None, but with HIGH doses, potential for GI distress

Sources for which b-vitamin? ``` Liver Egg Salmon Avocado Pork Yeast Sunflower Seeds Sweet potato ```

Biotin

Biotin site of absorption is ``` Duodenum Jejunum proximal small intestine the proximal and midtransverse colon Ileum Colon midtransverse colon ```

proximal small intestine The most proximal portion of the small intestine is the duodenum

Biotin produced by gut bacteria is absorbed in ``` Duodenum Jejunum proximal small intestine the proximal and midtransverse colon Ileum Colon midtransverse colon ```

the proximal and midtransverse colon

Dietary biotin is excreted primarily in the

urine

AI for Biotin is 30 mg 30 mcg 35 mg 35 mcg

30 mcg for adults

Does Biotin AI during pregnancy and lactation increase?

No change for pregnancy (30mcg), but increase to 35 mcg for lactation

Sx of deficiency of which B-vitamin? anorexia, nausea, depression, loss of muscle control, skin irritations

biotin

TUL of Biotin

none

Sources of what vitamin ``` Liver pinto beans black beans lentils spinach brussel sprouts broccoli asparagus turnip and collard greens ```

Folate

Folate is primarily absorbed in the _______ and excreted in the __________.

duodenum, urine and feces

Which mineral is needed for folate to be digested/absorbed due to its effect on brush border carboxypeptidase (cleaves the polyglutamate form into monoglutamate)? Mg Zinc Calcium Mn

Zinc

Folate requirements are

400mcg daily for adults

Pregnancy/lactation folate needs are

``` Pregnancy = 600mcg Lactation = 500mcg ```

TUL for folate is

1000 mcg (1 mg) from supplements or enriched foods

Toxicity sx for folate

Because it can mask B12 deficiency at high doses, neuro sx are signs of this. Also, insomnia, malaise, irritability, GI distress

Sources of which B-vitamin? ``` Clams Beef liver Oysters Mussels Mackerel Crab Beef Salmon ```

B12

B12 is absorbed in the ``` Duodenum Jejunum proximal small intestine the proximal and midtransverse colon Ileum Colon midtransverse colon ```

ileum

B12 is excreted primarily in the

bile/feces

RDA for b12 is

2. 4 mcg | 2. 0ug according to primer

Pregnancy and lactation RDA for B12...is there any increase in need? 2. 2 mcg 2. 6 2. 8 2. 7

YES Pregnancy = 2.6 mcg Lactation = 2.89 mcg

TUL for B12

none

sources of which b-vitamin? ``` Chickpeas Beef Liver yellowfin tuna wild salmon russet potato light meat turkey avocado light meat chicken spinach ```

B6 absorption site ``` Duodenum Jejunum proximal small intestine the proximal and midtransverse colon Ileum Colon midtransverse colon ```

jejunum

Excretion of B6 occurs

urine

RDA for B6 Men 19-50 y/o= Men 51 + = Women 19-50 y/o = Women 51+ = 1. 3 mg 1. 9mg 1. 5mg 1. 7mg

Men 19-50 y/o= 1.3 mg Men 51 + = 1.7mg Women 19-50 y/o = 1.3mg Women 51+ = 1.5mg

B6 for pregnancy and lactation ... Does the need increase? preg 1. 6 mg 2. 0 1. 3 1. 9 lactation 1. 6 mg 2. 0 1. 3 1. 9

YES preg = 1.9mg lactation = 2.0mg

TUL of b6 1000mg/day 100mg/day 1000mcg/day 100mcg/day

100mg/day

Signs of which b-vitamin toxicity? unsteady gait, tingling in the extremities, impaired tendon reflexes, peripheral neuropathy

Sources of which mineral? ``` Milk Yogurt Cheddar cheese Salmon Sardines Clams Oysters White beans Bok Choi Figs ```

Calcium

Absorption of calcium occurs in the (2) ``` Duodenum Jejunum proximal jejunum Ileum Colon ```

duodenum and proximal jejunum

Calcium is excreted in which ways?

Urine, Feces, sweating

RDA calcium adults 19-70 adults 71+

Men 19-70 = 1000mg Men 71+ = 1200mg Women 19-50 = 1000mg Women 51+ = 1200 mg

Does Calcium RDA for pregnancy and lactation increase?

NO (3rd trimester sees a 300mg need increase, but not necessary from supplementation) pregnancy and lactation = 1000mg

TUL for Calcium 19-50 y/o = 51 + =

19-50 y/o = 2500mg/d | 51 + = 2000mg/d

Sources of which mineral? ``` Chinook salmon Yogurt Skim milk Halibut Turkey Chicken Beef Lentils Almonds ```

Phosphorous (protein rich foods are best options)

Phosphorous is primarily absorbed in the (2) ``` Duodenum Jejunum proximal jejunum Ileum Colon ```

duodenum and jejunum

Excretion of phosphorous

primarily urine, some in feces

RDA phosphorous, teens, adults 1250mg/day 1250mcg/day 700mg/day 700mcg/day

Teens need 1250mg/day (also pregnant teens) Adults need 700mg/day No adjustments for pregnancy/lactation

Sx of _____ deficiency can be fatal, but can cause loss of appetite, anemia, muscle weakness, poor bone development -neuromuscular, skeletal, hematologic and cardiac manifestations, rickets, osteomalacia

Sx of Phosphorous deficiency (although very rare)

TUL for phosphorous 19-70 y/o = 71 + = 4 grams 3 2 5

19-70 y/o = 4 grams 71 + = 3 grams Pregnant women = 3.5 g Lactating = 4 g

_____ toxicity results in the mineralization of soft tissues, especially kidneys

Phosphorous

Which mineral is found in these Sources? ``` Brazil nuts Oat bran cereal Brown rice Cashews Mackerel Spinach Almonds Swiss Chard ```

Magnesium

Mg is absorbed mainly in the (2) ``` Duodenum Jejunum proximal jejunum Ileum Colon ```

jejunum and ileum

Mg is secreted

urine

Mg RDA Male 19-30 = Women 19-30 = Male 31+ = Women 31 + = ``` 420mcg 400mcg 310mcg 320mcg 420mg 400mg 310mg 320mg ```

Male 19-30 = 400mg Women 19-30 = 310mg Male 31+ = 420mg Women 31 + = 320mg Primer men 330-350 women 255-265

Pregnancy and lactation Mg RDA 19-30 31+ 360 mg 350 mg 320 mg 310 mg

Pregnancy INCREASES 19-30 y/o = 350mg 31+ = 360mg Lactation = same as non-pregnant...19-30 = 310mg and 31+ = 320mg

These are signs of which deficiency (mineral)? severe deficiency causes abnormal nerve and muscle function, especially in cardiac tissue -neuromuscular-hyperexcitability, muscle weakness, tetany can cause hypokalemia -associated with hypertension, cardiovascular disease and diabetes mellitus

Magnesium

TUL for Mg 200mg 250 300 350

from non-food sources is 350mg

Sx of which mineral toxicity? nausea, flushing, double vision, slurred speech, muscle weakness...if given IV, paralysis and heart failure

Magnesium

Sources of which mineral? ``` Dried apricots baked potato w/skin Beet greens prunes raisins Lima beans Acorn squash Banana Avocado ```

Potassium

Potassium excreted by

kidneys in urine

AIs for Potassium male/female preg lactation 3500mg 4500mcg 4700mg 5100mg

Males and Females (including pregnancy) = 4700mg/day | Lactation = 5100mg/day

TUL for Potassium

None....BUT potassium supplements should be used only under medical supervision...too high dose can cause weakness or cardiac arrest

Sources of which mineral? ``` Pacific Oysters Beef liver Clams Mussels Chicken liver Tofu Spinach Prune juice ```

Iron

Sites of iron absorption

Heme iron and non-heme primarily absorb in the duodenum

EXcretion of iron

primarily via GI tract, some through kidneys

Sx of Iron deficiency

anemia, fatigue, impaired work performance, decreased resistance to infection

``` RDAs for Iron Adult male = 5mg 7mg 8mg 9mg ``` Females 14-18 = 9mg 15mg 18mg 27mg ``` Females 19-50 = 9mg 15mg 18mg 27mg ``` ``` Pregnancy = 9mg 15mg 18mg 27mg ``` ``` Lactation= 9mg 15mg 18mg 27mg ```

``` Adult male = 8mg Females 14-18 = 15mg Females 19-50 = 18mg Pregnancy = 27mg Lactation=9mg (unless 18 or under, than 10mg) ```

TUL for iron ``` 40mg 35mg 18mg 27mg 45mg ```

45mg

Acute iron toxicity sx

GI and other tissue damage

Chronic iron toxicity is usually associated with which genetic disease?

hemochromatosis

Sources of which mineral? ``` Oysters Beef chuck roast ground beef Crab Beef liver Fortified oat cereal Veal Dry roasted soybeans Pine nuts Cashews ```

Zinc

Absorption of Zinc occurs primarily in duodenum and upper jejunum upper jejunum and ileum duodenum and ileum

the duodenum and upper jejunum

Excretion of zinc mainly through

feces

RDA of Zn Adult men = Adult women = Pregnancy = LActation =

``` Adult men = 11mg Adult women = 8mg INCREASED NEED for: Pregnancy = 11mg LActation = 12mg ```

TUL for Zn ``` 40mg 35mg 18mg 27mg 45mg ```

40mg

Sx of deficiency of which mineral? ``` poor wound healing subnormal growth anorexia abnormal taste/smell impaired reproductive system development ```

Zinc

Sx of which mineral toxicity? ``` metallic taste headache nausea vomiting epigastric pain bloody diarrhea ```

zinc

Sources of which mineral? ``` Beef liver oysters (Eastern) Lobster Crab (king) Crab (blue) Cashews Sunflower seeds Hazelnuts Lentils whole grains Nuts ```

Copper

Copper absorption site ``` Duodenum Jejunum proximal jejunum Ileum stomach Colon ```

Primarily duodenum

Copper excretion occurs almost entirely via

feces

Signs of deficiency of which mineral? anemia neutropenia bone and blood vessel abnormalities impaired immune function

Copper

RDA for Copper 90mg 90mcg 900mg 900mcg

Adult men and women = 900 mcg/day INCREASED NEED for: Pregnancy = 1000 mcg/day Lactation = 1300 mcg/d

``` TUL for Copper 10mg/day 10mcg 100mg 100mcg ```

10mg/day (10,000 mcg)

Signs of____ toxicity Acute ingestion = GI discomfort, diarrhea, weakness, lethargy, anorexia. Chronic = liver damage/jaundice, hematuria, kidney damage

Copper

Sources of which mineral? ``` brazil nuts yellowfin tuna pacific oysters clam halibut shrimp salmon long grain brown rice sunflower seeds ```

Selenium

Selenium is absorbed

throughout small intestine, all sections

Selenium is excreted via:

half urine, half feces

RDA for Selenium adults 50 mcg/d 55 mcg/d 50 mg/d 55 mg/d

Men and women = 55 mcg/d INCREASED NEED for: ``` Pregnancy = 60 Lactation = 70 ```

Sx of which mineral deficiency? myalgia cardiomyopathy abnormal sulfur metabolism poor growth

Selenium

Toxicity sx for which mineral: ``` nausea/vomiting fatigue diarrhea hair/nail brittleness paresthesia inhibition of protein synthesis ```

Selenium

Sources of which mineral? ``` Broccoli Brewer's yeast Beef liver Raw mushrooms Grape juice english muffin potato ```

Chromium

Chromium is absorbed primarily in the

jejunum

Almost entirely, chromium is excreted in the

urine

AI for Chromium : ``` 45 mcg 40 mcg 35 mcg 30 mcg 25 mcg 20mcg ``` Men 19-50 = Women 19-50 = Men 51+ = Women 51+ = Pregnancy = Lactation =

Men 19-50 = 35 mcg Women 19-50 = 25 mcg Men 51+ =30 mcg Women 51+ = 20mcg ``` Pregnancy = 30 mcg Lactation = 45 mcg ```

SX of chromium deficiency:

glucose intolerance | glucose and lipid metabolism abnormalities

TUL for Chromium?

None....no adverse effects up to 1000mcg

Sources of which mineral? ``` seaweed Cod Cow's milk potato with peel turkey breast shrimp fish sticks ```

iodine

Iodide usually absorbed in the ``` Duodenum Jejunum proximal jejunum Ileum stomach Colon ```

Stomach (iodine is converted to iodide)

Iodide excretion mainly through the

urine

RDA for iodine 15mg 15mcg 150mcg 150mg

men and women = 150mcg INCREASED NEED for: Pregnancy = 220 Lactation = 290

Sx of iodine deficiency

enlarged thyroid (goiter)

TUL of iodine 1. 0mg 1. 3 1. 1 1. 7

1.1mg

Sx of _______ toxicity nausea/vomiting diarrhea fever thyroid dysfunction/inflammation

Iodine

Sources of which mineral? ``` blue mussels hazelnuts brown rice pecans oysters clams chickpeas spinach pineapple ```

Manganese

Manganese absorption occurs

throughout the small intestine

Manganese is almost entirely excreted through the

bile and feces

AIs for Manganese Men 2.3 mg 23 mcg 230 mcg Women 1.8 mg 18 mcg 180 mcg Is there an increased need for pregnancy? If so, what is it?

``` Men = 2.3 mg Women = 1.8 mg ``` INCREASED NEED for: Pregnancy = 2.0 mg Lactation = 2.6mg

Sx of _____ min deficiency impaired growth and skeletal abnormalities CNS dysfunction

Manganese

TUL of Mn 10mg 15 11 8

11mg

Sx of Toxicity of which mineral? Liver damage/failure Neurological abnormalities Chronic = insomnia, headache, forgetfulness, anxiety, compulsive bx, reduced speed response, rapid hand movements, gait disturbance

Manganese

Sources of which mineral? ``` black eyed peas beef liver lima beans yogurt milk potato with skin banana white rice ``` Mn Mo Mg K

Molybdenum

Absorption of Mo occurs mostly

in proximal small intestine

Mo is excreted by

kidneys

``` RDAs for Mo 4500 mcg 450mg 45mg 45 mcg ```

adults = 45 mcg INCREASED NEED for: Pregnancy and lactation = 50

Sx of _____ mineral deficiency hypermethionemia, increased urinary xanthine and sulfite excretion, and decreased urinary sulfate

Molybdenum

TUL for Mo

2000mcg

Sx of Mo toxicity

gout

Does Vitamin C requirement increase during pregnancy?

Yes to 85mg during preg, and 120 mg during lactation

Which vitamins/minerals do NOT require an increase during pregnancy? (8)

``` Vit D Vit E Vit K Biotin Potassium Calcium Flouride Phosphorous ```

Which vitamins and minerals do NOT require an increase during Lactation? (5)

``` Vit D Vit K Calcium Phosphorous Magnesium ```

Seafood, meat, grains, grain products are sources of? Arsenic Boron Vanadium Nickel

Arsenic

Fruits, vegetables, legumes, nuts are sources of Arsenic Boron Vanadium Nickel

Boron

Nuts, legumes, grains, cocoa products are sources of? Vanadium Silicon Nickel

Nickel

Beer, refined grains, root vegetables are sources of Vanadium Silicon Arsenic

Silicon

Which ultratrace mineral is useful for bone development, cell membrane stability, immune function, brain function? Fluoride Boron Arsenic Vanadium

Boron

vitamin with TUL (8)

``` Niacin (B3) = 35mg Pyridoxine (B6) = 100mg Folate = 1000 mcg (1mg) Choline = 3500mg vitamin C = 2000 mg vitamin A = 3000 mcg Vitamin D = 4000IU, 100mcg Vitamin E = 1000mg ```

No change in pregnancy (7)

``` Vit D Vit E Vit K Biotin Potassium (K) Ca Phos (P) ```

Adult soluble fiber intake? | Don't go higher than?

25-35g | 50g