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Vitamins and Minerals
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Vitamin and mineral supplements are not a replacement for good
eating habits. Most people can get all the nutrients their body needs by
choosing a variety of foods, in the proportions shown, from the main four
food groups in the eatwell plate.
It is important you speak to your doctor, pharmacist or dietitian before
taking supplements or herbal remedies. This is to ensure they will not
interact with your medications and therefore impact on your treatment.
Roles, recommended levels and sources of vitamins and
minerals
Name
Role
Reference nutrient
intake (RNI) for
adults
Male
0.7mg
Vitamin A Vitamin A is
(Retinol)
a fat soluble
vitamin used for
vision, growth,
development,
strengthening
our immunity to
infections.
Vitamin D Calcium
absorption
and regulates
phosphate in
the body.
Vitamin E
Food sources
Female
0.6mg If you
are pregnant
avoid eating
liver as it
has large
quantities of
vitamin A.
Liver, oily fish
(mackerel, sardines,
salmon), dairy
products, carrots, red
pepper, dried fruit.
Produced as a result of
exposure to sunlight
and found in foods.
If you are pregnant,
elderly or have dark skin
tones, or have your skin
covered it is advisable
to take a taking 10
micrograms (0.01mg) of
vitamin D.
Liver, dairy products,
Salmon, Sardines
(tinned), egg yolk,
oysters. It can also
be found in fortified
foods such as
margarine, breakfast
cereals and powdered
milk.
Vitamin E is an 4mg a
antioxidant and day.
helps protect
cell membranes.
3mg a day.
Olive oil, sunflower
oil, safflower oil,
palm oil, corn oil,
soya oil, butter,
Polyunsaturated
margarine, peanuts,
almonds, Brazil nuts
and wheatgerm
(found in cereals and
cereal products).
Name
Role
Reference nutrient
intake (RNI) for
adults
Food sources
Vitamin K Blood
coagulation
(clotting). It is
a coenzyme
in metabolic
pathways.
Not quantified as some
is produced by bacteria
in the gut.
Green leafy
vegetables such as
broccoli and spinach,
also in vegetable oils
and cereals. Small
amounts can also be
found in meat (such
as pork), and dairy
foods such as cheese.
Vitamin C Helps, absorb
(ascorbic iron from food,
acid)
protect cells
and keeps them
healthy.
Adults need 40mg
a day. Taking large
amounts of vitamin
C can cause stomach
pain, diarrhoea and
flatulence.
Brightly coloured fruit
and vegetables such
as peppers, broccoli,
Brussels sprouts,
sweet potatoes,
oranges and kiwi fruit.
1mg a
Vitamin
Helps with the
day for
B1
metabolism
men.
(thiamine) of food;
works with
other B-group
vitamins to help
break down and
release energy
from the food
we eat. Helps
keep nerves and
muscle tissue
healthy.
0.8mg a day Pork, vegetables, milk,
for women. cheese, peas, fresh
and dried fruit, eggs,
wholegrain breads
and some fortified
breakfast cereals.
Name
Role
Reference nutrient
intake (RNI) for adults
Food sources
Vitamin B
(Riboflavin)
Used by your
1.3mg/day 1.1mg/day
metabolism.
Helps produce
steroids and red
blood cells, may
help absorb iron
from the food
we eat. Helps
keep skin, eyes,
nervous system
and mucous
membrane
healthy.
Milk, eggs,
fortified breakfast
cereals, rice and
mushrooms. Other
sources include
green vegetables,
liver, some
lean meat, fish,
chocolate, yeast
extract (Marmite).
UV light can destroy
riboflavin, so ideally
these foods should
be kept out of
direct sunlight.
Vitamin B3
(niacin)
17mg/day
Used in the
release of
energy including
keeping both
the nervous and
digestive system
healthy.
Beef, pork, chicken,
fish, wheat flour,
maize flour, eggs
and milk.
13mg/day
Vitamin B6 Allows the body 1.4mg/day 1.2mg/day
(pyridoxine) to use and store
protein and
carbohydrates
from the food
we eat. Helps
haemoglobin
form.
Pork, chicken,
turkey, cod, bread,
whole cereals
(such as oatmeal,
wheatgerm
and rice), eggs,
vegetables, soya
beans, peanuts,
milk, potatoes
and some fortified
breakfast cereals.
Name
Role
Reference nutrient
intake (RNI) for adults
Food sources
Needed for the
B12
(cobalamin) nervous system
and helps
release energy
from the food
we eat.
0.0015mg a day for
Meat, salmon,
both males and females cod, milk, cheese,
eggs, yeast extract,
and some fortified
breakfast cereals
and bread. Algae
and seaweed,
fortified soya and
milk.
Folate
0.2mg a
day
Works with
vitamin B12 to
form healthy
red blood
cells. Reduces
risk of neural
tube defects in
unborn babies.
0.2mg
a day If
you are
pregnant
take a
0.4mg (400
microgram)
folic acid
supplement
until the
12th
week of
pregnancy.
Broccoli, Brussels
sprouts, asparagus,
peas, chickpeas and
brown rice. Other
useful sources
include fortified
breakfast cereals,
some bread and
some fruit such
as oranges and
bananas.
**Fat soluble vitamins include Vitamin A, D, E and K you do not need to include
these in your diet daily.
**Water soluble vitamins include Vitamin C and all of the B vitamins they need
to be consumed daily.
Other nutrients important in a healthy well-balanced diet
include
Iron
Calcium
Selenium
Fortified breakfast cereal
Milk
Brazil nuts
Liver
Soya milk
Meat
Red meat
Dried milk powder
Dairy
Eggs
Cheese
Cereals
Pulses
Soya cheese
Eggs
Dried fruit
Yoghurt
Fish
Zinc
Dark green leafy vegetables Fromage frais
Cashew nuts
Fish with bones
Fortified breakfast cereal
Black treacle
Nuts
Shellfish
Black pudding
Tofu
Meat
Cocoa powder
Tahini (sesame paste)
Fish
Tahini (sesame paste)
Pesto sauce
Seeds
It is important to take caution when choosing vitamin and mineral
supplements, as mega doses of vitamins and minerals have been linked
with unpleasant side-effects some of which can be dangerous.
Vitamin A
Large amounts can cause liver damage and bone damage. If you are
pregnant large amounts of vitamin A can harm your unborn child.
Vitamin C
Mega doses of vitamin C can (above 1000mg per day) can lead to kidney
stones. It is also linked with diarrhoea.
Vitamin E
Doses more than 800mg a day can interfere with immune function.
Zinc
Doses more than 75mg a day have been linked with copper deficiency,
anaemia and a shortage of immune cells. New studies have found that
zinc supplementation is helpful in diarrhoea but only if there is a
deficiency.
Selenium
Doses of more than 750 micrograms a day have been associated with
immune suppression.
Vitamin B6
More than 2g a day can cause nerve damage, but doses as low as
50mg a day have been associated peripheral neuropathy (tingling
sensation in hands and feet).
Whilst herbal remedies are widely used there are some which are
known to interact with medications.
•
•
•
•
•
•
•
African potato
Garlic capsules
St. John’s Wort
Sutherlandia
Echinacea
Ginseng, or ginkgo biloba
Milk thistle
Please speak with your pharmacist or dietitian about these.
The Trust provides free monthly health talks
on a variety of medical conditions and treatments.
For more information visit www.uhb.nhs.uk or
call 0121 627 7803
HIV Clinic
Queen Elizabeth Hospital Birmingham
Mindelsohn Way, Edgbaston
Birmingham, B15 2WB
Telephone: 0121 204 1700
PI11_1156_01 UHB/PI/1156 (Edition 1) Author: Rosaleen McDermott
Date: September 2012 Review date: January 2014