Vitamins and Minerals
These are important for a wide range of bodily functions and if you have a varied diet from all the major food groups you are unlikely to suffer from any deficiency as only minute amounts are needed. However many popular fad diets are nutritionally unbalanced and you may need to take supplements to get the recommended daily allowance.

Vitamin A
Recommended Daily Allowance : 0.7mg
Optimal Daily Amount : 1-1.5mg
Upper Recommended Limit : 1.5mg
Sources : Liver, cheese, eggs, oily fish and milk
Why we need it : Important for vision, skin, growth immune system and reproductive ability. It can help prevent cancer.
Deficiency signs : Mouth ulcers, poor night vision, acne, frequent colds, flaky skin and dandruff
Risk of high doses : Can increase the risk of bone fracture and damage unborn babies, but you need to take more than 5g per day

Vitamin B1 (Thiamine)
Recommended Daily Allowance : 1.4mg
Optimal Daily Amount : 10-50mg
Upper Recommended Limit : 100mg
Sources : Pork, vegetables, milk, cheese, peas and dried fruit.
Why we need it : Essential for energy production, brain function and digestion.
Deficiency signs : Tender muscles, irritability, poor concentration, poor memory and tingling hands.
Risk of high doses : None

Vitamin B2
Recommended Daily Allowance : 1.3mg
Optimal Daily Amount : 2-25mg
Upper Recommended Limit : 40mg
Sources : Cereals, Mushrooms
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Vitamin B3
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Vitamin B5
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Vitamin B6
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Vitamin B12
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Beta-Carotene
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Biotin
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Vitamin C
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Calcium
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Chromium
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Vitamin D
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Vitamin E
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Folic Acid
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Iron
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Vitamin K
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Magnesium
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Selenium
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Salt (Sodium Chloride)
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