A helpful guide along the
SMA Trail.

Vitamin A

Helps with cell production. Stimulates immunity and is needed for the formation of hormones. Helps with vision and bone growth, and helps maintain healthy skin and hair. Necessary for protein usage.

Recommended...Men=10,000iu/day Woman=8000-12000iu/day Children=4000-7000iu/day

exp...green and yellow fruits and vegetables. Apricots, asparagus, carrots, dandelion, fish liver

Vitamin B1- Thiamin

Important in the production of energy, converts carbohydrates to energy. Is essential for the heart, muscles and nervous system. Aids with digestion.

Recommended...Adults=1.1-1.2mg/day Children=.6-.9mg/day

exp...brown rice, egg yolks, meats, legumes, asparagus, Brussels sprouts, plums dried fruits

Vitamin B3- Niacin

Needed for proper circulation and healthy skin. Aids in the function of the nervous system.   

Vitamin B2- Riboflavin

Necessary for red cell production, antibody production, cell respiration and growth. Also helps in releasing energy from carbohydrates, fats and proteins. With Vito A, aids with digestion.

Recommended... Adults=1.1-1.5mg/day Children=.6-.9mg/day

exp...cheese, eggs, fish, meat, poultry, asparagus, avocados, Brussels sprouts, leafy green vegetables,



Is vital for protein and carbohydrate metabolism, immune health, wound healing, growth and vision. Helps with acuity of taste and smell. Necessary for concentration of Vit E and absorption of Vit A. vegetarians need 50% more zinc in diet than meat eaters.

Recommended... Men=15mcg/day Women=12mcg/day Children=10-15

exp...egg yolk, meat, pumpkin seeds, and soy


Is necessary for regulation of blood pressure and blood volume. Helps regulate the fluid balance of the body and helps maintain proper function of muscles and nerves.

Recommended... Adults=500mg/day Children=120mg/day

Contraindicated to exceed 2400-3000mg/day

exp...all foods contain sodium


Is a vital antioxidant. Primary function is to inhibit the oxidation of lipids. It protects the immune system by preventing the formation of free radicals. Is an element that works with Vit E to aid in the production of antibodies and maintain heart and liver health.

Recommended...Men=70mcg/day Women=55mcg/day

exp...meat and grains, dairy, garlic, seafood, vegetables


It is essential for proper body growth and maintenance. It is necessary for maintaining a proper balance of water in the body and cells. Plays an essential role in heart function. Blood pressure stabilizer.

Recommended... Average= 2000mg/day

exp...dairy, fish, apricots, avocado, bananas, garlic, spinach, yams


In combination with calcium, it is necessary for the formation of bones and teeth, blood clotting and nerve cells. Necessary for normal heart rhythm and kidney function.

Recommended... Adults=700mg/day Children=500-1250mg/day

exp... asparagus, dairy, eggs, seafood, garlic, sunflower and pumpkin seeds.


Functions in enzyme reactions concerning blood sugar, metabolism and thyroid function. Needed for protein and fat metabolism, nerve health and immune strength. Its needed for cartilage formation and synovial fluid formation.

Recommended... Adults=2-5mg/day children 4-10=1.3-3mg/day Children <3=.3-1.5mg/day

exp... avocados, nuts, blueberries, egg yolk, pineapple and green leafy vegetables


Is needed for bones, protein, new cells and for activating B vitamins/ it assists in the relaxation of nerves and muscles, clotting blood and in energy production. It assists in the absorption of calcium, Vito C and potassium.

Recommended... Adults=310-420mg/day Children=130-240mg/day

exp... dairy, seafood, apples, apricots, avocado, banana, green leafy vegetables and peaches


Assists with learning ability, and behavior. Aids in supporting the immune system, combats fatigue and weakness

Recommended... Women and teenage girls=15mg/day Men=10mg/day, Children=1-12mg/day

exp... eggs, meat, green leafy vegetables, avocados, beets, peaches, pears, pumpkin and prunes


Regulates the rate of energy production. Promotes proper weight and growth. Helps metabolize excess fat in the body.

Recommended... Adults= 150mcg/day Children=70-150mcg/day

exp...dairy, seafood, asparagus, garlic, sea salt, spinach, squash, greens



Calcium helps regulate the passage of nutrients through cell walls. Without calcium, muscles will not function properly, blood will nit clot and nerves wouldn't carry messages.

Recommended... Adults=1000mg/day Children=800-1300mg/day

exp... dairy, seafood, dark green leafy vegetables, asparagus,


Copper is necessary for the absorption, storage and metabolism of iron and for the formation of red blood cells, bones and healthy joints. It also assists with the supply of oxygen to the body.

Recommended... Average=1.5-3mg/day

exp... avocados, been, beets, garlic, radishes, green leafy vegetables and seafood.