| Nutrient | Role in Body | Daily Needs (Age/Sex) | Deficiency Impact | Excess Impact | Food Sources (Qty) | Supplements | Allergy Notes |
|---|---|---|---|---|---|---|---|
| Calcium | Bones, teeth, muscles | Kids (1-3): 700 mg Teens (9-18): 1,300 mg Adults (19-50): 1,000 mg Women 51+: 1,200 mg Pregnant: 1,000-1,300 mg | Osteoporosis, cramps | Kidney stones | 1 cup milk (300 mg), 2 cups kale (200 mg) | Calcium citrate (500 mg) | Dairy |
| Iron | Oxygen transport | Kids (1-3): 7 mg Teens: Boys 11 mg, Girls 15 mg Men: 8 mg Women: 18 mg (19-50), 8 mg (51+) Pregnant: 27 mg | Anemia, fatigue | Liver damage | 1 cup lentils (6 mg), 3 oz beef (3 mg) | Ferrous sulfate (18 mg) | Histamine (meats) |
| Magnesium | Muscles, energy | Kids (1-3): 80 mg Teens: Boys 410 mg, Girls 360 mg Men: 400-420 mg Women: 310-320 mg Pregnant: 350-400 mg | Cramps, heart issues | Kidney failure | 1 oz almonds (80 mg), 1 cup spinach (80 mg) | Magnesium citrate (200 mg) | Nuts |
| Potassium | Heart, fluid balance | Kids (1-3): 2,000 mg Men: 3,400 mg Women: 2,600 mg Pregnant: 2,900 mg | Weakness, heart issues | Heart issues | 1 banana (400 mg), 1 potato (900 mg) | Potassium citrate (99 mg) | Histamine (bananas) |
| Vitamin D | Bones, immunity | Kids (1-18): 600 IU Adults (19-70): 600 IU 70+: 800 IU Pregnant: 600 IU | Rickets, osteoporosis | Kidney damage | 3 oz salmon (570 IU), 1 cup milk (120 IU) | Vitamin D3 (1,000 IU) | Dairy, fish |
| Vitamin C | Immunity, skin | Kids (1-3): 15 mg Men: 90 mg Women: 75 mg Pregnant: 85 mg | Scurvy, fatigue | Diarrhea | 1 orange (70 mg), 1 cup bell pepper (120 mg) | Ascorbic acid (500 mg) | Citrus |
| Zinc | Immunity, healing | Kids (1-3): 3 mg Teens: Boys 11 mg, Girls 9 mg Men: 11 mg Women: 8 mg Pregnant: 11-13 mg | Weak immunity | Anemia | 3 oz beef (7 mg), 1 cup pumpkin seeds (7 mg) | Zinc gluconate (15 mg) | Shellfish, nuts |