Nutrient Chart


The link between nutrient deficiencies and ailments and diseases.
(Source: Total Wellness by Joseph Pizzorno, ND as found on

Possible Deficiency
Source(s) of Nutrient
Dermatitis, eye inflammation, hair loss, loss of muscle control, insomnia, muscle weakness
Liver, egg yolk, green vegetables, and whole grains
RDA = 300 micrograms
Brittle nails, cramps, delusions, depression, insomnia, irritability, osteoporosis, heart palpitations, peridontal disease, rickets, tooth decay
Milk products, leafy, green vegetables, broccoli, and tofu
RDA = 1000 milligrams
Anxiety, fatigue, glucose intolerance, adult-onset diabetes
Beef , liver, eggs, chicken, wheat germ, green peppers, apples, bananas, and spinach
RDA = 25-35 micrograms
Anemia, arterial damage, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, weakness
Shellfish, nuts, seeds (pumpkin, sunflower), liver, kidneys, and legumes
2 milligrams
Diarrhea, dry skin and hair, hair loss, immune impairment, infertility, poor wound healing, premenstrual syndrome, acne, eczema, gall stones, liver degeneration
Essential fatty acids (Omega-3 and Omega-6)
Omega-6 essential fatty acids are abundant in meats. Omega-3's can be found in oily fish (salmon, mackerel, trout) as well as walnuts, flax seeds and pumpkin seeds.
There are no (RDAs) for essential fatty acids. Each person requires different amounts
The balance of Omega-6 EFA & Omega-3 EFA should be four or five Omega 6 to each Omega-3 for a good balance.
Anemia, apathy, diarrhea, fatigue, headaches, insomnia, loss of appetite, neural tube defects in fetus, paranoia, shortness of breath, weakness
Folic acid
Legumes, liver, leafy green vegetables, beans, and nuts
RDA = 400 micrograms
Fatigue, hypothyroidism, weight gain
Iodized salt, shellfish, seaweed, and some types of fish such as sea bass, cod, and perch
RDA = 150 micrograms
Anemia, brittle nails, confusion, depression, dizziness, fatigue, headaches, mouth lesions
Beef, poultry, fish, oysters, and egg yolks                                                       RDA = 18 milligrams
Anxiety, confusion, heart attack, hyperactivity, insomnia, nervousness, muscular irritability, restlessness, weakness
Beef, poultry, fish, nuts, grains, legumes, and green vegetables
RDA = 400 milligrams
Atherosclerosis, dizziness, elevated cholesterol, glucose intolerance, hearing loss, loss of muscle control, ringing in ears
Whole grains, nuts, bran, fruits, green, leafy vegetables, and tea
RDA = 2 milligrams
Bad breath, canker sores, confusion, depression, dermatitis, diarrhea, emotional instability, fatigue, irritability, loss of appetite, memory impairment, muscle weakness, nausea, skin eruptions & inflammation
Niacin (B3)
Meat, milk, eggs, poultry, fish, and whole grains, and nuts
RDA = 20 milligrams
Abdominal pains, burning feet, depression, eczema, fatigue, hair loss, immune impairment, insomnia, irritability, low blood pressure, muscle spasms, nausea, poor coordination
Pantothenic acid (B5)
Eggs, meats, and dark green vegetables
RDA = 10 milligrams
Acne, constipation, depression, edema, fatigue, glucose intolerance, high cholesterol levels, insomnia, mental impairment, muscle weakness, nervousness, poor reflexes
Beef liver, fish, fruit (especially bananas, apricots, cantaloupe, and grapefruit), peas, beans, and potatoes
RDA = 3500 milligrams
Acne, anemia, arthritis, eye inflammation, depression, dizziness, facial oiliness, fatigue, impaired wound healing, irritability, loss of appetite, loss of hair, mouth lesions, nausea
Pyridoxine (B6)
Meat, poultry, fish, whole grains, enriched bread and cereal, legumes, and green, leafy vegetables
 RDA = 2 milligrams
Blurred vision, cataracts, depression, dermatitis, dizziness, hair loss, inflamed eyes, mouth lesions, nervousness, neurological symptoms (numbness, loss of sensation), seizures, sensitivity to light, sleepiness, weakness
Organ meats, dairy products, dark green leafy vegetables, and whole grains
RDA =1.7 milligrams 
Growth impairment, high cholesterol levels, increased incidence of cancer, inability to secrete adequate amounts of digestive enzymes, immune impairment, liver impairment, male sterility
Beef, poultry (especially organ meats), brown rice, and whole grains
RDA = 70 micrograms 
Confusion, constipation, digestive problems, irritability, loss of appetite, memory loss, nervousness, numbness of hands and feet, pain sensitivity, poor coordination, weakness
Thiamin (B1)
rice bran, wheat germ, cereals, beans, pork, beef, and peas
RDA = 1.5 milligrams
Acne, dry hair, fatigue, growth impairment, insomnia, hyperkeratosis (thickening and roughness of skin), immune impairment, night blindness, weight loss
Vitamin A
Carrots, broccoli, squash, spinach, kale, and sweet potatoes, butter, cheese, eggs, and liver
RDA = 5000 IU
Anemia, constipation, depression, dizziness, fatigue, intestinal disturbances, headaches, irritability, low stomach acid, mental disturbances, moodiness, mouth lesions, numbness, spinal cord degeneration
Vitamin B-12
Meat, poultry, fish, eggs, milk, and cheese
RDA = 6 micrograms
Bleeding gums, depression, easy bruising, impaired wound healing, irritability, joint pains, loose teeth, tiredness.
Vitamin C
Citrus fruits (lime, lemon, orange, grapefruit), papaya, broccoli, brussel sprouts, strawberries, cauliflower, spinach, and cantaloupe
RDA = 60 milligrams
Burning sensation in mouth, diarrhea, insomnia, myopia, nervousness, osteomalacia, osteoporosis, rickets, scalp sweating
Vitamin D
Cheese, butter, fortified milk, fish, liver, and egg yolks
RDA = 400 IU
Gait disturbances, poor reflexes, loss of position sense, loss of vibration sense, shortened red blood cell life
Vitamin E
Green leafy vegetables, nuts, egg yolk, olives, and sunflower seeds
RDA = 30 IU
Bleeding disorders
Vitamin K
Leafy, green vegetables, cauliflower, and cabbage
RD A = 80 micrograms
Acne, amnesia, brittle nails, delayed sexual maturity, depression, diarrhea, eczema, fatigue, growth impairment, hair loss, high cholesterol levels, immune impairment, impotence, irritability, lethargy, loss of appetite, loss of sense of taste, low stomach acid, male infertility, memory impairment, night blindness, paranoia, white spots on nails, wound healing impairment
Red meat and poultry, whole grains, nuts, beans, some seafood, dairy products
RDA= 15 milligrams

                                                                        RDA = recommended daily allowance (for adults)
This chart is not meant to diagnose or treat any disease or ailment it is for information purposes only.
Nutrient Depletions From Drug Use
Typical nutrient depletions from commonly used medical drugs
Antibiotics may deplete B complex vitamins, vitamins A, C, and D, folic acid, biotin, calcium, iron and magnesium.  
Antacids and Acid Blockers (like Zantac) may reduce levels of calcium, iron, potassium, phosphorus, vitamin B12, zinc and magnesium.
Aspirin, used regularly, can lower folic acid and increase capillary fragility (which can predispose one to stroke).
Alcohol use can affect the availability, absorption and metabolism of nutrients. Regular use of alcohol increases the body's need for the B-complex vitamins, particularly thiamine, niacin, folic acid, B12, plus vitamins A and C, zinc, magnesium and calcium.
Oral contraceptives (birth control pills) and conjugated estrogens (such as Premarin) are associated with nutrient deficiencies including B-complex vitamins, vitamin C,magnesium and zinc.
Cholesterol-Lowering Drugs
Statins                                                                       Nutrients Depleted
Lipitor, Pravachol, Zocor, Mevachor, Lescol       Depletes CoQ10, vitamin E
Bile Acid Sequestrants
Colestid, Prevalite, Questran                                 Depletes vitamins A, B12, D, E, K, betacarotene, calcium, magnesium, iron, zinc, folic acid
Blood Pressure Drugs
ACE Inhibitors                                                        
            Prinivil, Zestril, Vasotec, Captopril                                    May deplete zinc
Beta Blockers
Blocadren, Tenormin, Nadolol, Toprol, Inderal,
Lopressor, Cartrol, Brevibloc, Sectral, Betapace            May deplete CoQ-10
Calcium Channel Blockers                                              Avoid taking calcium
Cardizem, Norvasc, Procardia                               Ask your doctor to change to
   less dangerous b.p. medications
Loop Diuretics
Demadex, Edecrin,                                                     Depletes vitamins B1 & B6,
calcium, Furosemide, Lasix                                                                magnesium, potassium, zinc
Potassium Sparing Diuretics
Aldactone, Dyrenium, Midamor                                 Depletes Folic Acid, calcium
Thiazide Diuretics
Diucardin, Diuril, Enduron, Microzide,                May deplete calciumexcretion
HydroDIURIL, Indapamide, Mykrox, Renese,
Thalitone, Zaroxolyn
Blood Thinners
Coumadin, Warfarin, Heparin, Lovenox,                         Depletes CoQ10, magnesium,
Normiflo, Orgaran                                                    potassium, zinc, folic acid,
Hydralazine                                                                 Depletes CoQ10, vitamin B6
Other Nutrient Depleting Causes
Carbonated soda, with its excess amount of phosphates, can interfere with normal calcium metabolism and can draw calcium out of your bones.
Hot coffee, black tea and commercial pickles. Habitual drinking of liquids that are too hot, or regularly consuming coffee, commercial black tea, or commercial pickles (made with toxic acetic acid) can cause inflammation of the digestive lining, resulting in a lowering of digestive enzymes and less absorption of vitamins and minerals from food.
Stress can deplete the nutrient building blocks (such as vitamins C, B5, and B6, as well as magnesium, zinc and potassium) that your adrenal glands need to manufacture hormones.
Jenine's note to this article:
Recommendations: Replace the lost nutrients with a high quality multi-vitamin mineral supplement, and probiotics (probiotics are especially essential when antacids, antibiotics or birth control pills have been used). Higher doses than average may be necessary when replenishing the body.
Equally important to replenishing your body, is to remove the cause that initiated the need for the drug.