Adults - 2.0 mg to 5 mg (There is no amount specified in Australia, however these levels are thought to be adequate).

• proper formation and maintenance of bone, cartilage, and connective tissue.

• contributing to the synthesis of proteins and genetic material.

• producing energy from foods.

• it acts as an antioxidant.

• normal blood clotting.

• nervous system.

• blood sugar regulation

Sources...

Brown rice, nuts, seeds, avocados, seaweeds, wheat germ, beans, whole grains, peas, and strawberries.

Comments...

Deficiencies are rare and toxic levels are rare.

• atherosclerosis.

• confusion.

• convulsions.

• eye problems.

• diabetes.

• osteoporosis.