Large doses can be extremely toxic. Good sources include fish, shellfish, red meat, grains, eggs, chicken, garlic and liver. It is required along with calcium to mineralize bones. Utilized to produce energy, build bones and teeth, form cello membranes and genetic material. Good sources include wheat bran, whole-grains, green leafy vegetables, meat, milk, nuts, bananas and apricots.
Dietary deficiency is rare.
Sometimes found in anti-acids. What is not used immediately is stored for later use. They come in two forms, simple and complex. This nutrient is utilized to build, repair and maintain body tissue. They contain 4 calories per gram.