Vitamins

Vitamin RDI	Foods Containing	Benefit / Function	Results of Deficiency / Excess in Diet	Maximizing Efficacy
Vitamin A (Retinol, Carotenoids, Beta-Carotene) DRI: Women: 700 mcg Men: 900 mcg	Apricots Cantaloupe Carrots Dark colored fruits Dark green leafy vegetables Egg yolks Fish Fortified Dairy Products Liver Pumpkins Winter squash Yellow fruits sweet potatoes Is converted from Beta-Carotene	Function: Night vision Immune system and digestive and urinary tract Development and maintenance of epithelial cells and in mucus membranes Maintains healthy skin and formation of bone and teeth, storage of fat and synthesis of protein and glycogen Prevention: Helps to slow aging Contains beta-carotene, an antioxidant, which may protect against cancer, pollution and other disease	Deficiency: Diarrhea Intestinal infections Various eye problems including blindness, inflammation, ulcerated cornea, keratinization of eyes and dryness Skin, hair and scalp disorders Weight loss Insomnia, fatigue and reproductive difficulties Excess: Can cause birth defects Blurred vision Nausea and vomiting Dizziness, headaches and irritability Menstrual problems Skin changes and hair loss Bone and muscle pain Liver and spleen damage Increased blood lipid concentrations	Destroyed by light, high temperatures and when cooked in copper or iron cooking utensils Beta-carotene rich vegetables and fruit lose nutrients when soaked in water for long periods Take with B Group, C, D, E, choline, essential fatty acids together with calcium, phosphorus and zinc
Vitamin B1 (Thiamin) DRI: Women: 1.1 mg Men: 1.2 mg	Beans (All types) Beef liver Egg-yolk Peanuts Pork Seafood Sunflower seeds Wheat bran	Function: Circulation and blood formation Metabolism of carbohydrates Health of nervous system and used in biosynthesis of a number of cell constituents Manufacture of hydrochloric acid, aiding digestion Required for growth in children Prevention: May help with depression and assist with memory and learning May assist in arthritis, cataracts as well as infertility	Deficiency: May result in beriberi Extreme fatigue, nervousness, irritability, forgetfulness Gastrointestinal disturbances, constipation and loss of appetite Edema and an enlarged liver Heart changes and difficulty in breathing Numbness of the hands and feet, tingling sensations and pain and sensitivity Poor coordination and weak and sore muscles Severe weight loss Excess: Low probability of toxicity since excesses are readily excreted	Should be taken with B group vitamins and manganese Destroyed in cooking Intake may be low if diet is high in refined foods Baking soda destroys thiamin when used to boil green vegetables
Vitamin B2 (Riboflavin) DRI: Women: 1.1 mg Men: 1.3 mg	Organ meats Cheese Eggs Fish Green leafy vegetables Legumes Meat (Lean types) Milk Nuts Whole grains Yogurt	Function: Oxygen absorption Metabolism of amino acids, fatty acids, and carbohydrates Activates vitamin B6 (pyridoxine), helps to create niacin and assists the adrenal gland Red blood cell formation, antibody production, cell respiration, and growth Health of mucus membranes in digestive tract and helps with absorption of iron and vitamin B6 Required for periods of rapid growth and when protein intake is high Most beneficial to skin, hair and nails	Deficiency: Eye disorders and light sensitivity Inflammation and sores of the mouth and tongue Skin problems and hair loss Dizziness and insomnia Poor digestion Retarded growth and slow mental responses Burning feet Excess: May see yellow discoloration of the urine, but it is harmless	Best taken with B group vitamins and vitamin C If taking a B2 supplement make sure B6 content is close to equal Sensitive to light.
Vitamin B3 (Niacin) DRI: Women: 14 mg Men: 16 mg	Asparagus Cereals Fish Green leafy vegetables Legumes Liver Meat (Lean types) Milk Nuts peanut yeast Poultry Rabbit Seeds	Function: Cell respiration Helps in the release of energy and metabolism of carbohydrates, fats, and proteins Proper circulation and function of nervous system Healthy skin Normal secretion of bile and stomach fluids Synthesis of sex hormones Prevention: Treats schizophrenia and other mental illnesses Enhances memory	Deficiency: Pellagra – symptoms include bilateral dermatitis, diarrhea, and dementia Canker sores and skin eruptions Depression, headaches and insomnia Dizziness and fatigue Halitosis, loss of appetite low blood sugar and indigestion Limb pains and muscular weakness Excess: Low blood pressure Itching Elevated blood sugar Ulcers and liver damage	Best taken with B group vitamins and vitamin C Is lost when food is cooked in water
Vitamin B5 (Pantothenic Acid) DRI: Women and Men: 5 mg	Beef Brewer’s yeast Eggs Fresh vegetables Kidney Legumes Liver Mushrooms Nuts Pork Royal jelly Saltwater fish Torula yeast, Whole rye flour, Whole wheat	Function: Secretion of hormones, such as cortisone Supports adrenal gland Assists metabolism and fights allergies Maintains healthy skin, muscles and nerves Used in release of energy as well as metabolism of fat, protein and carbohydrates Creation of lipids, neurotransmitters, steroid hormones and hemoglobin Prevention: May fight wrinkles and graying of hair	Deficiency: Fatigue, headaches, nausea, tingling or numbness in extremities, depression, personality changes and cardiac instability Frequent infection, abdominal pains, sleep disturbances and neurological disorders including muscle weakness and cramps Increased insulin sensitivity, lowered blood cholesterol and decreased serum potassium Excess: Diarrhea, digestive disturbances and water retention Tooth sensitivity	Most effective when taken with B group vitamins, Vitamin A, vitamin C and Vitamin E Can be lost in cooking - particularly with roasting or milling, as well as when exposed to acids like vinegar, or alkali such as baking soda Destroyed to a large degree in canning
Vitamin B6 DRI: Women: 1.3 mg / 1.5 mg* Men: 1.3 mg / 1.7 mg** Women 19-50 / Women 51+ *Men 19-50 / Men 51+	Brewer's yeast Carrots Chicken Eggs Fish Kidneys Peas Walnuts Wheat Germ	Function: Balances hormonal changes in women Assists immune system and growth of new cells Processes and metabolizes proteins, fats and carbohydrates Controls mood and behavior Vitamin B6 is needed by the body to manufacture its own B3 vitamin Balances sodium and potassium Prevention: May help with cancer immunity May assist children with learning difficulties Prevents dandruff, eczema and psoriasis	Deficiency: Irritability, nervousness and insomnia General weakness Skin, nails and bone changes Asthma and allergies Inflamed tongue and Kidney stones Excess: Extreme dosage may cause neurological damage Those with Parkinson's disease should be careful about taking supplemental Vitamin B6 as it can inactivate levodopa Taking late at night may cause very vivid dreams	Should be taken with entire B Complex If taken as a supplement, quantity should be nearly equal as B2 Good to take with Vitamin C, magnesium, sodium, potassium, zinc, linoleic acid and fatty acids Is sensitive to sunlight, cooking and processing Absorption is impaired by cortisone
Vitamin B9 (Folate, Folic acid) DRI: Women and Men: 400 mcg	Beans Broccoli Fruit Liver Spinach Starchy vegetables, Whole grains	Function: Required for DNA synthesis and cell growth, red blood cell formation, energy production and formation of amino acids Creates heme, the iron containing substance in hemoglobin, crucial for oxygen transport Healthy cell division and replication Protein metabolism Assists digestion, and nervous system Development of nervous system of a developing fetus Prevention: Improves mental as well as emotional health May treat depression and anxiety Treats folic acid anemia	Deficiency: Diarrhea, heartburn and constipation In unborn babies may increase risk of spina bifida and other serious defects of the nervous system Fatigue Acne Sore tongue and cracking at corners of mouth Long term: anemia and osteoporosis, as well as cancer of bowel and cervix Excess: May change function of drugs in epileptics May mask Vitamin B12 deficiencies May cause digestive upset, energy loss and insomnia	Take with B group vitamins – especially B12 and B6 Also good to take with Vitamin C Destroyed if exposed to light, heat and storage for extended periods
Vitamin B12 DRI: Women and Men: 2.4 mcg	Cheese Eggs Fish Milk Muscle meat Organ meat Shellfish Note: Processing of milk and cheese may lead to destruction of the vitamin	Function: Manufactures and maintains red blood cells Stimulates appetite, promotes growth and releases energy Used in metabolism of fats, proteins and carbohydrates Prevention: May clear up infections and provide protection against allergies and cancer In older individuals, prevents mental deterioration and helps to speed up thought processes	Deficiency: Sore tongue Weakness, fatigue, and weight loss Back pain Loss of balance, decreased reflexes, tingling of the fingers and ringing in the ears Raises level of homocysteine in the blood – which may be involved in Alzheimers May result in pernicious anemia Erosion of myelin sheath - the fatty sheath of tissue, which insulates nerve fibers in your body Excess: None	Good when take with iron, calcium, sodium, potassium and vitamin C Absorption impaired by excessive alcohol
Vitamin C (Ascorbic acid) DRI: Women: 75 mg Men: 90 mg	Berries Broccoli Citrus fruits Green leafy vegetables Guavas Melons Oranges Papayas Peppers Strawberries Tomatoes	Function: Synthesis of collagen, neurotransmitters and steroid hormones Conversion of cholesterol to bile acids; may reduce cholesterol levels and high blood pressure Enhances iron bioavailability Promotes healthy cell development, proper calcium absorption, normal tissue growth and repair Needed for healthy gums Prevention: Is an antioxidant that protects body against pollutants Prevents degenerative diseases - such as cataracts, certain cancers and cardiovascular diseases Prevents blood clotting and bruising, and strengthens capillary walls Protects against and assists in clearing up infections May enhance immune system	Deficiency: Scurvy Hemorrhages under the skin and a tendency to bruise easily, poor wound healing, soft and spongy bleeding gums and loose teeth Edema (water retention) Weakness, a lack of energy, poor digestion, painful joints and bronchial infection and colds Excess: Gastrointestinal problems, such as diarrhea, nausea and abdominal cramps. These normalize when intake is reduced	Good when take with iron, calcium, sodium, potassium and vitamin C Absorption impaired by excessive alcohol
Vitamin D DRI: Women and Men: 5 mcg / 10 mcg / 15 mcg* *Women and Men 19–50 / Women and Men 51–70 / Women and Men 71+	Dairy Products - Vitamin D-fortified Dark leafy vegetables Egg yolk Fatty Fish and fish oils (kipper, sardines, salmon, tuna and mackerel) Liver Sunlight on skin	Function: Promotes growth and hardening of bones and teeth Increases absorption of calcium Regulate phosphorus in the body Assists in a healthy heart and nervous system May support the immune system, thyroid function as well as normal blood clotting Prevention: May help with psoriasis	Deficiency: Softening, protein loss and mineral loss of the bone Muscle weakness, twitching and convulsions Causes rickets in children - resulting in bent legs Possibility of deafness Burning sensation in mouth and throat, diarrhea, insomnia and visual problems Excess: Mild: nausea, weight loss, irritability Severe: mental and physical growth retardation, kidney damage, movement of calcium from bones into soft tissues Could cause too elevated of a calcium level Increased thirst and decreased appetite Drowsiness, abdominal pain	Good if taken with vitamin A, calcium and phosphorus
Vitamin E DRI: Women and Men: 15 mg	Apples Asparagus Avocados Beef Celery Carrots Egg Yolk Green Leafy Vegetables Liver Nuts Oils Seafood Seeds Spinach Sunflower seeds Wheat Germ Whole Grains	Function: Protects cells from oxidation, and neutralizes unstable free radicals Essential for red blood cells, helps with cellular respiration and protects the body from pollution Increases stamina and endurance Prevention: Prevents degenerative diseases - including heart disease, strokes, arthritis, senility, diabetes and cancer Prevents blood clots from forming and promotes fertility Reduces and/or prevents hot flashes in menopause Used topically to help skin: look younger, fight wrinkles, promote healing and cut down the formation of scar tissue; as well as help with eczema, skin ulcers, cold sores and shingles	Deficiency: Uncommon, however, symptoms may include: Fatigue, anemia and shortened red blood cell life span Inflamed varicose veins Slowed healing, premature aging and sub-fertility Acne Muscle disease Dementia Cancers Gallstones Spontaneous miscarriage and uterine degeneration Excess: May cause digestive tract disorders, such as nausea, diarrhea and gas People on anticoagulant medication should not take more than 1,200 iu per day	Take with range of antioxidants (Vitamin C, beta-carotene and selenium), as well as B vitamins, inositol and manganese Lost in food processing, including milling, cooking, freezing, long storage periods and when exposed to air Should not be taken with inorganic iron supplements. However, it is not affected by organic iron, such as ferrous gluconate and ferrous fumarate
Vitamin K DRI: Women: 90 mcg Men: 120 mcg	Asparagus Bacon Cheese Coffee Dark green leafy vegetables Green Tea Liver	Function: Controls blood clotting Synthesizes liver protein that controls clotting Creates prothrombin, the precursor to thrombin – which is very important in blood clotting Involved in bone formation and repair Assists conversion of glucose to glycogen, which can then be stored in the liver Prevention: May decrease incidence or severity of osteoporosis and slow bone loss	Deficiency: Excessive bleeding, nosebleeds and internal hemorrhaging In newborn babies results in hemorrhagic disease, and postoperative bleeding Excess: Does not easily occur with normal dietary intake Flushing, sweating, jaundice and anemia If you are take blood clotting or anti-blood clotting medication, consult your medical practitioner before taking a Vitamin K supplement	Dietary fat is required for absorption If you are prone to bruising easily, or when pregnant you may require more Vitamin K, however, too much in the last stages of pregnancy could be toxic for the baby
Vitamin H (Biotin) DRI: Women and Men: 30 mcg	Beef liver Brewer's yeast Cauliflower Cheese Chicken breasts Eggs Mushrooms Nuts Salmon Spinach	Function: Used in cell growth Production of fatty acids Metabolism of fats, and proteins Assists release of energy from food Promotes healthy hair and skin, healthy sweat glands, nerve tissue, and bone marrow Assists with muscle pain. Transfer of carbon dioxide Maintenance of a steady blood sugar level	Deficiency: Uncommon: Dry scaly skin Fatigue and mental depression Loss of appetite, nausea and vomiting Tongue inflammation High cholesterol Excess: Excesses are easily lost in the urine and feces	Should be taken with B-group vitamins, Vitamin C, Vitamin B 5 (pantothenic acid), Vitamin B12 and sulfur Is not easily destroyed
Choline DRI: Women: 425 mg Men: 550 mcg	Beef Egg yolks Nuts Oats Wheat germ	Function: Assists in controlling weight and cholesterol levels Keeps cell membranes healthy Maintains nervous system, assists memory and learning, and may help to fight infections Critical for normal membrane structure and function Used by kidneys to maintain water balance and by liver as a source of methyl-groups for methionine formation Nerve impulse transmission, gallbladder regulation, liver functions and lecithin production Prevention: Prevents gallstones	Deficiency: Uncommon, however, it may lead to: Liver disease and kidney problems; inability to digest fats Raised cholesterol levels and high blood pressure Stunted growth Impaired memory and brain function Excess: Sweating and salivation and fishy body smell Nausea and diarrhea Depression and hypotension Trigger of existing epilepsy	Should be taken in same dose as inositol and together with B group vitamins, vitamin A and linoleic acid Lost in food processing, storage and cooking
Inositol DRI: Women and Men: 100 mg	Bananas Brewers yeast Brown rice Liver Nuts Oat flakes Raisins Unrefined molasses Vegetables Wheat germ	Function: Important to health of cell membranes especially to those in the brain, bone marrow, eyes and intestines Prevention: Promotes healthy hair, hair growth, and helps in controlling estrogen levels May assist in preventing breast lumps May help to reduce blood cholesterol levels	Deficiency: May develop eczema May see hair loss Constipation Abnormalities of the eyes Raised cholesterol Excess: Diarrhea	Should be taken with the same amount as choline Best to take with entire B Complex, Vitamin E, vitamin C, folic acid and linoleic acid Is killed by coffee

Source: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board and National Institute of Health, Office of Dietary Supplements.

Note: Information contained on this website is for general information purposes only and must not be used to treat or diagnose medical conditions, and all health problems must be referred to a health care professional.