|
Vitamins
are no substitutes to healthy diets. Please ask your dietitian
or medical advisor before taking medications or vitamins. |
|
Vitamins |
|
Name |
Function |
Sources
|
Recommended
Intakes |
Deficiencies |
Toxicity |
| Vitamin
A |
| Retinol
or |
| beta-carotene |
|
| hormone
synthesis, |
| reproduction,
bone |
| information,
vision, |
| helps
fight infection, |
| antioxidant
(beta |
| carotene
form) |
|
| all
green & red |
| fruits,
vegetables, |
| carrots,
eggs, liver |
|
| 1000µg/day-males |
| 800µg/day-females |
|
children |
| 700µg-
ages 7-10 |
| 500µg-
ages 4-6 |
| 400µg-
ages 1-3 |
|
| rough
skin, night |
| blindness,
bone |
| growth,
impaired |
|
| bone
pain, loss of |
| appetite,
liver |
| disease,
vomiting, |
| headache,
blurred |
| vision,
red blood |
| cell
damage |
|
|
|
| infection
resistance, |
| antioxidant,
iron |
| absorption,
helps |
| in
production of red |
| blood
cells, vital to |
| collagen
formation |
|
| citrus
fruits, |
| berries,
mango, |
| onions,
leafy
green |
| vegetables,
green |
| peppers,
tomatoes |
| potatoes,
papayas |
|
| New: |
| 90mg
-male |
| 75mg-female |
| 35-40mg
children |
| ages
1-3 |
|
|
| depression,
scurvy |
| anemia,
infections, |
| bleeding
gums, |
| poor
wound |
| healing |
|
| red
blood cells |
| damage,
nausea, |
| diarrhea,
nose- |
| bleeding |
|
|
|
| Vitamin
D |
| Cholecalciferol, |
| Ergocalciferol |
|
| bone
formation, |
| calcium
absorption, |
| helps
regulate heart |
| (
calcium absorption) |
|
|
| egg
yolk, tuna, |
| liver,
milk, daily |
| products |
|
| 5µg/day-adults |
| 10µg/day-children |
| ages
1-24 |
|
|
|
| abnormal
growth, |
| soft
bones, muscle |
| weakness,
joint |
| pain,
rickets in |
| children |
|
| weight
loss, raised |
| blood
calcium, |
| irritability,
kidney |
| stones,
mental |
| &
physical |
| retardation |
|
| Vitamin
E |
| Tocopherols
& |
| Tocotrienols |
|
| antioxidant,
red |
| blood
cells protect. |
| promotes
normal |
| clotting
& healing, |
| cellular
membrane |
| stability |
|
| nuts,
vegetable & |
| seed
oils, wheat |
| germ,
milk, eggs, |
| leafy
vegetables, |
| meat |
|
|
| New |
| 15mg/day
for all |
| adults |
| Old |
| 10mg/day-males |
| 8mg/day-females |
|
| red
blood cell |
| damage,
muscle |
| wasting,
hemolytic |
| anemia, |
| reproductive |
| failure |
|
| Possible
general |
| discomfort |
|
|
|
|
|
|
| protein
synthesis, |
| blood
calcium |
| regulation,
blood |
| clotting |
|
| green
plants, liver, |
| spinach,
kale, |
| broccoli, cabbage- |
| type
vegetables |
|
| 70µg/day-males |
| 60µg/day-females |
|
children |
| 55µg-
ages 15-18 |
| 45µg-
ages 11-14 |
| 30µg-
ages 7-10 |
|
|
|
|
|
| support:
nervous |
| system,
appetite; |
| necessary
for |
| proper
metabolism |
| of
sugar & starch |
| to
provide energy |
|
| beef,
pork, fish, |
| yeast,
pasta, nuts |
| whole-grain
bread |
| whole
brown rice |
| soybeans |
|
| 0.5mg/day
for |
| adults
& children |
|
|
| heart
irregularity, |
| mental
confusion, |
| beriberi,
edema, |
| central
nervous |
| system |
| complications |
|
| rare,
weakness, insomnia, rapid |
| pulse |
|
|
|
|
| Biotin |
| Vitamin
H & |
| Coenzyme
R |
|
| fat
& glycogen |
| synthesis, coenzyme |
| in energy
metabolism |
|
|
|
| 30-100µg/day
for |
| adults |
| 30µg/
for children |
| ages
7-10 |
|
| nausea,
muscle |
| pain,
depression, |
| loss
of hair, loss |
| of
appetite, rash, |
| fatigue |
|
|
|
|
| antibody
production, |
| required
for red |
| blood
cell formation, |
| necessary
for good |
| vision,
skin, hair & |
| nails |
|
| milk,
fish, eggs, |
| whole-grain |
|
bread, meat, |
| liver, dark
green |
| vegetables |
|
|
| 1.7mg/day-
males |
| 1.3mg/day-females |
|
|
| eye
problems, |
| sore
throat, skin |
| disorders |
|
|
|
|
| essential
for protein |
| utilization,
red blood |
| cell
formation, |
| antibody
formation |
|
| fish,
meat, green |
| leaf
vegetables, |
| wheat
bran, eggs, |
| milk,
cabbage, |
| bananas |
|
| 2.0mg/day
males |
| 1.6mg/day |
| females |
|
| anemia,
kidney |
| stones,
central |
| nervous
system |
| disorders, |
| angular
stomatitis |
|
| fatigue, |
| depression, |
| irritability |
|
|
|
|
|
| blood
building factor |
| nutrient
for new |
| growth,
nervous |
| system
maintenance |
|
| liver,
meat, fish, |
| kidney, eggs,
milk, |
| yeast,
poultry |
|
| 2.0µg/day
adults |
| 1.4µg/day
for |
| children
ages 7-10 |
|
| anemia,
fatigue, |
| paralysis,
nerve |
| degeneration, |
| depression |
|
|
|
|
| needed
for healthy |
| skin,
nerves & |
| digestive
system, |
| participates
in |
| enzymatic
energy |
| release
of energy |
| nutrients |
|
| lean
meat, fish, |
| peanuts,
poultry, |
| wheat
germ, dates |
| figs,
prunes, seeds |
|
| Niacin
Equivalent |
| 13-19NE/day
for |
| adults |
| 9-13NE/day
for |
| children
ages 1-10 |
|
| diarrhea,
pellagra, |
| loss
of appetite, |
| weakness,
fatigue |
| dermatitis
on the |
| parts
espoused to |
| sun,
irritability |
|
| skin
flushing, low |
| low
blood |
| pressure,
nausea, |
| liver
abnormalities |
|
| Folate |
| Folic
Acid, Folacin |
|
|
| protein
metabolism, |
| new
cell division, |
| necessary
for red |
| blood
cell formation, |
| reproduction
& |
| growth,
helps |
| reduce
risk of neural |
| tube
birth defects |
|
| brewer's
yeast, |
| liver,
green leaf |
| vegetables,
rice, |
| cereals,
past, seeds |
|
| 400µg/day-
adults |
| 150µg/day
for |
| children
- 11-14 |
| 100µg/day
for |
| children
ages 7-10 |
|
| diarrhea,
anemia, |
| depression, smooth |
|
tongue |
|
|
|
|
| diarrhea, |
| insomnia, |
| irritability |
|
|
| Vitamin
B-5 |
| Pantothenic
Acid |
|
|
| helps
form certain |
| hormones
& antibodies, |
| helps to |
| convert
fat & sugar |
| to
energy |
|
| organ
meats, egg |
| yolk,
chicken, nuts |
| brewer's
yeast |
| whole
grain cereal |
|
| 4-7mg/day-
adults |
| 4-5mg/day
for |
| children
ages 7-10 |
| 3-4mg/day
for |
| children
ages 4-6 |
|
| nausea,
fatigue, |
| difficulty
sleeping |
|
|
|
|
|
