Vitamin A Retinoids Good For • Eyes • Skin • Hair • Bones • Teeth • Immune system function Biggest Sources • Liver • Carrots • Broccoli leaves • Sweet potatoes • Spinach • Mangos • Pumpkin Deficiency • Impaired vision (night blindness) • Dry Eyes • Eye inflammation Too Much • Nausea • Headache • Bone pain • Blurred vision • Jaundice • Liver damage • Hair loss • Flaking skin Solubility Fat RDI • •
900 RE (women) 1000 RE (men)
Upper Limit 3000 ug per day Notes
Vitamin A deficiency rare in 1st world countries
Vitamin B1 Thiamin, Thiamine Good For • Helps body metabolize carbohydrates & fat to produce energy • Growth and development • Maintains proper functioning of the heart, nervous system & digestive system • Nerve cells require B1 to function properly • Lowers anxiety and depression Biggest Sources • Wheat Germ • Bran • Nuts • Liver • Green Peas • Pork • Spinach • Beef • Whole grains • Beans (dried) • Soybeans • Egg Yolk • Sunflower Seeds • Vegemite • Yeast Deficiency • Beriberi – this disease affects the cardiovascular & nervous system • Poor memory • Headaches • Tiredness • Irritability • Muscle Wasting • Diseases of the nervous system
Too Much Excesses readily excreted Solubility Water RDI • •
1.0mg (women) 1.4mg (men)
Upper Limit 3 grams Notes • Thiamin is destroyed in cooking • Adding Soda to boiling vegetables will destroy Thiamin • You nay need to increase Thiamin intake if: o you take contraceptive pill o you suffer anxiety or depression • Thiamin repels insects when secreted through the skin • Best taken with other B-group vitamins and Manganese
Vitamin B2 Riboflavin Good For • Body growth/cell growth • Red blood cell production • Aids iron absorption • Cell respiration • Helps in releasing energy from carbohydrates • Skin • Eyes • Nervous system • Mucous membranes • Required to activate Vitamin B6 Biggest Sources • Organ meats • Vegemite • Almonds • Ovaltine • Milk (especially dry, skimmed) • Eggs • Cheese • Yeast Deficiency • Sore throat • Mouth/lip sores • Anemia • Swelling of mucous membranes Too Much • No bad effects • Fluorescent yellow urine (harmless) Solubility Water RDI • •
1.2mg (women) 1.4mg (men)
Upper Limit 40mg per day Notes • Riboflavin is found in most food sources • Riboflavin is destroyed by exposure to light, so foods containing Riboflavin should not be stored in glass containers that are exposed to light • Deficiency in the 1st World is rare • Riboflavin is easily absorbed, although very small quantities are actually stored. As a result, there is a constant need for this vitamin
Vitamin B3 Niacin, Niacinamide, Nicotinic Acid Good For • Healthy skin • Stomach, intestinal track & digestion • Circulation • Nervous System • Aids in metabolism of carbohydrates, protein and fat to generate energy from foods • Metabolism of alcohol • Mental alertness • Clears body of organic poisons such as certain insecticides • Improves cholesterol (in large doses) Biggest Sources • Liver • Lean meat • Bran • Tuna • Dried peaches • Mushrooms • Peanuts • Nuts • Sesame seeds • Peanut butter • Vegemite • yeast Deficiency • Pellagra • Diarrhea • Dementia • Depression • Fatigue • Halitosis • Headaches • Indigestion
• • • • •
Insomnia Weakness Limb pains Loss of appetite Low blood sugar
Too Much • Hot flushes • Liver damage • High blood sugar • Cardiac arrhythmias Solubility Water RDI • •
14 mg (women) 18 mg (men)
Upper Limit • 1.5g per day • Dosages above 2 grams per day have been associated with liver damage • 35mg is the maximum that should be taken Notes • Niacin is lost readily when food is boiled in water • Niacin can be manufactured in the body from the essential amino acid tryptophan, however, the vitamin is not stored in the body and any excess in the diet is released. • 1mg of Niacin can be synthesized from 60mg of tryptophan.
Vitamin B5 Pantothenic Acid Good For • Central to metabolism of food i.e. releasing energy from the food we eat through the metabolism of carbohydrates, fats & proteins • Synthesis of essential fats, cholesterol & steroid hormones • Synthesis of the neurotransmitter, acetylcholine, and the hormone, Melatonin • Synthesis of red blood cells • Formation of various adrenal hormones that allow you to handle stress • Nervous system Biggest Sources • Whole grains • Eggs • Liver • Mushrooms • Organ meats • Broad beans • Milk • Almonds • Peanuts • Vegemite • Mushrooms • Bran • Yeast Note: Found in almost all foods
Deficiency Rare – usually due to starvation
Too Much • Unknown • Diarrhea, digestive disturbances & water retention at 10mg/day) Solubility Water RDI • •
5 mg (women) 5 mg (men)
Upper Limit 1 g per day Notes • Pantothenic Acid can be lost in cooking (especially roasting or milling) • Pantothenic Acid is lost when exposed to acids like vinegar and alkalis such as baking soda • Pantothenic Acid is destroyed to a large degree in canning
Vitamin B6 Pyridoxine (aka. Pyridoxamine, Pyridoxal) Good For • Needed for synthesis of the neurotransmitters serotonin and norepinephrine • Myelin formation • Helps to build and break down amino acids • Nervous system • Regulation of mental processes and mood • Manufacture of hormones and red blood cells • Conversion of tryptophan to niacin • Helps ease PMS • Attention Deficit Disorder (ADD) Biggest Sources • Organ meat • Meat • Whole grain cereals • Soybeans • Peanuts • Wheat germ • Beef • Walnuts • Hazelnuts • Bran • Fish • Tuna • Salmon • Banana • Avocado • Milk • yeast
Deficiency • Anemia • Irritability & depression • Patches of itchy scaling skin • Confusion • convulsions Too Much • Nerve damage • Neuropathy Note: Can only overdose from supplements Solubility Water RDI • •
1.5mg (women) 1.8mg (men)
Upper Limit 100mg per day Notes • Vitamin B6 must be obtained from the diet because humans cannot synthesize it • Vitamin B6 increases the vividness of dreams and the ability to remember them • Vitamin B6 is sensitive to sunlight, cooking and processing cortisone • Exercising aids in the production of B6
Vitamin B7 Biotin Good For • Cell growth • Production of fatty acids • Metabolism of fats and amino acids • Aerobic respiration • Steady blood sugar level (good for diabetes) • Strengthening hair and nails Biggest Sources • Egg yolk • Beef liver • Kidney • Peanuts • Cauliflower • Milk yeast • Wheat bran (crude) Deficiency • Nausea & vomiting • Dry scaly skin • Dermatitis • Hair Loss Note: deficiency is rare in adults but can be causes by eating large amounts of egg whites (raw)
Too Much Unknown Solubility Water RDI • •
100 to 200 micrograms (women) 100 to 200 micrograms (men)
Upper Limit Unknown
Notes Biotin is also produced by beneficial bacteria in the gut
Vitamin B9 Folate Good For • DNA synthesis and cell growth • Red blood cell formation • Functions with B12 & Vitamin C in the breakdown of proteins & the making of hemoglobin • Energy production • Mood • Works best when combined with B12 & Vitamin C • Healthy Heart & Circulation • Considered as ”Brain Food” Biggest Sources • Green leafy vegetables (especially spinach) • Orange juice • Organ meats (beef liver) • Dried beans • Peas • Broccoli • Fortified cereals • Asparagus Deficiency • Fatigue • Acne • Sore tongue • Anemia • Osteoporosis • Bowel & cervical cancer • Alzheimer’s • Chronic Fatigue Syndrome • Depression Too Much Masks Vitamin 12 deficiency & may affect B12’s absorption
Solubility Water RDI • •
400ug (women) 400ug (men)
Upper Limit 1000ug per day Notes Light, heat and long storage are no good for Folic Acid
Vitamin B12 Cyanocobalamin, Hydroxycobalamin, Methylcobalamin Good For • Manufacture & maintenance of red blood cells • Promotes growth • Release of energy from food • Preventing mental deterioration • Speeding up thought processes • Protecting against cancer • Metabolism of fats, proteins and carbohydrates • Healthy nervous system • Needed to process folic acid Biggest Sources • Liver • Kidney • Meats • Dairy • Shellfish • Mussels • Clam • Mollusks • Fish • Oysters • Sardines Note: not found in vegetables or nonanimal foods) Deficiency • Anemia • Damage to the Nervous System • Only found in vegans • Deficiency is rare because the human body can store several years worth of Vitamin B12 Too Much No evidence of anything
Solubility Water RDI • •
3 micrograms (women) 3 micrograms (men)
Upper Limit N/A Notes Large amounts of Folic Acid can trigger the damaging effects of B12 deficiency
Vitamin C Absorbic Acid, L-absorbic Acid Good For • Forming collagen in bones, cartilage, muscle & blood vessels • Aiding in absorption of iron • Synthesis of the neurotransmitter, norepinephrine • Synthesis of carnitine • Vitamin C is an Antioxidant – protects indispensable molecules in the body such as proteins, lipids (fats), carbohydrates & nucleic acids (DNA & RNA) from damage by free radicals & reactive oxygen species (generated through exposure to toxins etc) • Regeneration of other antioxidants such as Vitamin E • Fights bacterial infections • Heals wounds, fractures & bruises • Cardiovascular health • Normal circulation • Raises beneficial HDL cholesterol • Plays role in conversion of tryptophan & serotonin • Boosts immunity • Eyes – cataract health • Protects skin from sun damage Biggest Sources • Citrus fruits • Tomatoes • berries • potatoes • broccoli • Brussels sprouts • cabbage • mango
• • • • • •
papaya peppers kiwi fruit strawberries blackcurrant liver
Deficiency • Scurvy • Muscle weakness • Bleeding gums • Easy bruising Too Much • Indigestion • Diarrhea • Nausea • Flushing of the face • Headache • Fatigue • Disturbed sleep Solubility Water RDI • •
75mg (women) 90mg (men)
Upper Limit 2000mg a day (but can go higher) Notes Synthetic Vitamin C is identical to normal Vitamin C
Vitamin D Ergocalciferol, Cholecalciferol Good For • Regulated calcium and phosphate levels in the blood by promoting their absorption from food • Strong skeleton & bones • Immune system • Blood pressure regulation • Strong teeth • Thyroid function • Healthy heart & nervous system • Protects from osteoporosis, hypertension & cancer Biggest Sources • The SUN (can provide you with your entire Vitamin D needs, if you spend 5 to 10 minutes in the sun a couple of times a week) • Cod liver oil (200 to 700mg per 100g) • Fish (salmon, sardines, tuna) • Margarine (needs to be fortified with Vitamin D) • Eggs (needs to be fortified with Vitamin D) •
Butter (needs to be fortified with Vitamin D)
•
cheese (needs to be fortified with Vitamin D)
Deficiency • Bone softening • Osteoporosis • Reduced bone density
Too Much Unknown Solubility Fat RDI • •
7ug (300ui) (women) 7ug (300ui) (men)
Upper Limit 50ug (which equals 2000iu) Notes • Vitamin D can be stored in the body • White-skinned people get more Vitamin D from the sun then dark-skinned people
Vitamin E Tocopherols, tocotrienols Good For • Protects your cells against the effects of free radicals • DNA Repair • Immune Function Biggest Sources • Vegetable Oils (olive, sunflower & safflower oils) • Soybean oil • Nuts • Spinach • Avocado • Carrots • Broccoli • Mango • Almonds • Pistachio nuts Deficiency Very Rare, not much known Too Much Unknown Solubility Fat (Vitamin E can be stored in the body so you don’t need it every day) RDI • •
15mg (22.5iu) (women) 15mg (22.5iu) (men)
Upper Limit 540mg to 1000mg per day
Notes • Freezing and/or storing for too long can destroy Vitamin E • Cooking and exposure to air destroys Vitamin E
Vitamin K Phylloquinone, Menaquinones Good For • Controlling blood clotting • Bone formation and repair • Prevents osteoporosis and slow bone loss • Helps wounds heal due to blood clotting Biggest Sources • Leafy green vegetables (cabbage, lettuce, spinach) • Beef (liver) • Broccoli • Soya beans • Wheat bran • Wheat germ • Cauliflower • Yoghurt • Parsley (only 2 tablespoons needed) Deficiency • Lack of blood clotting – easy bruising & bleeding • Nose bleeds • Bleeding gums • Blood in urine • Heavy periods (Deficiency rare in adults) Too Much Unknown Solubility Fat (can be stored in the body) RDI • •
95 micrograms (women) 125 micrograms (men)
Upper Limit N/A Notes • Freezing and/or storing for too long can destroy Vitamin E • Cooking and exposure to air destroys Vitamin E