Vitamin Reference

This is a quick vitamin reference: Please note, the following doses are "adult doses" and may not apply to children and/or in pregnancy.

Vitamins can be classified into 2 categories.

1) Fat soluble - These include vitamins A,D,E & K, this means that they are stored in fat cells in the body and dissolve in fat and carried throughout the body.

2) Water soluble - These include vitamins B & C, this means they dissolve in water and are carried by the bloodstream throughout the body. Unlike the fat-soluble vitamins which are stored in the body these vitamins are excreted in the urine.

Vitamin A

Also known as pre-formed retinol or beta-carotene. (fat soluble)

What does it do?

Promotes growth and repair of body tissue, healthy eyes, good night vision and a strong immune system.

Sources

Liver and fish oils, whole and fortified milk and eggs, carrots, sweet potatoes, spinach and other leafy green veggies, yellow squash, peaches and apricots provide Beta and other carotenes.

RDA(Recommended Daily Allowance)

5000-10,000 IU (IU=International Units) for adults.

Precautions

Vitamin A can be toxic in large doses, and when taken during pregnancy can cause birth defects. Your body stores excess vitamin A so don't exceed the RDA.

Vitamin B-1 (Thiamine)

What does it do?

Helps convert food into energy, helps with nerve functions, growth and muscle tone.

Sources

Wheat germ, pork, whole and enriched grains, dried beans, seeds, and nuts.

RDA

Between 1.5 to 5.0 mg for adults.

Vitamin B-2 (Riboflavin)

What does it do?

Releases energy, keeps red blood cells healthy, makes hormones. (High doses of B-2 may help prevent migraine headaches)

Sources

Dairy products, meats, poultry, whole and enriched grains, and green vegetables such as broccoli, turnip greens, asparagus, and spinach.

RDA

Between 2 to 5 mg for adults.

Vitamin B-3 (Niacin)

What does it do?

Releases energy, important for a healthy digestive system, blood circulation, nerve function, appetite.

Sources

Poultry, fish, whole and enriched grains, dried beans, and peas.

RDA

Between 15 to 19 mg for adults.

Biotin

What does it do?

Metabolizes fats, proteins and carbohydrates, helps in the transfer of carbon dioxide and assists in various metabolic chemical conversions.

Sources

Cheese, beef liver, cauliflower, eggs, mushrooms, chicken breast, salmon and spinach.

Suggested Daily Value

300 mcg for adults.

Vitamin B-5 (Pantothenic Acid)

What does it do?

Converts food into energy, necessary to make important hormones, vitamin D, and red blood cells.

Sources

Found in almost all foods.

DRI or RDA 

50 to 100 mg for adults.

Vitamin B-6 (Pyridoxine)

What does it do?

Helps convert food into energy, keeps red blood cells healthy, makes antibodies, maintains nerve function, enhances the immune system, helps prevent heart disease.(Small doses of B-6 may help alleviate morning sickness. Check with your physician)

Sources

Poultry, fish, pork, eggs, and whole grains.

RDA

Between 10 to 25 mg for adults. However, intakes of up to 100mg per day for adults is usually safe.

Precaution

B-6 in high doses can cause balance difficulties and nerve injury.

Vitamin B-12 (Cyanocobalamin)

What does it do?

Releases energy from food, keeps red blood cells healthy, helps maintain the nervous system, boosts the immune system, helps prevent heart disease.

Sources

Dairy products, lean beef, fish, poultry and eggs.

RDA

50 to 100 mcg for adults.

Vitamin C

What does it do?

Helps wounds heal, strengthens blood vessels, builds connective tissue,healthy gums, skin and promotes strong teeth and bones. May boost immunity.

Sources

Citrus fruits, strawberries, green and red peppers, collard and mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley.

RDA

500-1000mg for adults.

Vitamin D (fat soluble)

What does it do?

Calcium and phosphorus metabolism, aids bone growth and integrity, promotes strong teeth.

Sources

Fortified milk, egg yolks and fatty fish, like herring, kipper and mackerel and of course sunlight.

DRI

400 IU for adults.

Vitamin E (fat soluble)

What does it do?

Antioxidant powers protect cell membranes, essential for red blood cells, aids cellular respiration and protects lung tissue from pollution.

Sources

Vegetable oils, wheat germ, green leafy vegetables, seeds, nuts, seafood, apples, carrots and celery.

RDA

400 to 600 IU for adults.

Vitamin K (fat soluble)

What does it do?

Helps blood clot.

Sources

Green beans, green leafy vegetables, dairy products, eggs, meats, cereals, fruits and vegetables.

RDA

Between 65 mcg and 80 mcg for adults.

Precaution

For those that are on anticoagulants such as Warfarin, Vitamin K will clot blood and defy the purpose of the anticoagulant, check with your Physician first.

Folate

What does it do?

Helps cells grow and divide, reduces risk of certain birth defects,important for red blood cells and crucial in creating amino acids.( Pregnant women or women trying to conceive are often advised by their physicians to take folate).