COMPILATION OF VITAMINS

WATER-SOLUBLE VITAMINS
VITAMINS FUNCTIONS FOOD SOURCES RDA DEFICIENCY TOXICITY
Collagen synthesis  Citrus fruits, cabbage- RDA (Deficiency Disease)  Nausea,
(strengthens blood vessel type vegetables (such as Men: 90 mg/day  Scurvy  Abdominal cramps,
walls, forms scar tissue, brussels sprouts and Women: 75 mg/day  Diarrhea;
provides matrix for bone caulifl ower), Smokers: +35 mg/day (Deficiency Symptoms)  Headache,
growth), antioxidant,  dark green vegetables  Anemia (small-cell type),a  Fatigue,
VITAMIN C thyroxin synthesis, amino (such as bell peppers Upper Level atherosclerotic plaques,  Insomnia;
(Other Names: Amino Acid) acid metabolism, and broccoli), Adults: 2000 mg/day pinpoint hemorrhages;  Hot flashes;
strengthens resistance to  cantaloupe bone fragility, joint pain;  Rashes;
infection, helps in  strawberries poor wound healing,
absorption of iron  Interference with
 lettuce frequent infections;
medical tests,
 tomatoes bleeding gums, loosened
aggravation of gout
 potatoes teeth; muscle
symptoms, urinary
 papayas degeneration, pain,
tract problems,
hysteria, depression; rough
 mangoes kidney stones
skin, blotchy bruises
VITAMIN B - Complex
Part of coenzyme TPP  Whole-grain, RDA (Deficiency Disease) No adverse effects
(thiamin pyrophosphate)  Fortified, or enriched Men: 1.2 mg/day  Beriberi (wet, with edema; have been associated
used in energy metabolism grain products Women: 1.1 mg/day dry, with muscle wasting) with excesses of
 moderate amounts in all thiamin and no UL
1. THIAMINE (Deficiency Symptoms) has been determined.
(Vitamin B1)
nutritious food
 Pork  Enlarged heart, cardiac
failure; muscular
weakness; apathy, poor
short-term memory,
confusion, irritability;
anorexia, weight loss
Part of coenzymes FMN  Milk products (yogurt, RDA (Deficiency Disease)  Excesses of
(flavin mononucleotide) cheese); Men: 1.3 mg/day  Ariboflavinosis (ay-RYE- riboflavin appear to
and FAD (flavin adenine  whole-grain, Women: 1.1 mg/day boh-FLAY-vin-oh-sis) cause no harm and
dinucleotide) used in  fortified, or enriched no UL has been
energy metabolism grain products (Deficiency Symptoms) established.
2. RIBOFLAVIN  liver  Sore throat; cracks and
(Vitamin B2) redness at corners of
 mouth; painful, smooth,
purplish red tongue;
inflammation
characterized by skin
lesions covered with
greasy scales

Part of coenzymes NAD  Milk, eggs, RDA (Deficiency Disease)  Painful flush,
(nicotinamide adenine  meat, Men: 16 mg NE/day  Pellagra  hives, and
dinucleotide) and NADP  poultry, Women: 14 mg NE/day  rash (“niacin
3. NIACIN (its phosphate form) used in  fish; (Deficiency Symptoms) flush”);
(Vitamin B3) energy metabolism  Diarrhea, abdominal pain,
 whole-grain,  nausea and
 fortified, vomiting; inflamed,  vomiting;
 enriched grain products; swollen, smooth, bright  liver damage,
 nuts red tongue; depression,  impaired glucose
apathy, fatigue, loss of tolerance
 all protein-containing
memory, headache;
foods
bilateral symmetrical rash
on areas exposed to
sunlight
Part of a coenzyme used in Widespread in foods; Adequate Intake (AI) (Deficiency Symptoms)  No adverse effects
energy metabolism, fat  liver, Adults: 30 μg/day  Depression from high biotin
synthesis, amino acid  egg yolks,  lethargy intakes have been
metabolism, and glycogen  soybeans,  hallucinations, numb or reported. Biotin does
4. BIOTIN synthesis  fish, tingling sensation in the not have a UL.
 whole grains; arms and legs
 also produced by GI  red, scaly rash around the
bacteria eyes, nose, and mouth; hair
loss
Part of coenzyme A, used Widespread in foods; Adequate Intake (AI) (Deficiency Symptoms)  No toxic effects have
in energy metabolism  chicken, Adults: 5 mg/day  Vomiting, been reported, and
 beef,  nausea, no UL has been
 potatoes,  stomach cramps; established.
 oats,  insomnia,
5. PANTHOTENIC  tomatoes,  fatigue,
ACID  liver,  depression,
 egg yolk,  irritability,
  broccoli,  restlessness,
 whole grains  apathy;
 hypoglycemia,
 increased sensitivity to
insulin;
 numbness,
 muscle cramps,
 inability to walk
Part of coenzymes PLP  Meats, RDA (Deficiency Symptoms)  Depression,
(pyridoxal phosphate) and  fish, Adults (19–50 yr): 1.3  Scaly dermatitis;  fatigue,
PMP (pyridoxamine  poultry, mg/day  anemia (small-cell type);  irritability,
6. VITAMIN B6 phosphate) used in amino  potatoes and  depression,  headaches,
(Pyridoxine, pyridoxal, acid and fatty acid Upper Level
 other starchy  confusion,  nerve damage
pyridoxamine) metabolism; helps to Adults: 100 mg/day
vegetables,  convulsions causing numbness
convert tryptophan to  legumes, and muscle
niacin and to serotonin; weakness leading to
 non-citrus fruits,
helps to make red blood an inability to walk
 fortified cereals,
cells and convulsions;
 liver,
 soy products  skin lesions
Part of coenzymes THF  Fortified grains, RDA (Deficiency Symptoms)  Masks vitamin B12–
(tetrahydrofolate) and DHF  leafy green vegetables, Adults: 400 μg/day  Anemia (large-cell type); deficiency symptoms
(dihydrofolate) used in  legumes,  smooth, red tongue;
7. FOLATE DNA synthesis and  seeds, Upper Level  mental confusion,
(Folic acid, folacin, therefore important in new Adults: 1000 μg/day
 liver  weakness,
pteroylglutamic acid {PGA}) cell formation  fatigue,
 irritability,
 headache;
 shortness of breath;
 elevated homocysteine

Part of coenzymes  Foods of animal origin RDA (Deficiency Disease)  No adverse effects
methylcobalamin and (meat, fish, poultry, Adults: 2.4 μg/day  Pernicious anemia have been reported
8. VITAMIN B12 deoxyadenosylcobalamin shellfish, milk, cheese, for excess vitamin
(Cobalamin) used in new cell synthesis; eggs), (Deficiency Symptoms) B12, and no UL has
helps to maintain nerve  Fortified cereals  Anemia (large-cell type); been set.
cells; reforms folate fatigue, degeneration of
coenzyme; helps to break peripheral nerves
down some fatty acids and progressing to paralysis;
amino acids sore tongue, loss of
appetite, constipation