Vitamins
This page is an overview of the essential vitamins required for human health.
A deficiency of any of these nutrients can lead to disease and premature aging so it is important that we understand these nutrients and we get enough of each one through diet and if necessary supplementation.
| Vitamin Name | Functions | RDA | Top Food Sources |
|---|---|---|---|
|
Vitamin A (Retinol) |
Essential for Vision and Eye Health, Needed for maintaining Reproductive Health and Immune Function, Needed for Cell Growth and Development including Red Blood Cells | 700 – 900ug RAE/day for Adults* | Meat, Fish, Eggs, Dairy, Orange, Red and Green Vegetables: Sweet Potato, Squash, Pumpkin, Carrot, Greens |
|
Vitamin B1 (Thiamine) |
Helps to release energy from Carbohydrates, Fats and Proteins | 1.1 – 1.4 mg/day for Adults | Whole Grains, Beans, Peas, Lentils, Nuts |
|
Vitamin B2 (Riboflavin) |
Critical for Cellular Energy Production, Involved in Metabolism of Drugs and Toxins, Needed to support Antioxidant Function | 1.1 – 1.6 mg/day for Adults | Milk, Eggs, Almonds, Spinach |
|
Vitamin B3 (Niacin) |
Assists with Energy Production and DNA replication & repair | 14 – 18 mg NE/day** | Poultry, Tuna, Salmon, Grains, Legumes, Peanuts, Seeds |
|
Vitamin B5 (Pantothenic Acid) |
Helps produce Energy from foods, Assists with Synthesis and Breakdown of Fats, Help produce Cholesterol, Steroid Hormones, Neurotransmitters and Red Blood Cell Hemoglobin, Assists the Liver with Detoxification | No RDA set – AI is 5 – 7 mg/day for Adults | Meat, Fish, Eggs, Dairy, Whole Grains, Legumes, Sweet Potato, Broccoli, Mushrooms, Avocados |
|
Vitamin B6 (Pyridoxine) |
Helps Produce Energy from Foods, Assists with Red Blood Cell production, Contributes to Heart Health | 1.3 – 2 mg/day for Adults | Salmon, Tuna, Poultry, Hazelnuts, Spinach, Bananas, Nuts |
|
Vitamin B7 (Biotin) |
Assists with the breakdown of Macro-nutrients into Energy, Involved with multiple Enzymes including ones which produce Glucose, Regulate Gene Expression | 40 ug/day for Adults | Eggs, Fish, Avocados |
|
Vitamin B9 (Folate) |
Required for DNA synthesis, Cell Growth & Repair and preventing Neural Tube Defects in Babies | 400 – 600 ug DFE/day*** | Lentils, Beans, Chickpeas, Spinach, Kale |
|
Vitamin B12 (Cobalamin) |
Required for the Production of Red Blood Cells, Nerve Health and Function, Heart and Vascular Health | 2.4 – 4 ug/day for Adults | Meat, Fish, Eggs, Dairy – only found in animal foods so Vegetarians and Vegans must supplement B12. Absorption goes down as we age – over 50s should also supplement B12 |
|
Vitamin C (L-ascorbic acid) |
Supports Antioxidant and Immune Function, Required to synthesise Collagen, the Amino Acid Carnitine, Neurotransmitters Serotonin and Noradrenaline | 90 – 125 mg/day for Adults | Kiwis, Grapefruit, Oranges, Strawberries, Red Peppers, Broccoli |
| Choline | Required for transport of Fats and Cholesterol, Component of Cell Membranes, Required to synthesise some Neurotransmitters, May help maintain heart and blood vessel health by helping to maintain normal Homocysteine levels | 400 – 550 mg/day for Adults | Eggs, Meat, Fish, Shitake Mushrooms, Quinoa, Amaranth |
|
Vitamin D (Cholecalciferol) |
Controls Absorption of Calcium and Phosphorus, Required for Bone Health, Promotes Immune Function, Influences Cell Growth & Division | 50 ug / 2000 IU/day for Adults. People living in Northern Latitudes may need to supplement | Created internally upon exposure to Sunlight, Food sources include Salmon, Mackerel, Sardines and Fortified Foods |
|
Vitamin E (a-Tocopherol) |
Protects Cells from damage (Oxidation) and improves Immunity | 15 – 19 mg/day alpha tocopherol (22.5 – 28.5 IU/day****) for Adults | Nuts & Seeds and their oils: Grapeseed, Rapeseed, Safflower, Sunflower, Olive, Soy, Almonds, Hazelnuts, Peanuts, Pecans. Also Wholegrains and Greens |
|
Vitamin K (Phylloquinone / Menaquinones) |
Necessary for Blood Clotting, Promotes Bone Mineralisation, Prevents Calcium buildup in Blood Vessels (calcification) | No RDA set – AI is 90 – 120 ug/day for Adults | Green Vegetables and Seed Oils are the best source: Kale, Chard, Parsley, Broccoli, Spinach, Green Lettuce, Soybean Oil, Rapeseed Oil, Olive Oil |