
Vitamins Guide And List Of Sources

Posted: 09/11/2017
Updated: 02/01/2018
​
Vitamins are organic (carbon-containing) substances derived from plants and animals that are essential for our body to develop and function normally.
Vitamins are required to make enzymes and hormones which are involved in numerous chemical reactions.
They can be separated into two groups: fat-soluble and water-soluble.
Fat-soluble vitamins
A
D
E
K
Vitamins A, D, E and K are fat-soluble meaning that they dissolve in fat but not in water. Once these vitamins are absorbed by the body, they are mainly stored in the fatty tissues and in the liver.
The liver provides the primary storage for vitamins A and D.
Vitamin E is stored mainly in body fat and to a lesser extent in reproductive organs. Relatively little vitamin K is stored.
As these vitamins are stored, it is not necessary to get a supply of them every day. On the other hand, getting too much of these vitamins (particularly vitamins A and D) can lead to toxic levels and cause problems in the body.
Note
The dietary reference values (DRIs) shown in each individual section are for healthy adults above the age of 18.
Water-soluble vitamins
B
C
The water-soluble vitamins B complex and C needs to be dissolved in water before your body can absorb them. Due to this, your body can’t store these vitamins in significant amounts.
The water-soluble vitamins that are not utilised are removed by your kidneys so you need a fresh supply of these vitamins every day. You cannot truly overdose on water-soluble vitamins unless you take massive doses.
Factors that deplete vitamins
There are several factors that can affect and deplete our body of vitamins:
​​​
Food storage and food preparation: vitamins can be destroyed by cooking (blanching) and washed out especially with ascorbic acid, thiamine and folic acid. It is best to:
-
Refrigerate fresh produce
-
keep milk and grains away from sunlight
-
use the cooking water from vegetables to prepare soups (1)
​
Smoking: directly lowers serum vitamin C and beta-carotene levels (2). It is advised that if you smoke, an extra 35 mg of vitamin C should be taken each day (3).
​
Stress: utilises B-complex vitamins and minerals (4).
​
Eating sugar and other refined products: strip chromium, zinc, vitamin B3 and other minerals from the body (5).
Dietary Reference Intakes (DRIs)
Recommended dietary allowances (RDA) and adequate intakes (AI) of vitamins
-
Recommended dietary allowances (RDA): sufficient to meet nutrient requirements of 97-98% healthy individuals.
-
Adequate intakes (AI): are used when insufficient evidence can be used to establish an EAR and RDA (shown in asterisk *)
Sometimes International units (IU) may be used instead of milligrams (mg). To see how to convert IU into mg and vice versa, click here.
Vitamin A
Forms
retinol, retinal, retinoic acid, alpha-carotene, beta-carotene, gamma-carotene, delta-carotene, epsilon-carotene, zeta-carotene, astaxanthin, beta-cryptoxanthin, canthaxanthin, fucoxanthin, lutein, zeaxanthin, violaxanthin, and neoxanthin
Functions
-
Maintains and protects vision
-
It is a component of rhodopsin, a protein that detects and absorbs light in the eyes
-
-
Maintains healthy bones and teeth
-
Growth and repair of body tissues
-
Provides immune support
-
A potent antioxidant that provides anti-cancer activity
-
Enhances the protection and regeneration of cells and mucous membrane
Dietary Reference Intakes (DRI)
900 μg/day for males and 700 μg/day for females
Sources
-
Spinach, squash, carrots, parsley, garlic, yams
-
Whole milk, eggs, meat and animal liver
-
Oily fish (salmon, mackerel, herring, trout, tuna, swordfish, kipper, sardines, and anchovies)
Vitamin A (μg) RAE
1096
653-709
604
509
468-505
498
143
119
103-104
16950
15052-15859
853
491-568
189
112 -118
190-252
Serving Size
1 medium
125 mL (½ cup)
125 mL (½ cup)
1 medium (61g)
125 mL (½ cup)
125 mL (½ cup)
125 mL (½ cup)
250 mL (1 cup)
250 mL (1 cup)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
2 large
Food
Sweet potato (cooked)
Carrots (cooked)
Butternut squash (cooked)
Carrot (raw)
Kale (cooked)
Spinach (cooked)
Cantaloupe
Whole milk
Soy beverage
Turkey Liver
Veal Liver
Eel
Bluefin tuna
Mackerel
Salmon
Egg
Sources of Vitamin A. RAE: retinol activity equivalents (1 μg retinol = 12 μg beta-carotene = 24 μg alpha-carotene or beta-cryptoxanthin)
Source: Dietitians of Canada
Deficiency
-
Age-related macular degeneration, night blindness, xerophthalmia, keratomalacia, and complete blindness
-
Impaired immunity, increased infections
-
Cancer
-
Skin problems e.g. acne
​
Overdose
-
Pain in joints, abdomen and bones, jaundice, nausea, loss of appetite, irritability, vomiting, and hair loss
-
Teratogenesis (results in birth defects)
Vitamin B Complex
B1
B2
B3
B5
B6
B7
B9
B12
The eight types of vitamin B mainly provides two functions in the body – energy metabolism and red blood cell generation. Some of the vitamin B types perform only one of these functions and the remaining are involved in both functions.
​
Vitamin B1, B2, B3 and B6 can work as coenzymes in energy metabolism. Coenzymes work with enzymes by accelerating reactions in the body.
Vitamin B1 (Thiamine)
Forms
Thiamine, thiamine diphosphate (thiamine pyrophosphate), thiamine monophosphate and thiamine triphosphate
Function
Thiamine acts as a coenzyme in the energy production system of every cell in the body. ATP is the energy currency that powers your body. There are a few pathways that your cell uses to make ATP, the major one being the Krebs cycle.
-
Necessary for nerve function
-
Energy metabolism
Dietary Reference Intakes (DRI)
1.2 mg/day for males and 1.1 mg/day for females
Sources
-
Pork, beef, liver, milk, eggs
-
Potatoes, nuts, oats, oranges, seeds, legumes, peas and yeast
-
Foods fortified with thiamine include rice, pasta, bread, cereals, and flour
-
Thiamine (mg)
0.28
​
0.25
​
0.50
0.72
0.60
0.10
0.43- 1.05
0.19 – 0.38
0.13-0.22
0.10
0.11-0.32
0.11 - 0.26
​
0.22 - 0.35
​
0.25-0.28
0.54
​
4.29
Serving size
125 mL (1/2 cup)
125 mL (1/2 cup)
30 g (¼ cup)
175 mL (¾ cup)
30 g
250 mL (1 cup)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
175 mL (¾ cup)
​
175 mL (¾ cup)
60 mL (¼ cup)
​
15mL (1 Tbsp.)
Food
Soybean sprouts (cooked)
Edamame/baby soybeans (cooked)
Wheat germ, (raw)
Oatmeal, instant (cooked)
Cereal (all types)
Soy beverage
Pork
Venison/deer
Liver (chicken, pork)
Tuna, yellowfin
Trout
Salmon
Beans (soybeans, black, pinto, adzuki, kidney, lima, navy)
Lentils (cooked)
Sunflower seeds
Yeast extract spread (marmite/vegemite)
Deficiency
-
Irritability, chronic fatigue, muscle weakness
-
Anorexia, rapid weight loss, poor appetite
-
Colitis, diarrhoea, abdominal pain
-
drowsiness, poor concentration, mental confusion, depression, memory loss, nerve damage, nerve inflammation (neuritis), psychosis
-
Tachycardia, heart failure, enlarged heart, heart complications
-
Syndromes: Beriberi, Wernicke-Korsakoff syndrome, and optic neuropathy
Additional Facts
-
Sulphite treatment results in loss of thiamine
-
Alcohol inhibits thiamine absorption
-
Patients treated with diuretics are at risk of thiamine deficiency
-
Thiamine deficiency is underdiagnosed among alcoholics and people with HIV/AIDS
Vitamin B2 (Riboflavin)
Forms
Riboflavin, riboflavin monophosphate (Flavin mononucleotide, FMN), flavin adenine dinucleotide (FAD)
Function
Important in cellular metabolism and in forming coenzymes that are necessary to make ATP, the energy currency of cells.
-
Forms vitamin B6 and folate active forms
-
Needed for metabolism
-
Cofactor of the cryptochrome pigments in the eye responsible for the circadian rhythm (sleep/wake cycle)
Dietary Reference Intakes (DRIs)
1.3 mg/day for males and 1.1 mg/day for females
Sources
-
Brewer’s yeast
-
Organ meats, milk, eggs
-
Almonds, wild rice, yogurt, brussels sprouts, spinach, soybeans
Riboflavin (mg)
0.2-0.6
0.2
1.1
0.4-0.5
0.2-0.4
0.4
​
0.2
​
0.2-0.3
0.2
1.6-2.7
0.4
0.3-0.4
0.3
0.2
0.4-0.5
0.3-0.4
0.2
​
5.3
Serving Size
125 mL (½ cup)
125 mL (½ cup)
30 g
250 mL (1 cup)
175 g (¾ cup)
250 mL (1 cup)
​
50 g (1½ oz.)
​
75 g (2½ oz.)
75 g (2½ oz.)
75 g (2½ oz.)
75 g (2½ oz.)
75 g (2½ oz.)
75 g (2½ oz.)
75 g (2½ oz.)
2 large
60 mL (¼ cup)
60 mL (1/4 cup)
​
30 mL (2 Tbsp.)
Food
Mushroom (white, Portobello)
Spinach (cooked)
Cornflakes
Milk
Yogurt
Soy beverage
Cheese (cheddar, blue, brie, camembert)
Pork or beef
Chicken or turkey
Liver
Salmon
Mackerel
Trout
Sardines
Eggs
Almonds
Soy nuts
Yeast extract spread (marmite or vegemite)
Sources of riboflavin (Vitamin B2)
Source: Dietitians of Canada
Deficiency
-
Sore throat, cheilosis (lesions of the lips), angular stomatitis (lesions of the corner of the mouth) and dermatitis
-
Normochromic-normocytic anaemia
-
Vision - blurred vision, itching, sensitivity to light and easily fatigued
-
Decreased oxidation of fatty acids and lower metabolic rate
-
Vitamin B6 deficiency
Additional Facts
-
Riboflavin may lower homocysteine levels
-
Intestinal bacteria can synthesise riboflavin
-
Drugs and treatment of neonatal hyperbilirubinemia with phototherapy can cause riboflavin depletion
Vitamin B3 (Niacin)
Forms
Niacin, nicotinic acid and nicotinamide
​
Function
-
Needed for CHO/fatty acid/amino acid metabolism
-
Nicotinamide is the derivative of niacin that is used to form the coenzymes NAD and NADP which are involved in oxidation and reduction reactions in energy-yielding metabolism
-
DNA repair
-
Regulate intracellular calcium
Dietary Reference Intakes (DRIs)
16 mg/day for males and 14 mg/day for females
Sources
Sources also include foods rich in tryptophan as dietary tryptophan can be metabolised to niacin.
-
Beef, pork, turkey, chicken, liver, milk, eggs
-
fish, salmon, tuna swordfish
-
Beets, peanuts, sunflower seeds, beans, green vegetables
Niacin (NE)
6
3-4
3-6
3-5
​
3-4
​
3
10-17
8-15
6-14
10-20
11-17
7-12
8
7
3-4
3-4
3-4
​
8
Serving size
125 mL (½ cup)
1 medium
30 g
175 mL (¾ cup)
50 g (1 ½ oz.)
​
250 mL (1 cup)
75 g (2½ oz.)
75 g (2½ oz.)
75 g (2½ oz.)
75 g (2½ oz.)
75 g (2½ oz.)
75 g (2½ oz.)
60 mL (1/4 cup)
60 mL (1/4 cup)
150 g (¾ cup)
175 mL (3/4 cup)
60 mL (1/4 cup)
​
5 mL (1 tsp)
Food
Mushrooms (Portobello)
Potato
Cereal (All Bran)
Oatmeal
Cheese (cheddar, gruyere, Gouda, mozzarella, brie)
Whole milk
Liver (beef, pork, chicken)
Chicken
Pork, beef or lamb
Tuna
Salmon
Mackerel (cooked)
Pumpkin, squash seeds
Peanuts
Tofu
Lentils
Sunflower seeds
Yeast extract spread (marmite or vegemite)
Sources of niacin (vitamin B3). NE: Niacin equivalent (60mg tryptophan = 1 mg niacin = 1 niacin equivalent)
Source: Dietitians of Canada
Deficiency
-
Anxiety and hallucinations, mental confusion
-
Fatigue
-
Pellagra –dermatitis, dementia and diarrhoea and death (the 4 Ds)
-
thick, scaly rash on the skin
-
inflamed tongue
-
irritated gastric tract and colon (vomiting and diarrhoea)
-
depression
-
memory loss
-
Overdose
-
Niacin: Liver damage and liver failure
-
Nicotinic acid: Vasodilatation and hypotension
Additional Facts
-
Most niacin in cereals is biologically unavailable as it is bound to niacytin
-
Niacin intake is calculated: niacin + 1/60 tryptophan intake
-
Excessive intake of leucine inhibits tryptophan metabolism
-
Nicotinic acid is used to treat hyperlipidaemia
Vitamin B5 (Pantothenic Acid)
Forms
Pantothenic acid, panthenol, pantetheine
Function
-
Energy metabolism
-
Biosynthesis of fatty acids
Dietary Reference Intakes (DRIs)
5 mg/day for both males and females
Sources
-
Liver, kidney, yeast, egg yolk, broccoli, fish, shellfish, chicken, milk, yoghurt, legumes, avocado and sweet potatoes
-
Organ meats, salmon, eggs, beans, milk, and whole grains
Pantothenic Acid (mg)
2.59
1.0
1.0
0.48
0.30
1.6
0.87
0.70
5.6
0.86
0.83
1.9
1.4
0.70
2.0
0.63
0.58
0.50
Serving size
1 cup (145g)
1 medium (½ cup)
½ fruit
½ cup (chopped)
1 whole
8 ounces
1 cup (8 fluid ounces)
½ cup (crumbled)
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
1 large
1 ounce
½ cup
½ cup
1 ounce
Food
Mushrooms (Shiitake)
Sweet potato (cooked)
Avocado (raw)
Broccoli (cooked)
Orange
Yogurt (plain, non-fat)
Milk
Cheese, feta
Beef liver (cooked)
Pork
Chicken
Trout
Lobster
Egg (cooked)
Sunflower seed kernels
Lentils (cooked)
Split peas (cooked)
Peanuts
Sources of pantothenic acid (vitamin B5)
Source: Oregon State University
Deficiency
-
Paraesthesia
-
Burning foot syndrome or nutritional melalgia
-
Depression
-
Fatigue
-
Insomnia
-
Irritability
-
muscle cramps
-
stomach pains
-
upper respiratory infections
-
Vomiting
Vitamin B6 (Pyridoxine)
Forms
Pyridoxine, pyridoxine phosphate, pyridoxamine, pyridoxamine phosphate, pyridoxal, pyridoxal 5-phosphate
Function
-
Amino acids are converted by the B6 vitamin into proteins and it is required for transforming stored sugar within the body into essential energy.
-
Involved in the manufacture of haemoglobin for carrying oxygen in the blood cells, hormones for regulating blood pressure, neurotransmitters and various enzymes
-
Regulate actions of steroid hormones
-
Amino acid/Fatty acid/glycogen metabolism
-
Regulation of gene expression
Dietary Reference Intakes (DRIs)
1.3 mg/day for both males and females
Sources
-
Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice, carrots, milk, soy and rice beverages, meat, fish and eggs
-
High protein foods: eggs, fish, poultry, meat, breakfast cereals and bread
-
Can be synthesised by intestinal flora
Vitamin B6 (mg)
0.37-0.60
0.33
0.27
0.43
0.26
0.35
0.66-0.76
0.46-0.57
0.24 - 0.59
0.20-0.30
0.25-0.48
0.78-0.84
0.71-0.74
​
0.29 - 0.47
​
0.84
0.30
0.35
0.27-0.48
Serving size
1 medium
1 medium
125 mL (1/2 cup)
1 medium
½ fruit
30 g (1/2 cup)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
​
75 g (2 ½ oz.)
​
175 mL (3/4 cup)
175 mL (3/4 cup)
60 mL (1/4 cup)
60 mL (1/4 cup)
Food
Potato
Sweet potato
Carrot juice
Banana
Avocado
Wheat Bran
Liver (turkey, beef)
Venison/deer
Pork
Beef
Chicken
Tuna
Salmon
Fish (herring, mackerel, halibut, trout, snapper)
Chickpeas/garbanzo beans
Soybeans
Pistachios
Sunflower seeds
Sources of vitamin B6. Source: Dietitians of Canada
Deficiency
-
Confusion
-
Depression
-
Irritability
-
Muscle weakness
-
Nervousness
-
Pellagra-like symptoms
-
Peripheral neuropathy
-
Sideroblastic anaemia
-
Weakened immune system
Overdose
-
Peripheral sensory neuropathy
Additional Facts
-
Treats side effects of premenstrual syndrome
-
Vitamin B6 in plant foods that have glycosides that reduces the bioavailability by 75-80% (6).
-
heating can make vitamin B6 biologically unavailable in most foods by the formation of an antimetabolite pyridoxyllysine (7).
-
vitamin b6 deficiency may result from drug administration e.g. penicillamine and isoniazid (8).
Vitamin B7 (Biotin)
Forms
Biotin and biocytin
​
Function
-
Lipogenesis (fat synthesis)
-
Gluconeogenesis (glucose synthesis)
-
Cell proliferation
Dietary Reference Intakes (DRIs)
30 mg/day for both males and females
Sources
Biotin (μg)
2-6
0.2-2
0.2-4
0.02-6
0.4-2
27-35
2-4
4-5
13-25
1.4-14
Serving size
1 whole
1 cup
1 cup
1 slice
1 ounce
3 ounces
3 ounces
3 ounces
1 large
1 packet (7 grams)
Food
Avocado
Raspberries
Cauliflower (raw)
Bread (whole-wheat)
Cheese (cheddar)
Liver
Pork
Salmon (cooked)
Egg (cooked)
Yeast
Sources of biotin (vitamin B7).
Source: Oregon State University
Deficiency
-
Anaemia
-
Anorexia
-
Depression
-
Scaly erythematous dermatitis
-
Fatigue
-
Hair loss (alopecia)
-
Hyperesthesia and Paraesthesia
-
insomnia or difficulty sleeping
-
Keratoconjunctivitis
-
Muscle pain
-
Nausea
Additional Facts
-
Avidin in uncooked egg whites bind to biotin making it unavailable for absorption
Vitamin B9 (Folic Acid)
Forms
Folic acid, folinic acid (5-methyltetrahydrofolate)
Function
-
Important in development of the spinal column
-
Required for production and maintenance of human cells
-
Amino acid metabolism
-
RNA/DNA synthesis
-
Fat and RBC/WBC synthesis
Dietary Reference Intakes (DRIs)
400 μg/day for both males and females
Sources
-
Liver, poultry, pork, shellfish, peas, beans, salmon
-
Green leafy vegetables (spinach, turnip), Asparagus, brussels sprouts, beets, broccoli, corn, dark leafy vegetables, avocado, oranges, lentils, sunflower seeds, flaxseed, cereal
Serving size
125 mL (½ cup)
4 spears
125 mL (½ cup)
125 mL (½ cup)
125 mL (½ cup)
6 sprouts
½ fruit
125 mL (½ cup)
1 slice (35 g)
175 mL (¾ cup)
175 mL (¾ cup)
175 mL (¾ cup)
175 mL (¾ cup)
60 mL (¼ cup)
75 g (2 ½ oz.)
​
30 ml (2 Tbsp.)
Food
Edamame/baby soybeans
Asparagus
Spinach
Artichoke
Broccoli
Brussels sprouts
Papaya
Pasta, egg noodles
Bread (white)
Lentils
Peas (chickpeas, black-eyed)
Beans (mung, adzuki)
Beans (pink, pinto, navy, black, white, kidney)
Sunflower seeds
Liver (turkey, chicken)
Yeast extract spread (vegemite or marmite)
Folate (μg)
106-255
128-141
121-139
79-106
89
83
56
138
64
265
138-263
234-238
​
157-218
​
77-81
420-518
​
360
Sources of folic acid.
Source: Dietitians of Canada
Deficiency
-
Depression, insomnia, irritability, cognitive impairment, and dementia
-
Weakness, poor growth, greying hair, inflammation of the tongue, palpitations and behavioural disorder
-
Stomach disorders including diarrhoea, mouth ulcer and peptic ulcer, loss of appetite and weight loss
-
Premature delivery, low birth weight of infants, neural tube defects (NTDs), anencephaly, spina bifida
-
Megaloblastic anaemia (immature red blood cells released into circulation) and low white cell and platelet count
-
Cardiovascular disease due to hyperhomocysteine
-
Breast, colon and pancreatic cancer due to altered methylation of DNA
Additional Facts
-
Absorption is reliant on a zinc-dependent enzyme
-
Commonly used drugs can cause folate depletion e.g. antiepileptic drugs like diphenylhydantoin (phenytoin), phenobarbital and primidone
-
The bioavailability of folate from milk is higher than free folic acid in cereals
-
High intakes of folate can mask the development of megaloblastic anaemia that is resulted from vitamin B12 deficiency
Vitamin B12 (Cobalamin)
Forms
Cyanocobalamin, hydroxocobalamin, aquocobalamin, methylcobalamin, adenosylcobalamin
Function
-
Helps form blood cells, maintain nerves
-
DNA/RNA synthesis
-
Fat and CHO metabolism
-
RBC maturation
Dietary Reference Intakes (DRIs)
2.4 μg/day for both males and females
Sources
-
Milk, cheese, yoghurt, beef, pork, fish, liver, eggs
-
Only occurs in animal foods: Molluscs, liver, salmon, trout, and tun
-
Vegans need to supplement
Vitamin B12 (μg)
1.2-1.4
1.3​
​
0.7-0.9
​
0.5
0.3-0.6
1.0
52.9-66.0
1.3-2.5
0.5-0.9
0.9-2.1
14.6
13.2-21.6
18.0
1.5-1.6
​
1.0
Serving Size
250 mL (1 cup)
250 mL (1 cup)
​
50 g (1 ½ oz.)
175 g (¾ cup)
175 g (¾ cup)
250 mL (1 cup)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.) or 3 slices
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
2 large
​
250 mL (1 cup)
Food
Whole milk
Skimmed milk​
Feta, Gouda, gruyere, brie, cheddar, fontina, mozzarella
Plain yogurt
Greek yogurt
Soy beverage (fortified)
Liver (lamb, veal, beef)
Beef
Pork
Salami (beef, pork)
Clams
Oysters
Mussels
Egg
Almond, oat or rice beverage (fortified)
Sources of cobalamin (vitamin B12) Source: Dietitians of Canada
Deficiency
-
Pernicious anaemia – megaloblastic anaemia, loss of sensation in feet, constipation, no appetite, weight loss
-
Chronic weakness, Tingling, confusion
Additional Facts
-
Deficiency oftentimes occur in vegans, vegetarians and the upon the elderly (especially those with atrophic gastritis)
Vitamin C
Forms
L-Ascorbic acid, D-isoascorbic acid, dehydroascorbic acid, calcium ascorbate, sodium ascorbate, other salts of ascorbic acid
Function
-
Antioxidant that helps to counteract free radicals
-
Collagen formation
-
Maintains connective tissue
-
Cell function
-
Wound healing
-
Protect the body from infections, supports the immune system
-
Contributes to the growth and repair of tissues (bones, teeth, and skin)
-
Healing wounds and forming scar tissue
Dietary Reference Intakes (DRIs)
900 mg/day for males and 700 mg/day for females
Sources
-
Guava, papaya, kiwi, oranges, grapefruits, strawberries, mangoes
-
red, yellow and green peppers, broccoli, tomatoes, brussels sprouts, dark leafy vegetables
Vitamin C (mg)
101-144
121-132
54
38-52
30
27-29
28
14-31
22
14
206
94
84
59-83
Serving size
125 mL (½ cup)
125 mL (½ cup)
125 mL (½ cup)
125 mL (4 sprouts)
125 mL (½ cup)
125 mL (½ cup)
125 mL (½ cup)
1 medium
6 spears
1 medium
1 fruit
½ fruit
1 large
1 medium​
Food
Peppers (red, yellow) raw
Peppers (red, green) cooked
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Kale
Potato
Asparagus
Tomato
Guava
Papaya
Kiwifruit
Orange
Good sources of vitamin C.
Source: Dietitians of Canada
Deficiency
-
Scurvy - Listlessness, general malaise, changes in personality, bleeding, bruising easily, hair and tooth loss, joint pain and swelling, decreased wound-healing rate, anaemia, decreased ability to ward off infection
-
Macrocytic (folate deficiency) or hypochromic anaemia (iron deficiency)
Overdose
-
Risk of developing oxalate and urate renal stones (9)
-
Increased risk of cardiovascular disease in diabetics (10)
-
diarrhoea and intestinal discomfort (11)
​
Facts
-
Works synergistically with vitamin E by regenerating oxidised vitamin E (12)
-
Vitamin C enhances absorption of iron
Vitamin D
Forms
Calcitriol, ergocalciferol (D2), cholecalciferol (D3)
-
Vitamin D3 (cholecalciferol) from sunlight
-
Vitamin D2 (ergocalciferol) from food
Function
-
promotes bone growth and bone strength as it regulates the absorption of calcium and phosphorus which are essential components for developing the structure and strength of your bones
-
regulates cell proliferation
Dietary Reference Intakes (DRIs)
15 μg/day for both males and females
Source
-
Salmon, tuna, mushroom, egg yolk, fortified milk, sunshine
-
No common plant sources
Vitamin D (μg)
1.25
2.15
2.6
1.45-1.78
1.4-2.2
9.85-15.9
8.45-10.6
9.8
3.4
8.6
2.5
​
2.1-2.3
Serving size
125 mL (½ cup)
250 mL (1 cup)
250 mL (1 cup)
175 g (3/4 cup)
2 large
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
250 mL (1 cup)
​
250 mL (1 cup)
Food
Orange juice (fortified)
Soy beverage (fortified)
Milk
Yogurt (fortified)
Egg yolk
Salmon (cooked or raw)
Salmon (raw or cooked)
Snapper
Whitefish
Mackerel
Goat’s milk (fortified)
Rice, oat, almond beverage (fortified)
Sources of vitamin D. Data was converted from International Units (IU) to μg. 1 IU is the biological equivalent of 0.025 μg cholecalciferol or ergocalciferol.
Source: Dietitians of Canada
Deficiency
-
Rickets in children and osteomalacia in adults
Overdose
-
Weakness, nausea, loss of appetite, headache, abdominal pains, cramp, diarrhoea
-
Hypercalcaemia, calcinosis (calcification of soft tissues such as kidney, heart, lungs and blood vessels)
Facts
-
Produced in your skin when exposed to sunlight
-
Vitamin D is actually a steroid hormone
Vitamin E
Forms
Tocopherols (d-alpha, d-beta, d-gamma and d-delta-tocopherol), tocotrienols (alpha, beta, gamma, delta tocotrienols)
Function
-
Potent antioxidant against oxidative damage in cells
-
Protects blood vessels, nerves, muscles, skin and hair
-
Modulates gene expression, regulates cell proliferation and platelet coagulability (alpha-tocopherol)
-
Cholesterol-lowering effect (tocotrienols)
Dietary Reference Intakes (DRIs)
15 mg/day for both males and females
Source
-
Avocado, spinach, broccoli, asparagus, kale, sunflower seeds, almonds, walnuts, hazelnuts, yams
Vitamin E (mg)
2-4
1-4
5
2-3
4
2
2
9-10
8-13
8
5
2
3
7
Serving size
125 mL (½ cup)
½ fruit
30 g (¼ cup)
2 large
75 g (2 ½ oz.)
75 g (2 ½ oz.)
75 g (2 ½ oz.)
60 mL (¼ cup)
60 mL (¼ cup)
30 mL (2 Tbsp.)
60 mL (¼ cup)
60 mL (¼ cup)
60 mL (¼ cup)
5 mL (1 tsp)
Food
Spinach
Avocado
Cereal (wheat germ)
Egg
Eel
Sardines (canned)
Tuna (canned)
Almonds
Sunflower seeds
Almond butter
Hazelnuts
Peanuts
Pine nuts
Vegetable oil (wheat germ)
Sources of vitamin E.
Source: Dietitians of Canada
Deficiency
-
Cerebellar ataxia/cerebellitis (loss of coordination)
-
Axonal degeneration of sensory neurones
-
Skeletal myopathy
-
Pigmented retinopathy (vision problems)
-
Haemolytic anaemia in premature infants
Overdose
-
Interferes vitamin K’s anticoagulation function resulting in bleeding (13)
-
increased all-cause mortality (14)
Additional Facts
-
Patients with abetalipoproteinemia (a disorder of fat metabolism) and those that suffer from AVED (ataxia with vitamin E deficiency) are at risk of developing vitamin E deficiency
Vitamin K
Forms
Phylloquinone (K1), menaquinones (K2), menadiones (K3)
Function
-
K1 (phylloquinone): Helps make blood clotting proteins
-
K2 (menaquinone): helps make bone-building proteins (osteocalcin)​
Dietary Reference Intakes (DRIs)
120 μg/day for males and 90 μg/day for females
​Sources
-
K1: plant foods: Kale, spinach, broccoli, cabbage, leafy greens
-
K2: formed by bacteria in the intestines; hard cheese, egg yolk, grass-fed butter, natto
Vitamin K (μg)
850
530
426
145
113
110
43
28
19
15
25
Serving size
3 ounces
½ cup
½ cup
1 cup
1 cup
½ cup
½ cup
¾ cup
¾ cup
1 ounce
1 tablespoon
Food
Natto
Collards
Turnip greens
Spinach (raw)
Kale (raw)
Broccoli
Soybeans (roasted)
Carrot juice
Pomegranate juice
Pine nuts
Soybean oil
Sources of Vitamin K.
Deficiency
-
Associated with heart disease and osteoporosis
-
Fetal warfarin syndrome due to impaired synthesis of osteocalcin
-
Vitamin k deficiency bleeding in newborns (previously called haemorrhagic disease)
Facts
-
Antibiotics can lead to vitamin K deficiency
-
Prophylactic vitamin K is given to all newborn infants
Choline
(Not a vitamin nor a mineral but an essential nutrient)
Forms
Phosphatidylcholine, lecithin, CDP Choline (Citicoline), Alpha GPC (15)
Function
-
A precursor for neurotransmitter acetylcholine involved in nerve and muscle function
-
Normal liver metabolism
Dietary Reference Intakes (DRIs)
15 mg/day for both males and females
Sources
Total Choline (mg)
63
63
202
38
356
97
73
94
75
71
147
Serving size
1 cup
1 cup, chopped
1 cup
8 fluid ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
3 ounces
1 large
Food
Brussel sprouts
Broccoli
Cereal (Wheatgerm)
Skimmed milk
Beef Liver
Beef
Chicken breast
Scallop (steamed)
Salmon (canned)
Atlantic cod
Egg
Good sources of vitamin K.
Source: Oregon State University
Deficiency
-
Chronic liver damage and liver failure
-
Atherosclerosis (16)
-
Neurological disorders e.g. depression, Alzheimer’s disease, Huntington’s chorea, Tourette’s disease, schizophrenia (17)
Additional Facts
-
Recently classified by the Institute of medicine in 1998 as an essential nutrient
Vitamin Interactions
Vitamin K and Blood
Vitamin K helps the body clot blood. If you get a cut, your blood’s natural tendency to clot will keep you from bleeding to death.
But there are some people who have blood that clots too readily, or who have health issues that require thinner blood. Some people with specific heart problems may be on medication designed to thin the blood. Doctors may also prescribe a blood thinner for a patient getting ready for some types of surgeries.
If thinning the blood is your doctor’s goal, taking a vitamin K supplement or eating foods that are particularly rich in Vitamin K may be dangerous (18).
Vitamin C and Aspirin
If you’re taking an aspirin each day, your body may be experiencing a vitamin C deficiency. Studies have indicated that vitamin C is typically absorbed by blood cells, but aspirin in the system may block this normal absorption action (19).
Vitamin C and Iron
If you need more iron in your body, you may want to consider increasing the amount of vitamin C in your daily food intake. It seems that having enough vitamin C in your system makes your body more readily absorb iron, tackling that anaemia problem more quickly than taking iron alone (20).
Vitamin A and Antibiotics
If you’re taking antibiotics, particularly over a long period of time, your body may have trouble absorbing sufficient amounts of vitamin A. If you’re taking drugs to lower your cholesterol, you may also experience vitamin A deficiency (21).
Vitamin E and Zinc
Vitamin E and zinc work together. If your body has lower-than-normal levels of zinc, you may also have a vitamin E deficiency, even if you’re eating healthy (22). In addition, vitamins C and E also work together.