Vitamins Guide And List Of Sources

Vitamins

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).

DRI

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.

Source: Food and Nutrition Board, Institute of Medicine, National Academies

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)

1 medium (61g)

125 mL (½ cup)

250 mL (1 cup)

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

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)

30 g (¼ cup)

175 mL (¾ cup)

30 g

250 mL (1 cup)

75 g (2 ½ oz.)

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)

Sources of Thiamine (Vitamin B1)

Source: Dietitians of Canada

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)

30 g

250 mL (1 cup)

175 g (¾ cup)

250 mL (1 cup)

50 g (1½ 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)

3-4

3-6

3-5

3-4

10-17

8-15

6-14

10-20

11-17

7-12

3-4

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.)

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

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

1 large

1 ounce

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

125 mL (1/2 cup)

1 medium

½ fruit

30 g (1/2 cup)

75 g (2 ½ oz.)

175 mL (3/4 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 slice

1 ounce

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)

6 sprouts

½ fruit

125 mL (½ cup)

1 slice (35 g)

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

138

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)

50 g (1 ½ oz.)

175 g (¾ cup)

250 mL (1 cup)

75 g (2 ½ oz.)

75 g (2 ½ oz.) or 3 slices

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

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

38-52

27-29

14-31

206

59-83

Serving size

125 mL (½ cup)

125 mL (4 sprouts)

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

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)

175 g (3/4 cup)

2 large

75 g (2 ½ oz.)

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

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

2-3

9-10

8-13

Serving size

125 mL (½ cup)

½ fruit

30 g (¼ cup)

2 large

75 g (2 ½ oz.)

60 mL (¼ cup)

30 mL (2 Tbsp.)

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

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

Serving size

3 ounces

½ cup

1 cup

½ 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.

Source: National Institutes of Health (NIH)

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

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)

202

356

147

Serving size

1 cup

1 cup, chopped

1 cup

8 fluid 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 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.