Vitamins

 

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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

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