Vitamin Fact Sheet

Vitamin A
Function:
• healthy eyes, skin, and bones
• hormone synthesis
Sources:
• dairy products
• dark green leafy vegetables
• deep orange fruits and vegetables
• eggs
• liver
Deficiency (Not enough):
• poor teeth and bone development and grwoth
• visual changes
• diarrhea
Toxicity (Too much):
• joint pain
• dry and itchy skin
• dry, cracked lips
• nausea / vomiting
• weight loss
Vitamin B6 (pyridoxine)
Functions:
• used in amino acid and fatty acid metabolism
• helps form red blood cells
• healthy nervous system
Sources:
• meat
• poultry
• fish
• whole grains
• enriched bread and cereal
• legumes
• green, leafy vegetables
Deficiency (Not enough):
• skin disorders
• anemia
• cracks in the corners of the mouth
• convulsions
• muscle twitching
Toxicity (Too much):
• damages nerves
Vitamin B12
Functions:
• helps form new cells
• helps support a healthy nervous system
Sources:
• meat
• poultry
• fish
• eggs
• milk
• cheese
Deficiency (Not enough):
• anemia
• fatigue
Toxicity (Too much):
• no toxic side effects
Daily Allowances:
• 300mcg
Thiamin (Vitamin B1)
Functions:
• energy metabolism
• proper nerve and muscle function
Sources:
• pork and organ meats
• legumes, nuts and whole grains
• enriched cereals
Deficiency (Not enough):
• body swelling
• heart damage
• weakness and paralysis
• mental status changes
Toxicity (Too much):
• rapid heart rate
• weakness
• difficulty sleeping
• muscle weakness
Daily Allowances:
• 50mg
Riboflavin (Vitamin B2)
Functions:
• energy metabolism
• healthy skin
• maintain and supports good vision
Sources:
• dairy products
• leafy, dark green vegetables
• whole grains
• enriched grains and cereals
Deficiency (Not enough):
• sunlight sensitivity
• skin rash
• cracks in the corners of the mouth
Toxicity (Too much):
• no toxic side effects
Daily Allowances:
• 50mg
Niacin (Vitamin B3)
Functions:
• energy metabolism
• healthy skin, digestive system and nervous system
Sources:
• meat
• milk
• eggs
• poultry
• fish
• whole grains
• enriched bread and cereal
• nuts
Deficiency (Not enough):
• weakness
• dizziness
• loss of appetite
• confusion
• diarrhea
• rash
Toxicity (Too much):
• swollen tongue
• rash
• low blood pressure
• nausea / vomiting / diarrhea
Daily Allowances:
• 100mg
Pantothenic Acid (Vitamin B5)
Functions:
• used in energy metabolism
Sources:
• meats
• eggs
Deficiency (Not enough):
• fatigue
• vomiting
Toxicity (Too much):
• diarrhea
Daily Allowances:
• 100mg
Vitamin C
Functions:
• antioxidant
• helps with wound healing
• strengthen resistance to infection
Sources:
• citrus fruits
• broccoli
• tomatoes
• melons
• dark green leafy vegetables
• cabbage
• strawberries
• potatoes
Deficiency (Not enough):
• anemia
• increased incidence of infection
• sore gums
• muscle pain
• joint pain
Toxicity (Too much):
• nausea / diarrhea
• fatigue
Daily Allowances:
• 3000mg
Vitamin D
Functions:
• strong bones and teeth
Sources:
• fortified milk
• eggs
• liver
• made by the body from sunlight
Deficiency (Not enough):
• bones disorders such as misshapen bones (in children), soft bones (in adults), and spontaneous bone fractures
Toxicity (Too much):
• kidney stones
• calcium deposits in soft tissue
• fatigue
Daily Allowances:
• 400IU
Vitamin E
Functions:
• functions as an antioxidant
• helps maintain healthy cell membranes
Sources:
• vegetable oils
• green, leafy vegetables
• whole grains
• egg yolks
Deficiency (Not enough):
• low blood count (anemia)
• weakness
Toxicity (Too much):
• dizziness
• weakness
• increases the effect of anti-clotting medications such as Coumadin
Daily Allowances:
• 400IU
Special Warning:
A recent report revealed that people taking over 400IU of Vitamin E per day have a 10% higher risk of death than those people taking less than 400IU per day. Use caution when taking Vitamin E supplements.

Vitamin K
Functions:
• important in blood clotting process
Sources:
• leafy green vegetables, cauliflower, and cabbage
• liver
• produced by bacteria in the intestinal tract
Deficiency (Not enough):
• prolonged bleeding time
• uncontrolled bleeding
Toxicity (Too much):
• jaundice (yellowing of the skin)
• interferes with anti-clotting medications such as Coumadin
Daily Allowances:
• 100mcg
Folate (Folic Acid)
Functions:
• helps form new cells
Sources:
• legumes
• liver
• leafy green vegetables
• beans
• nuts
Deficiency (Not enough):
• anemia
• smooth red tongue
• diarrhea
• constipation
• infections
• confusion
• weakness
Toxicity (Too much):
• diarrhea
• problems sleeping
• can mask a B12 deficiency
Daily Allowances:
• 800mcg
Biotin
Functions:
• used in energy and amino acid metabolism
• fat synthesis and breakdown
Sources:
• liver
• egg yolk
• green vegetables
Deficiency (Not enough):
• fatigue
• loss of appetite
• muscle pain
• dry and scaly skin
Toxicity (Too much):
• no toxicity side effects
Daily Allowances:
• 300mcg


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