Summary on Vitamins

Vitamins Aka Category Functions

Gene Expression and
A Retinol Fat Soluble Vitamins Calcium, which in of turn
Differentiation
D Ergocalciferol Fat Soluble Vitamins regulates
causing the
different
E Tocopherols Fat Soluble Vitamins concentration
reactionsblood of calcium
to the body
regulating clotting
K Phylloquinone Fat Soluble Vitamins and
and helps
transportsprevent age-
calcium
Processes carbs into
B1 Thiamine Water Soluble Vitamins throughout body and
energy, necessary forin
cells and cell
nerve playfunction
key role in
B2 Riboflavin Water Soluble Vitamins Converts
growth &food energyInto
B3 Niacin Water Soluble Vitamins glucose which is used to
cholestrol, it is also
process energy
B5 Pantothenic Water Soluble Vitamins
critical
makes hormones of
in production
B6 Pyridoxine Water Soluble Vitamins enzymes, involved in
influencing moods and
B7 Biotin Water Soluble Vitamins metabolizing, cell
and emotional
growth health.
and protein
B9 Folic Acid Water Soluble Vitamins
Key role
genetic in making
materials. Works
B12 COBALAMIN Water Soluble Vitamins body. It istoused
with B9 helptomake
form
C Ascorbic Acid Water Soluble Vitamins an important protien
used to make skin,
mmary on Vitamins

Sources Deficiency leads to RDA Excess Consumption

Meat, Poultry, Fish and Male : 0.9 mg per day ; Headache Vomitting,
Endogenous, Impaired Vision
DairySunlight, and Rickets for Female
Male &: 0.7 mg per
Female day
: 600
High blood pressure
excessive dryness ofand
Fish, Eggs, Poultry
Vegetable Liver weakness,
Oils, nuts. toddlers), Impaired
degenerative accumulation of calcium
andgreen
Butterleafy glucose tolerance, AdultsIU's
: 10per daymg per
to 15 Gastroinstestinal
salts in soft tissues
Seeds, neurologicaL
Excessive problems
Bleeding and Male : 120day
mcg per day ; problems
disease, if one is
vegetable and fish
Green Vegetables and
Easyloss of co-ordination
bruising , Low bone Female : 90 mcg per
fats, oils and sugar problems in cardio per day today
1.4 mg per receiving dialysis
density Anaphylaxis (Allergy)
Milk, Liver,
contains Eggs,
small Green
amount redness
vascular andand
health per day to 1.6 mgon
day depending per Limited study avaliable,
leafy vegetables,
polutry, whole inflammation (glossitis)
avacado, Headache, pain,
day depending on can't comment
grains
legumes, cereals and
avocodo,lean meat,
mushroom, fish Adominal
pulses Itching and Cramps
scalingand
of day to 17 mg per day abdominal pain and
Digestive issues depending
per on gender
day to 7.00 mg per Limited study
(tun organs
and Salt, meats
water ,fish), Very rare Itchingavaliable,
banana, avacado, Depression, Nausea, day to 2.0 mg peron
day depending day includecomment
can't headache,
lentils,whole grains Anemia, skin rashes or
Egg, wheat
legumes andbread,
whole Brittledematitis depending on
and thin finger day to 35 mcg per daygender numbness, and
Limited study avaliable,
avocado, salmon and
Spinach, Lentis and nails and hairloss depending
should not beonmore
gender
than can't comment
concentration,
Cheese Diarrhea and Anemia
king crabs, herring ,
garbanzo 0.9 mcg
1000 to 2.4
mcg per mcg
day confusion and
Limited study avaliable,
salmon, tune, lean beef, Anemia depending on gender
melons, can't comment
live , lowpeppers,
fat diary Scurvy (Weakness, Adult male : 90 mg ;
and age Digestive distress
collards, dancelion feeling tired) adult female : 75 mg (Diarrhea and Nausea)