WATER SOLUBLE VITAMINS

VITAMIN CHEMICAL FUNCTIONS SOURCES HYPOVITAMINOSIS

& OTHER SYMPTOMES
NAMES OF
VITAMIN
Vitamin B1 Thiamine Vitamin B1, commonly Top 10 Vitamin B1 A vitamin B1 overdose,
known as Thiamine, is a Rich Foods: though uncommon, can
coenzyme used by the  Nuts result in serious symptoms
body to metabolize food  Fish such a fast and irregular
for energy and to maintain  Lean Pork pulse, low blood pressure,
proper heart and nerve  Green Peas seizures, and cardiac issues.
functions. Thiamine plays  Squash Other signs and symptoms
a critical function in (Acorn) include shortness of breath
helping us digest and  Beans and a bluish tint to your lips.
obtain energy from our Headaches, stomach upset,
 Dry Roasted
meals by converting and general weakness are all
Soy Beans
nutrients into adenosine mild side effects of too much
(Edamame)
triprosphate, a type of vitamin B1.
 Seeds
usable energy (ATP).
 Cooked
Asparagus
 Bread

Vitamin B2 Riboflavin Vitamin B2 (Riboflavin) Top 10 Vitamin B2 Vitamin B2 hypovitaminosis 

health benefits includes Rich Foods: is a lesion of the mucous
maintaining energy levels,  Beef (Skirt membrane of the oral cavity,
protecting healthy skin Steak) which acquires a gray tinge,
and hair, promoting  Fortified Tofu against which the red-
development and growth  Low-Fat Milk crimson smooth surface of
of reproductive organs,  Salmon the tongue stands out. The
increased blood flow,  Mushroom defeat of the organs of vision
prevent diseases,  Lean Pork is photophobia, reduced
promoting healthy Chops visual acuity and frequent
development of fetuses, episodes of purulent
 Spinach
protect the digestive tract, conjunctivitis.
 Almonds
offers a powerful punch of
antioxidants, treating  Avocados
anemia, helping prevent  Eggs
cancer and preventing
AIDS/HIV.
Vitamin B3 Niacin Vitamin B3 or Niacin is The most prominent Vitamin B3 deficiency can
incredibly important since sources of vitamin B3 start with irritability,
 it is required for enzyme are: Vegetarian sources insomnia, headaches
synthesis and is essential include avocado, followed by tremors, anxiety,
for the healthy mushrooms, green depression, and full-blown
functioning of the nervous peas, beans, lentils, psychosis. Pellagra is a
system, digestive system, ginger, sweet pepper, disease caused by niacin
and skin and hair. B3 and potatoes. Nuts and deficiency. Pellagra can be a
assists in the signaling of seeds include peanuts, serious, and fatal problem
cells, the manufacturing soy nuts, pumpkin that is characterized by 3D’s.
and mending of DNA, and seeds, sunflower seeds,
the functioning of more squash seeds, whole
than 200 enzymes, much grains, soy milk, etc.
like all the other vitamins.
Vitamin B5 Pantothenic Vitamin B5 is a necessary  broccoli Since B5 occurs in almost all
Acid vitamin that aids in the  members of the foods, a deficiency is very
formation of blood cells cabbage family rare in Western developed
and the conversion of  white and sweet nations where people are
food into energy. It's potatoes uncommonly malnourished
unlikely that you'll ever  whole-grain and not acquiring enough
have a vitamin B5 cereals calories daily. However,
shortage or need to take  mushrooms deficiency may occur in
supplements if you  nuts combination with
consume a balanced and  beans deficiencies of other B
nutritious diet that  peas vitamins.
includes a range of foods.  lentils  Symptoms of a vitamin B5
 meats deficiency may include:
 poultry  fatigue
 dairy products  depression
 eggs  irritability
 insomnia
 stomach pains
 vomiting
 burning feet
 upper respiratory
infections
 muscle cramps
People at a greater risk of
developing a deficiency
include:
 alcoholics
 women on oral
contraceptives/birth
control pills
 people with severe
malnutrition
 people with impaired
absorption of

Vitamin B6 Pyridoxine Vitamin B6 is an
important nutrient for the
neurological system and
metabolism. Its functions
include converting food
into energy and assisting
in the production of
neurotransmitters like
serotonin and dopamine.
Vitamin B7 Biotin By breaking down lipids,
carbs, and proteins, biotin
aids in the creation of
energy/glucose. As a
result, it makes it easier
for many body cells to
absorb glucose for their
jobs. In this context,
studies have shown that
frequent consumption can
help diabetics regulate
their blood glucose levels.
Biotin is also beneficial to
the health and strength of
the nails, skin, and hair.
Vitamin B7 is also
necessary for the proper
functioning of the
neurological system.
Vitamin B9 Folic acid Vitamin B9 is essential
for boosting brain
cognitive function. It aids
in the rebuilding of brain
cells, which is then
utilized to improve
memory and focus as well
as treat symptoms linked
with psychotic illnesses
vitamins and minerals
due to certain
medications or
intestinal disorders
Vitamin B6 may be Deficiency of B6 can cause
found in a range of nerve damage called
meals, both animal and peripheral neuropathy.
plant-based. Beef liver, Symptoms may
tuna, salmon, fortified include burning, shooting
cereals, chickpeas, and tingling pain in your
poultry, and some arms, legs, hands and feet.
vegetables and fruits, Some describe it as a “pins
particularly dark leafy and needles” feeling. The
greens, bananas, nerve damage may also
papayas, oranges, and result in clumsiness, balance
cantaloupe. problems and difficulty
walking
Vitamin B7 is present Vitamin B7 (Biotin)
in modest levels in a Deficiency Symptoms
variety of foods. include hair loss, brittle hair,
Walnuts, peanuts, tiredness, rashes around the
cereals, milk, and egg mouth, nose and genital area,
yolks are all examples. dry eyes, sleeplessness, dry
Whole grain bread, skin, scaly skin, loss of
salmon, ham, sardines, appetite etc.
mushrooms, and
cauliflower are also
high in this vitamin.
Avocados, bananas,
and raspberries are all
biotin-rich fruits. Biotin
is found in adequate
levels in most people's
bodies when they eat a
well-balanced,
diversified diet.
Fruits and vegetables, The major deficiency
as well as meat and symptoms of Folic Acid
dairy products, are all (Vitamin B9)
naturally high in folate. is megaloblastic anemia,
This vitamin is notably depression, irritability,
abundant in dark green tiredness, loss of appetite etc.
leafy vegetables like
spinach and legumes
like lentils and black-
 such as schizophrenia and eyed peas.
hallucinations.
Vitamin Cobalamin Vitamin B-12 is crucial to You can get vitamin Complications with the
B12 the normal function of the B12 from the following digestive tract, such as
brain and the nervous foods: diarrhea, constipation, and
system. It is also involved  clams even dyspepsia, are common
in the formation of red  mussels symptoms of vitamin B12
blood cells and helps to  crab deficiency. 5- Funicular
create and regulate DNA.  salmon myelosis If the deficit is not
The metabolism of every  beef addressed, it can lead to
cell in the body depends  chicken potentially fatal
on vitamin B-12, as it  eggs (whole) consequences, including as
plays a part in the  milk damage to the nerve system.
synthesis of fatty acids
and energy production.
Vitamin C Ascorbic Acid The main function of  Kakadu Plums Symptoms of vitamin C
vitamin c is that is that, it  Acerola insufficiency included
helps in the synthesis of Cherries bleeding gums, loosening
collagen, which is an  Rose Hips and loss of teeth,
important component of  Chili Peppers hemorrhages (subcutaneous,
blood vessels, tendons,  Guavas internal in extreme
ligaments, and  Sweet Yellow instances), dry skin, pallor,
bone.Vitamin C also plays Peppers cyanosis of the lips, nails,
an important role in the  Blackcurrants and overall weakness.
synthesis of the  Thyme
neurotransmitter ,  Parsley
norepinephrine.It is also  Mustard
required for the synthesis Spinach
of carnitine , a small  Kale
molecule that is essential  Kiwis
for the transport of fat to  Broccoli
cellular organelles called  Brussels
mitochondria , for Sprouts
conversion to energy.  Lemons
Vitamin C is a biological
reducing agent, it is also
linked to prevention of
degenerative diseases -
such as cataracts, certain
cancers and
cardiovascular diseases.
Vitamin C may also be
able to regenerate other
antioxidants such as
vitamin E. Vitamin C is
also involved in the
 metabolism of cholesterol
to bile acids , which may
have implications for
blood cholesterol levels
and the incidence of
gallstones. Vitamin C is
also a highly effective
antioxidant. It helps to
protect the body against
pollutants. Ascorbic acid
also promotes healthy cell
development, proper
calcium absorption,
normal tissue growth and
repair - such as healing of
wounds and burns.

FAT SOLUBLE VITAMINS

VITAMIN CHEMICAL & FUNCTIONS SOURCES HYPOVITAMINOSIS
OTHER NAMES SYMPTOMES
OF VITAMIN
Vitamin A Retinol Helps form and maintain Found in potato, In severe situations, not
healthy teeth, bones, soft carrots, pumpkins, having enough vitamin A
tissue, mucous membranes, spinach, beef and can result in total
and skin. eggs. blindness or dying
corneas, which are
marked by Bitot's spots.
One of the most common
symptoms of dry eyes is
the inability to produce
tears.
Vitamin D Calciferol Also known as the Found in fortified When your body doesn't
"sunshine vitamin," since it milk and other dairy get enough vitamin D, it
is made by the body after products.  can cause a variety of
being in the sun. Ten to 15 symptoms, including hair
minutes of sunshine 3 loss. Alopecia,
times a week is enough to commonly known as
produce the body's spot baldness, and a
requirement of vitamin D variety of other health
for most people at most problems have been
 latitudes. People who do related to vitamin D
not live in sunny places deficiency. Bone
may not make enough weakening, poor bone
vitamin D. It is very hard density, osteoarthritis,
to get enough vitamin D heart disease, and cancer
from food sources alone. are among them.
Vitamin D helps the body
absorb calcium. You need
calcium for the normal
development and
maintenance of healthy
teeth and bones. It also
helps maintain proper
blood levels
of calcium and phosphorus
.
Vitamin E Tocopherol Antioxidant also known as Found in fortified Vitamin E insufficiency
tocopherol. It helps the cereals, leafy green can be caused by a
body form red blood cells vegetables, seeds, variety of factors. Many
and use vitamin K. and nuts. medical problems make
it difficult for your body
to absorb lipids,
particularly fat-soluble
nutrients like vitamin E.

This includes the

following:
Chronic pancreatitis
Cholestasis
Cystic fibrosis
Primary biliary cirrhosis
Crohn’s disease
Short bowel syndrome

Vitamin E insufficiency
can be caused by a rare
hereditary disorder called
ataxia. This neurological
disease has an impact on
muscular control and
coordination. Children
between the ages of 5
and 15 are the most
prone to develop.
Vitamin K Phytonadione The K vitamin, a natural Found in fortified Excessive bleeding is the
cure for blood congealing, cereals, leafy green most common indication
offers a long list of health vegetables, seeds, of vitamin K
advantages, including and nuts. insufficiency. Keep in
treating vitamin K mind that bleeding can
deficient disorders, occur everywhere, not
boosting cognitive and only at the cut or wound
bone health, and site. It's also possible that
decreasing cardiac the bleeding will be seen
problems. Vitamin K is if someone:
essential for maintaining
bone health. It ensures  Readily bruises
calcium-binding activity,  They acquire
which is necessary for the little blood clots
good functioning of the under their nails.
bones and gums, in  Bleeding in
conjunction with the D mucous
vitamin. In older women, it membranes that
improves the skeletal line internal
structure, enhances bone organs
density, and lowers the  Generates a very
chance of fracture. It is black (nearly tar-
also effective in the like) feces with
treatment of osteoporosis some blood in it.
and bone loss.
Doctors may notice
vitamin K insufficiency
in babies if they notice:

 Hemorrhage at
the site of the
umbilical cord's
removal
 Bruising of the
skin, nose,
gastrointestinal
tract, or other
parts of the body
 If the baby has
been circumcised,
there may be
bleeding in the
penis.
 A rapid bleed in
the brain, which
is exceedingly
hazardous and
perhaps fatal