Dienitians SPE Vitamin Cheat Sheet A Quick-Reference Guide for RDNs Water-Soluble Vitamins Supports the conversion of food | whole ond forlified grains, meot Vitamin 81 Men: 12mg into energy. Important for the ae ees Thiamine Women: 11 owth, development, and | (especially pork) and fish, legumes, ne Marcin el cana s, ond nuts Utilized as coenzyme for e Vitamin 2 | Men: 13mg metabolism as wellasthe "| £998 organ and lean meats, mil, Riboflavin Women: 1.1 mg growth development, and Tose ted reted dees Vitamin 83 Men:16mg | Important for the development | Meats, fish, nuts and legumes, and Necin Women: 14 ‘and function of cells. whole ‘and fortified grains mg 9 Beet, pouilry, seafood, organ meats, Vitamin 85 ‘ Needed for fatty acid synthesis | oat i eae eee erase i , , potatoes, Pontothenic Acid ne: ‘and degradation. lpecohiewhole sects saancre sunflower seeds, and chickpeas : Essentol for energy metabelsm Vitamin a6 | "9,59 Years:1.2 ma | snd immune function, es well as | Poultry, fish, organ meats, potatoes, Pyridoxine | yi a Sheet es brain development during ‘ond fruits (other than citrus) fomen S1+:15mq | “Eregnaney and infancy. Plays a ky rol in gone m ae Vitamin 87 ulation and cell signal wot, Fah Se eraraee a 30.meg certain vegetables (sweet potatoes, ak a ise carbon, spinoch, and broccal Boot Wa eons ofc , ‘asparagus, brussels sprouts, leai Wrenn 88 400 meg, Vital for DNA and cell division. | green vegetables), tales oneal (especially orange juice), nuts, beons, peas, and forlified grains Necessary for red blood cell Fish, meat poultry, eggs, dairy, Rene 24 meg rcebon, DNA, and forliied breakfast ences ‘and maintenance of nerve cells. nutritional yeast Functions os entioxidonts, | Fruits (especially citrus) and some i Men:90mg important for collagen formation : Vitamin © | Women: 75 mg for wound heciing, and eee improves immune function. pohetoes tomatoes) Reference: Dietary supplement fact sheets. NIH Office of Dietory Supplements. htips://ods.0d.nih.gov/focksheots/list-al/. © Dietwiont On Demnond Find more resources at shon dietitiansondemand com