Vitamins Table

Back Home Up

List of Vitamins required by our body



Food Sources

Deficiency Symptoms

Vitamin A

Vitamin A is often closely associated with protective effects in skin disorders and cancer. 

However, too much too frequently can be toxic.

Chronic high intake by young women in child bearing years may cause birth defects in their future children.

Critical to the development of bones and teeth.

Helps maintain good eyesight.

Enhances the immune system.

Prevents red blood cell damage.

Vitamin A is good for healthy skin, and the mucous membranes that protect the body's organs.

Most of your organs require vitamin A for proper functioning, especially the immune system.


Dark green leafy vegetables, Yellow-orange vegetables and fruits, Liver, Milk, Butter

Rhodopsin deficiency, night blindness, retarded growth, skin disorders, and increased infection risk

Beta Carotene

provitamin A

Beta Carotene is a lipid soluble antioxidant.

It may reduce the chances of heart disease, cataracts, and certain types of cancer.

Some studies show a reversal of precancerous conditions in certain types of malignancies (eg. leukoplakia).

Liver, milk, egg-yolk, carrots, dark green leafy vegetables and yellow fruits are high in vitamin A or beta-carotene.

There seems to be no toxicity when ingesting large amounts of beta-carotene - you might however have a slightly orange colored skin, as the carotene gets stored in your skin.

RDA: Adults 600 mcg, Children 600 mcg, Infants 350 mcg, Lactating Women 950 mcg

Vitamin B 1

thiamine, thiamin

Necessary for proper metabolism of sugar and starch to provide energy.

Maintains a healthy nervous system as well as aiding proper function of the heart and other muscles.

Stress increases the need for B-1 and all B

Needed by your body to process fats, proteins and carbohydrates.

B-1 also helps form the fuel your body needs to function.

You need thiamin to maintain normal nerve function.

Found in Brewer's yeast, whole & enriched grains, dried beans, wheat germ, oatmeal, whole wheat, bran, whole brown rice, black strap molasses, soybeans, liver, pork and meats.

Effective with B-Complex, B-2, Folic Acid, Niacin, Vitamin C, Vitamin E, Manganese.

Alcohol interferes with the absorption of this water based vitamin

Beriberi-muscle, weakness (including cardiac muscle), neuritis, and paralysis

It may affect brain functioning.

Seniors suffer with their mental ability when they have a low intake of thiamin.

This vitamin is considered non-toxic.


RDA: Men 1.3 mg, Women 1.0 mg, Children 1.1 mg, Infants 50 mcg

Vitamin B 2


If you are looking to produce a higher level of energy in the body, Vitamin B2 is the one of the more important nutrients.

If you exercise every day, you are using up your vitamin B2 supply.

Critical in the metabolism of carbohydrates, fats and proteins.

Riboflavin takes an active role in the metabolism, aiding in the conversion of food to energy.

Needed in the repair of the nails, skin and hair.

It also assists in the formation of red blood cells.

Also activates vitamin B-6 and folic acid.

Dairy products, cheese and milk are the best dietary sources of this vitamin, also green leafy vegetables (like spinach), whole & enriched grains

Eye disorders and skin cracking, especially at corners of mouth

Some studies are linking depression to low levels of riboflavin in the blood.

RDA: Men 1.5 mg, Women 1.2 mg, Children 1.3 mg, Infants 60 mcg

Vitamin B 3


Because niacin dilates the blood vessels, many people taking this supplement regularly report the heat sensation and redness, commonly occurring in the area of the face.


Used by your body to release energy from carbohydrates and to process alcohol.

Required for the synthesis of sex hormones, as well as being vital to the nervous system.

It also aids circulation, and reduces serum cholesterol.

Meat, poultry, fish, nuts, whole & enriched grains, dried beans

The average daily dosage for adults is approximately 15 mg. Fish and chicken are good natural sources.

Pellagra-diarrhea, dermatitis, and mental disturbance

RDA: Men 17 mg, Women 13 mg, Children 15 mg, Infants 650 mcg

Vitamin B 5


Pantothenic Acid assists in producing energy from foods (fats in particular).



Lean meats, whole grains, legumes

As food is processed, it loses Pantothenic Acid.

You can lose as much as 70% in frozen meat, 80% in canned legumes, 35% in dairy products, and 50% or more in refined grains.

Tingling hands and feet, loss of appetite, nausea, abdominal pain, fatigue, insomnia, reduced resistance to infection

RDA: Men 10 mg, Women 10 mg, Children 5.5 mg

Vitamin B 6


The principle vitamin for processing amino acids.

Also helps convert nutrients into energy.

Fish, poultry, lean meats, whole grains

Dermatitis, retarded growth, and nausea

RDA: Men 2.0 mg, Women 2.0 mg, Children 1.7 mg, Infants 0.1-0.4 mg

Vitamin B 12

cyanocobamin and cobolamin

Maintains healthy nervous system and assists with blood cell formation.

Liver, lean meat, fish and poultry, eggs, dairy products

Pernicious anemia and nervous system disorders

RDA: Men 2 mcg, Women 2 mcg, Children 1 mcg, Infants 0.5 mcg, Lactating Women 2.6 mcg

Vitamin B 9

folacin, folic acid, folate

Assists the normal development of cells, especially during pregnancy.

Also protects your body from amino acids linked to heart disease and stroke.

Green leafy vegetables (like spinach), liver, dried beans

Macrocytic anemia (enlarged red blood cells)

RDA: Men 100 mcg, Women 100 mcg, Children 80 mcg, Infants 25 mcg, Pregnant Women 400 mcg, Lactating Women 150 mcg

Vitamin C

ascorbic acid

Helps the formation of scar tissue,

Fights bacterial infection, Reduces the impact of some allergy producing substances,

Helps prevent the common cold (Controversial),

As an antioxidant, fights cancer, cataracts, and heart disease.

Citrus fruits, melon, berries, vegetables; like Broccoli, Tomatos, Oranges, Grapefruit, Cantaloupe

Scurvey-defective bone formation and poor wound healing

RDA: Men 40 mg, Women 40 mg, Children 40 mg, Infants 25 mg, Lactating Women 80 mg

Vitamin D


Critical for bone development and strength,

Mantains a stable nervous system, Maintains a normal and strong heartbeat,

Helps in blood clotting.

Fish-liver oils, Fortified milk, Egg yolks, Tuna fish

Rickets-poorly developed, weak bones; osteomalacia; bone resorption

RDA: Adults 0.01 mg, Children 0.01 mg

Vitamin E


Lessens oxidative damage after hard training,

Prevents lung damage from many pollutants,

Vital to the immune system.

Vegetable oils, Wheat germ, Whole grains, Rice, Leafy vegetables

Muscular dystrophy and sterility

RDA: Men 15 mg, Women 12 mg, Children 8.3 mg, Infants 4-5 mg

Vitamin K




Essential to blood clotting.

Green leafy vegetables, Vegetable oils, Fish

Excessive bleeding due to retarded blood clotting

RDA: Adults 70-140 mcg, Children 35-75 mcg

* RDA - Recommended Daily Allowance

The above opinionated views and information serves to educated and informed consumer .  The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. .It should not replaced professional advise and consultation.  A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions 

Amino Acid
Fats & Lipids
Functional Foods
Juicy News
Minerals Table
RDA Tables
Vitamins Table

Home Up

Copyright 2004 Irene Nursing Home Pte Ltd
All Right Reserved Last modified:Wednesday, 11 April 2007 12:51:04 PM +0800