List of Vitamins

Vitamin Dosage Functions Natural Sources
Vitamin A Retinol and/or Beta Carotene 5000 – 50,000 IU Helps build healthy eyes, required for growth and bone development. Beta Carotene is a good antioxidant. Helps healing of infections. Carrots, yams, pumpkins, yellow or orange fruits, beet greens, fish, eggs, tuna
Vitamin B1 Thiamine 25 – 300mg Helps in carbohydrate metabolism and energy production. Required for normal nerve function. Whole grains, rice bran, lean meats, fresh peas, beans, wheat germ, oranges, poultry, fish, enriched pastas
Vitamin B2 Riboflavin 25 – 300mg Helps in production of energy from foods and the formation of red blood cells. Fortified grains & cereals, leafy green vegetables, poultry, fish, yogurt, milk, cheese
Vitamin B3 Niacin 25 – 300mg Assists in release of energy from carbohydrates, fats and proteins; helps promote healthy skin. Fortified breads and cereals, brewer’s yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk peanuts, potatoes, tomatoes, tuna, veal, beef liver, chicken breast
Vitamin B5 Pantothenic Acid 10 – 300 mg Helps release energy from foods; required for synthesis of many substances. Lean meats, whole grain cereals, fish, legumes
Vitamin B6 2 – 300 mg Essential for protein metabolism and nervous system function; participates in synthesis of hormones and red blood cells. Whole grain breads and cereals, fish, chicken, bananas
Vitamin B9 Folic Acid 400 – 1,200 mcg Essential for red blood cell formation and synthesis of DNA and protein Fortified cereals, pinto beans, navy beans, green leafy vegetables, beef, brown rice, bran, cheese, lamb, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains
Vitamin B12 Cyanocobalamin 25 – 500 mg Helps maintain healthy nervous system, required for normal growth and for production of red blood cells. Helps breakdown fatty acids. Ham, clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, low fat diary products
Vitamin C 60 – 5,000 mg Required for formation of connective tissue, bones and teeth; assists in utilization of other vitamins, acts as an antioxidant. Citrus fruits, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes, watercress
Vitamin D 400 – 800 IU Aides in normal bone growth and tooth function; facilitates calcium and phosphorus absorption. Sun exposure, sardines, salmon, fortified milk, fortified cereals, herring, liver, tuna, margarine, cod liver oil
Vitamin E 30- 1,200 IU As an antioxidant it protects body cells and helps maintain normal red blood cells. Whole grains, wheat germ, nuts, spinach, sunflower seeds
Vitamin H Biotin 0.3 – 1 mg Assists in metabolism of carbohydrates and synthesis of fats and proteins. Legumes, nuts
Vitamin K 80 mcg Essential in the blood clotting process. Green leafy vegetables like kale, spinach, broccoli, cauliflower

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