| 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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