| 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 |
Health and Fitness 