|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
||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
||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
||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
||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.
||Essential in the blood clotting process.
||Green leafy vegetables like kale, spinach, broccoli, cauliflower