Fat Soluble
Vitamins can be stored in the body and need
not be consumed daily. While it is difficult to
"overdose" on them from ordinary sources,
consuming mega doses of fat soluble vitamins, especially
A and D, can lead to a dangerous buildup in the
body.
Abbreviations: IU=International Units; mg=milligrams;
mcg=micrograms.
|
| Vitamin |
Sources |
Indication |
Efficacy |
Claims |
Vitamin A
Retinol
Men: 3 000 IU
Women: 2 700 IU |
Liver, fortified Milk
(Retinol form - see below for Carotene sources.) |
Essential for eyes,
skin and the proper function of the immune system.
Helps maintain hair, bones and teeth. |
Deficiency: Night
blindness; reduced hair growth in children; loss
of apetite; dry, rough skin; lowered resistance
to infection; dry eyes.
Overdose: Headaches; blurred vision; fatigue;
diarrhea; irregular periods; joint and bone pain;
dry, cracked skin; rashes; loss of hair; vomiting,
liver damage.
|
|
Beta Carotene
(Pro-Vitamin A)
(See Vitamin A) |
Carrots, Squash, Broccoli,
Green Leafy Vegetables |
Antioxidant. Converted
to Vitamin A in the body. (See Vitamin A) |
|
The antioxidant properties
of this nutrient may be a factor in reducing the
risk of certain forms of cancer. |
Vitamin D
Men: 100 IU
Women: 100 IU |
Egg Yolk, Milk, Exposure
to sun enables body to make its own Vitamin D. |
Helps build and maintain
teeth and bones. Enhances calcium absorption. |
Deficiency: Rickets
in children; bone softening in adults; osteoporosis.
Overdose: Calcium deposits in organs; fragile bones;
renal and cardiovascular damage.
|
|
Vitamin E
Men: 9-10 mg
Women: 6-7 mg |
Corn or Cottonseed Oil,
Butter, Brown Rice, Soybean Oil, Vegetable oils
such as Corn, Cottonseed or Soybean, Nuts, Wheat
Germ. |
Antioxidant. Helps form
red blood cells, muscles and other tissues. Preserves
fatty acids. |
Deficiency: Rare, seen
primarily in premature or low birth weight babies
or children who do not absorb fat properly. Causes
nerve abnormalities.
Overdose: Unknown.
|
The antioxidant properties
of this nutrient may be a factor in reducing the
risk of certain forms of cancer. |
Vitamin K
None established.
Estimated at 0.03 mcg/kg |
Green Vegetables, Liver,
also made by intestinal bacteria. |
Needed for normal blood
clotting. |
Deficiency:
Defective blood coagulation.
Overdose: Jaundice in infants.
|
|
Thiamine
Vitamin B1
Men: 0.8 - 1.3 mg
Women: 0.8 mg |
Sunflower Seeds, Pork,
whole and enriched Grains, dried Beans. |
Necessary for carbohydrate
metabolism and muscle coordination. Promotes proper
nerve function. |
Deficiency:
Anxiety; hysteria; depression; muscle cramps; loss
of apetite; in extreme cases beriberi (mostly in
alcoholics).
Overdose:
Unknown, although excess of one B vitamin may cause
deficiency of others.
|
|
Riboflavin
Vitamin B2
Men: 1.3 - 1.6 mg
Women: 1.1 mg |
Liver, Milk, Spinach,
enriched Noodles, Mushrooms. |
Needed for metabolism
of all foods and the release of energy to cells.
Essential to the functioning of Vitamin B6 and Niacin. |
Deficiency: Cracks and
sores around the mouth and nose; visual problems.
Overdose: See Vitamin B1.
|
|
Niacin
Vitamin B3
Men: 16-23 mg
Women: 14-16 mg
Niacin is converted to niacinamide in the body. |
Mushrooms, Bran, Tuna,
Chicken, Beef, Peanuts, enriched Grains. |
Needed in many enzymes
that convert food to energy. Helps maintain a healthy
digestive tract and nervous system. In very large
doses, lower cholesterol (large doses should only
be taken under the advice of a physician). |
Deficiency:
In extreme cases, pellagra, a disease characterized
by dermatitis, diarrhea and mouth sores.
Overdose:
Hot flashes; ulcers; liver disorders; high blood
sugar and uric acid; cardiac arrythmias.
|
|
Pantothenic Acid
Vitamin B5
Men: 2.5 mg
Women: 2.5 mg |
Abundant in animal tissues,
whole grain cereals and legumes. |
Converts food to molecular
forms. Needed to manufacture adrenal hormones and
chemicals that regulate nerve function. |
Deficiency:
Unclear in humans.
Overdose:
See Vitamin B1.
|
|
Vitamin B6
Pyridoxine
Men: 1.8 mg
Women: 1.5 mg |
Animal protein foods,
Spinach, Broccoli, Bananas. |
Needed for protein metabolism
and absorption, carbohydrate metabolism. Helps form
red blood cells. Promotes nerve and brain function. |
Deficiency:
Anemia, irritability, patches of itchy, scaling
skin; convulsions.
Overdose:
Nerve damage.
|
|
Vitamin B12
Cyanocobalamin
Men: 2 mcg
Women: 2 mcg |
Found almost exclusively
in animal products |
Builds genetic material.
Helps form red blood cells. |
Deficiency:
Pernicious anemia; nerve damage. (Note: Deficiency
rare except in strict vegetarians, the elderly or
people with malabsorption disorders.)
Overdose:
See Vitamin B1.
|
|
Biotin
60 mcg |
Cheese, Egg, Yolk, Cauliflower,
Peanut Butter |
Needed for metabolism
of glucose and formation of certain fatty acids.
Essential for proper body chemistry. |
Deficiency:
Seborrhic dermatitis in infants. Rare in adults,
but can be induced by consuming large amounts of
egg whites - anorexia, nausea, vomiting, dry scaly
skin.
Overdose:
See Vitamin B1
|
|
Folic Acid (Folacin)
Men: 180-220 mg
Women: 160-190 mg |
Green, leafy vegetables,
Orange Juice, organ Meats, Sprouts. |
Essential for the manufacture
of genetic material as well as protein metabolism
and red blood cell formation. |
Deficiency: Impaired
cell division; anemia; diarrhea; gastrointestinal
upsets.
Overdose: Convulsions in epileptics. May mask pernicious
anemia (see Vitamin B12 deficiency).
|
Adequate amounts of
this nutrient in the first stage of pregnancy may
reduce the risks of neural tube birth defects. |
Vitamin C
Ascorbic Acid
Men: 40 mg
Women: 30 mg |
Citrus Fruits, Strawberries,
Broccoli, Green Peppers |
Antioxidant. Helps bind
cells together and strengthens blood vessel walls.
Helps maintain healthy gums. Aids in the absorption
of iron. |
Deficiency: Muscle weakness,
bleeding gums; easy bruising. In extreme cases,
scurvy.
Overdose: Unknown.
|
The antioxidant properties
of this nutrient may be a factor in reducing the
risk of certain forms of cancer. May reduce the
effects of the common cold. |
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