Vitamin Chart

Vitamin (Adult RDA)	Best Sources	Functions	Deficiency Symptoms
A Retinol Carotene (800-1000 mcg)	Liver, eggs, dark green & deep orange fruits & vegetables, dairy products	Growth & repair of body tissues (resist infection), bone & tooth formation, visual purple production (necessary for night vision)	Night blindness, drying of the eyes, dry rough skin, impaired bone growth
B-1 Thiamin (1.0-1.5 mg)	Wheat germ, liver, pork, whole grains & enriched grains, dried beans	Carbohydrate metabolism, appetite maintenance, nerve function, growth & muscle tone	Mental confusion, muscle weakness, edema, fatigue, loss of appetite
B-2 Riboflavin (1.0-1.5 mg)	Dairy products, green leafy vegetables, whole grains & enriched grains	Necessary for fat, carbohydrate & protein metabolism, cell respiration, formation of antibodies	Sensitivity of eyes to light, cracks in corners of mouth, dermatitis around nose & lips
B-6 Pyridoxine (1.6-2.0 mg)	Fish, poultry, lean meats, whole grains	Necessary for fat, carbohydrate & protein metabolism, formation of antibodies	Dermatitis, anemia, nausea, smooth tongue
B-12 Cobalamin (2.0 mcg)	Organ meats, lean meat, fish & poultry, eggs, dairy products	Carbohydrate, fat & protein metabolism, maintains healthy nervous system, blood cell formation	Pernicious anemia,numbness & tingling in fingers and toes
Biotin (30-100 mcg)	Egg yolks, organ meats, dark green vegetables, also made by microorganisms in the intestinal tract	Carbohydrate, fat & protein metabolism, formation of fatty acids, helps utilize B vitamins	Not seen under normal circumstances; pale, dry, scaly skin, depression, poor appetite
Folic Acid (180-200 mcg)	Green leafy vegetables, organ meats, dried beans	Red blood cell formation, protein metabolism, growth & cell division	Anemia, diarrhea, smooth tongue, poor growth
Niacin (13-19 mg)	Meat, poultry, fish, nuts, whole grains & enriched grains, dried beans	Fat, carbohydrate & protein metabolism, health of skin, tongue and digestive system, blood circulation	General fatigue, digestive disorders, irritability, loss of appetite, skin disorders
Pantothenic Acid (4-7 mg)	Lean meats, whole grains, legumes	Converts nutrients into energy, formation of some fats, vitamin utilization	Not seen under normal circumstances; vomiting, severe abdominal cramps, fatigue, tingling hands & feet
C Ascorbic Acid (60 mg)	Citrus fruits, melon, berries, vegetables	Helps heal wounds, strengthens blood vessels, collagen maintenance, resistance to infection	Bleeding gums, slow healing wounds, bruising aching joints, nose bleeds, anemia
D Calciferol (5 mcg)	Egg yolks, organ meats, fortified milk, also made in skin exposed	Calcium & phosphorus metabolism (bone & teeth formation)	Poor bone growth, rickets, osteomalacia, muscle twitching
E Tocopherol (8-10 mg)	Vegetable oils & margarine, wheat germ, nuts, dark green vegetables, whole grains	Maintains cell membranes, protects vitamin A & essential fatty acids from oxidation, red blood cell formation	Not seen in humans except after prolonged impairment of fat absorption, neurological abnormalities
K (60-80 mg)	Green leafy vegetables, fruit cereal, dairy products	Important in formation of blood clotting agents	Tendency to hemorrhage