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Vitamins

Vitamins

 

 

Vitamins

Food Sources

Deficiency Symptoms

Importance

Absorption

Inhibitors

Enhancers
Vitamin A (retinol) Eggs, colored fruits and vegetables, fish liver oil, dairy products, beef liver, milk Allergies, dry hair, retarded growth, susceptibility for infection, sinus trouble, dry skin Healthy formation of bones, teeth, skin, maintenance of outer layer of many tissues & organs Coffee, alcohol, mineral oil C, D, E, zinc, calcium, B-complex
Vitamin B (complex) Whole grains, liver Poor appetite, rough dry skin, fatigue, dull hair, constipation, insomnia Helps functioning of nervous system, good for healthy skin, muscle tone, gives energy Stress, excessive sugar, coffee, alcohol, infections Calcium, E, C, phosphorus
Vitamin B-1 (thiamine) Organ meats, pork, nuts, wheat germ, poultry, fish, brown rice, egg yolks Depression, constipation, impaired growth, fatigue, nervousness, Maintains health of skin, mouth, eyes, hair, stabilizes appetite Tobacco, stress, fever, coffee, alcohol B-complex, sulfur, niacin, B-2, folic acid
Vitamin B-2 (riboflavin) Cheese, milk, egg yolks, nuts, organ meats, whole grains Inflammation of the mouth, eye problems, dizziness Necessary for antibody and red blood cell formation Alcohol, tobacco, coffee Phosphorus, niacin, C, B-complex, B-6
Vitamin B-6 (pyridoxine) Milk, cabbage, cantaloupe, meat, peas, wheat germ, whole grains, brown rice, prunes Possible loss of muscle control, nervousness, insulin sensitivity, hair loss, mouth disorders Weight control, good for healthy skin, nerves, muscles, antibody formation, digestion Alcohol, birth control pills, tobacco, Sodium, B-1, B-2, C, magnesium
Vitamin B-12 (cobalamin) Pork, beef, cheese, milk, eggs, fish, organ meats Tiredness, general weakness, poor appetite, speaking difficulties, brain damage Necessary for normal formation of red blood cells, healthy nervous system Tobacco, coffee, alcohol, laxatives B-complex, B-6, folic acid, sodium, potassium
Vitamin H (B-7) (biotin) Sardines, liver, egg yolks, whole grains, organ meats, Extreme exhaustion, loss of appetite, depression grayish skin color Fatty Acid production, good for healthy hair, skin, muscles Alcohol, raw egg white, coffee Sulfur, B-12, folic acid, C
Choline Leafy green vegetables, egg yolks, fish, soybeans, wheat germ Hemorrhaging of kidney, intolerance to fats, bleeding stomach ulcers, high blood pressure Metabolism and transport of fats and cholesterol, normal nerve transmission Excessive sugar, alcohol, coffee Folic acid, B-12, B-complex
Folic Acid (B-9) (folacin) Root vegetables, tuna, milk, oysters, salmon, white grains B-12 deficiency, anemia, retarded growth, graying hair Necessary for growth and division of cells, reproduction and growth Stress, alcohol, coffee, tobacco B-12, B-complex, C, biotin
Inositol Citrus fruits, nuts, milk, whole grains Eye problems, high cholesterol, skin problems, constipation Vital for hair growth, metabolism of fats and cholesterol, good for vital organs Corn, coffee, alcohol, antibiotics B-1, B-2, B-12, C, choline, phosphorus
Niacin (B-3) (nicotinic acid) Beans, green vegetables, whole wheat, nuts, fish, dairy products Dermatitis, nervous disorders, muscular aches, loss of appetite, insomnia Promotes growth, proper functioning of nervous system, maintains healthy skin Excessive sugar, corn, coffee, alcohol B-1, B-2, C, B-complex
Pantothenic Acid (B-5) Egg yolks, orange juice, fish, dairy products, poultry Stomach stress, sensitivity to insulin, eczema, hair loss, vomiting, diarrhea Resistance to stress, stimulates growth, good for skin, adrenal glands Coffee, alcohol Sulfur, C, B-6, B-12, folic acid, biotin
Paba (para-aminobenzoic acid) Leafy green vegetables, organ meats, yogurt, wheat germ Nervousness, anemia, constipation, tiredness, headaches Formation of red blood cells, color restoration, maintains healthy skin, hair Coffee, alcohol C, folic acid, B-complex
Vitamin C (ascorbic acid) Tomatoes, sprouted alfalfa seeds, peppers, citrus fruits, papaya Muscular weakness, anemia, appetite loss, skin hemorrhages, slow healing wounds Healthy teeth, gums, bones, strengthens blood vessels, resistance to infections Stress, high fever, tobacco, aspirin Calcium, magnesium, all vitamins and minerals
Vitamin D (cholecalciferol) Fat, butter, fish liver oil, sardines, tuna, egg yolks, salmon Muscle weakness, insomnia, soft bones and teeth, inadequate absorption of calcium Very important in infancy and childhood, healthy bone formation Mineral oil Phosphorus, calcium, choline, A, C, F
Vitamin E (tocopherol) Margarine, whole wheat, sweet potatoes, nuts, eggs, oatmeal Fragility of red blood cells, dry dull hair, sterility, impotency, miscarriages Slows aging, protects red blood cells, prevents blood clots Mineral oil, chlorine, birth control pills Phosphorus, manganese, A, B-1, C, E
Vitamin F (unsaturated fatty acids) Butter, wheat germ, vegetables, oils, sunflower seeds Dandruff, dry hair, diarrhea, varicose veins, weak nails Normal glandular activity, regulates blood coagulation X-rays, radiation Phosphorus, D, C, A, E
Vitamin K (phylloquinone) Cauliflower, soybeans, egg yolks, yogurt, alfalfa Tendency to hemorrhage resulting from prolonged blood clotting time Necessary for blood coagulation, normal liver functioning Mineral oil, X-rays, aspirin None
Vitamin P (bioflavonoids, rutin, hesperidin) Buckwheat, black currants, cherries, grapes, fruits Tendency to bruise and bleed easily Colds and flu prevention, healthy capillary walls and connective tissue

Same as for Vitamin C