Vitamins

Vitamin may be defined as organic compounds required in the diet in small amounts to
perform specific biological functions for normal maintenance of optimal growth and
health of the organism.
A vitamin is an organic compound and an essential nutrient that an organism requires in
limited amounts. An organic chemical compound is called a vitamin when the organism
cannot make the compound in sufficient quantities, and it must be obtained through the
diet; thus, the term vitamin is conditional upon the circumstances and the particular
organism.
For example, vitamin C is a vitamin for humans, but not most other animals which make
enough internally. Vitamin D is essential only for people who do not have adequate skin
exposure to sunlight, because the ultraviolet light in sunlight normally promotes synthesis
of vitamin D.
Classification of vitamins
There are about 15 vitamins, essential for humans. This are given below:

The Recommended Daily Intake (RDI) is the daily intake level of a nutrient that is
considered to be sufficient to meet the requirements of 97–98%. The RDI is used to
determine the Daily Value (DV) of foods, which is printed on nutrition facts labels (as
%DV).

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 Vitamin A

 Vitamin A is a fat-soluble vitamin that is also a powerful antioxidant.

 Vitamin A- like all antioxidants- is involved in reducing inflammation through
fighting free radical damage.
 Consuming a diet high in antioxidants is a way to naturally slow aging.
 Antioxidants like Vitamin A are also responsible for building strong bones,
regulating gene regulation, maintaining healthy clear skin, facilitating cell
differentiation, and supporting immune function.

Vitamin A deficiency: The vitamin A deficiency may be due to inadequate dietary intake,
impaired intestinal absorption, reduced storage in liver and chronic alcholism.

 Night blindness (nyctalopia) is one of the earliest symptoms of vitamin A

deficiency. The individuals have difficulty to see in dim light since the dark
adaptation time is increased. Prolonged deficiency irreversibly damages a number
of visual cells.
 inadequate intake, fat malabsorption, or liver disorders
 causes dry, itchy and inflamed skin
 Severe deficiency of vitamin A leads to xerophthalmia. This is characterized by
dryness in conjunctiva and cornea, and keratinization of epithelial cells.
 Infertility and trouble conceiving
 Poor wound healing
 Throat and chest infections
 Delayed growth

RDA (Recommended Dietary Allowance): The daily requirement of vitamin A is

expressed as retinol equivalents (RE) rather than International Units (IU). The RDA of
vitamin A for adults is around 1,000 retinol equivalents (3,500 IU) for man and 800 retinol
equivalents (2,500 IU) for woman. One International Unit (IU) equals to 0.3 mg of retinol.
The requirement increases in pregnant women and lactating mothers.

Men: 18- <30 yrs 750 mg; 30- <60 yrs 750 mg; < 60 yrs 750 mg

Women: 18- <30 yrs 750 mg; 30- <60 yrs 750 mg; < 60 yrs 750 mg

Pregnant women: Full activities 750 mg; Reduced activities 750 mg

Lactating women: First 6 months 1200 mg; After 6 months 1200 mg

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Function:

 Growth and development

 Immune function
 Reproduction
 Red blood cell formation
 Skin and bone formation
 Vision
 Required for healthy skin, eyes and hair.
 Helps the body resists infection and
 Maintains healthy mucous membranes

Toxicity:

 Hypervitaminosis A is caused by consuming excessive amounts of preformed

vitamin A, not the plant carotenoids. Preformed vitamin A is rapidly absorbed and
slowly cleared from the body.

 Nausea, headache, fatigue, loss of appetite, dizziness, and dry skin can result.

 Excess intake while pregnant can cause birth defects.

Sources: Cantaloupe, Carrots, Dairy products, Eggs, Fortified cereals, Green leafy
vegetables (e.g., spinach and broccoli), Pumpkin, Red peppers, Sweet potatoes.

Vitamin D
 Vitamin D is a group of fat-soluble vitamins responsible for increasing intestinal
absorption of calcium, magnesium, and phosphate, and multiple other biological
effects.
 Cholecalciferol and ergocalciferol can be ingested from the diet and from
supplements.
Deficiency symptoms: Vitamin D deficiency is relatively less common, since this vitamin
can be synthesized in the body. However, insufficient exposure to sunlight and
consumption of diet lacking vitamin D results in its deficiency.
 Vitamin D deficiency occurs in strict vegetarians, chronic alcoholics, individuals
with liver and kidney diseases or fat malabsorption syndromes.

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  Deficiency of vitamin D causes rickets in children and osteomalacia in adults.
Rickets in children is characterized by bone deformities due to incomplete
mineralization, resulting in soft and pliable bones and delay in teeth formation. In
case of osteomalacia (adult rickets) demineralization of the bones occurs (bones
become softer), increasing their susceptibility to fractures.
 Fatigue and tiredness
 Bone and back pain
 Impaired wound healing

RDA (Recommended Dietary Allowance): The daily requirement of vitamin D is 400

International Units or 10 mg of cholecalciferol. In countries with good sunlight (like
India), the RDA for vitamin D is 200 IU (or 5 mg cholecalciferol).

Men: 18- <30 yrs 2.5 mcg; 30- <60 yrs 2.5 mcg; < 60 yrs 2.5 mcg
Pregnant women: Full activities 10 mcg; Reduced activities 10 mcg
Women: 18- <30 yrs 2.5 mcg; 30- <60 yrs 2.5 mcg; < 60 yrs 2.5 mcg
Lactating women: First 6 months 10 mcg; After 6 months 10 mcg
Function:
 Needed for calcium and phosphorus absorption and for healthy bones and teeth.
 Vitamin D plays a substantial role in the regulation of calcium and maintenance of
phosphorus levels in the blood, two factors that are extremely important for
maintaining healthy bones.
 Blood pressure regulation
 Calcium balance
 Hormone production
 Immune function
 Nervous system function
Toxicity: Hypervitaminosis D is not a result of sun exposure but from chronic
supplementation.
 Excessive supplement use will elevate blood calcium levels and cause loss of
appetite, nausea, vomiting, excessive thirst, excessive urination, itching, muscle
weakness
 Joint pain and disorientation.
 Calcification of soft tissues can also occur.

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Sources: Sunshine, Dairy products, Canned, Sardines, Herrings, Tuna, Sunflower, Seeds,
Egg yolk, Fish oils, Fish liver oil, Fortified cereals, Fortified dairy products, Fortified
margarine, Fortified orange juice, Fortified soy beverages (soymilk).
Vitamin D can be provided to the body in three ways:
1. Exposure of skin to sunlight for synthesis of vitamin D
2. Consumption of natural foods
3. By irradiating foods (like yeast) that contain precursors of vitamin D and
fortification of foods (milk, butter etc.).

Vitamin E
 Vitamin E refers to a group of compounds that include both tocopherols and
tocotrienols.
 It is essential for normal reproduction in many animals, hence known as anti-
sterility vitamin.

 α-tocopherol, the most biologically active form of vitamin E, is the second-most

common form of vitamin E in the diet.
 As a fat-soluble antioxidant, it interrupts the propagation of reactive oxygen
species that spread through biological membranes or through a fat when its lipid
content undergoes oxidation by reacting with more-reactive lipid radicals to form
more stable products.
Deficiency symptoms: The symptoms of vitamin E deficiency vary from one animal
species to another.
 Deficiency is associated with sterility
 Degenerative changes in muscle
 Megaloblastic anaemia
 Changes in central nervous system
 Severe symptoms of vitamin E deficiency are not seen in humans except increased
fragility of erythrocytes and minor neurological symptoms.

RDA (Recommended Dietary Allowance): Intake of vitamin E is directly related to the

consumption of polyunsaturated fatty acids (PUFA) i.e., requirement increases with
increased intake of PUFA.

AI (children ages 0–6 months): 4 mg/day

AI (children ages 7–12 months): 5 mg/day

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 RDA (children ages 1–3 years): 6 mg/day

RDA (children ages 4–8 years): 7 mg/day

RDA (children ages 9–13 years): 11 mg/day
RDA (children ages 14–18 years): 15 mg/day
RDA (adults ages 19+): 15 mg/day
RDA (pregnancy): 15 mg/day
RDA (lactation): 19 mg/day

Function:
 Natural antioxidant, helps healing, prevents scarring
 Keeps nerves and red blood cells healthy
 Protects cell membranes
 Balances cholesterol
 Repairs damaged skin
 Thickens hair
 Balances hormones
 Improves vision
 Improves physical endurance and muscle strength
 Important during pregnancy for growth and development
 Immune function
 Benefits of consuming more vitamin E-rich foods can include treating and
preventing diseases of the heart and blood vessels, such as chest pains, high blood
pressure, and blocked or hardened arteries.

Toxicity: Minimal side effects have been noted in adults taking supplements in doses less
than 2000 mg/day. There is a potential for impaired blood clotting. Infants are more
vulnerable.
Among the fat soluble vitamins (A, D, E, K), vitamin E is the least toxic. No toxic effect has
been reported even after ingestion of 300 mg/day for 23 years.
Sources: Sunflower seeds, Sunflower seed oil, Safflower oil, Peanut oil, Olive oil,
Almonds, Peanut butter, Fortified cereals and juices, Green vegetables (e.g., spinach and
broccoli), Nuts and seeds, Vegetable oils.

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 Vitamin K
 Vitamin K is the only fat soluble vitamin with a specific coenzyme function.
 It is required for factors, essential for coagulation
 Vitamin K is actually a group of compounds. The most important of these
compounds appears to be vitamin K1 and vitamin K2.
 Vitamin K1 is obtained from leafy greens and some other vegetables.
 Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and
eggs, and synthesized by bacteria.
Deficiency symptoms: The deficiency of vitamin K is uncommon, since it is present in the
diet in sufficient quantity and/or is adequately synthesized by the intestinal bacteria.
However, vitamin K deficiency may occur due to its faulty absorption (lack of bile salts),
loss of vitamin into feces (diarrheal diseases) and administration of antibiotics (killing of
intestinal flora).
Deficiency of vitamin K leads to the lack of active prothrombin in the circulation. The
result is that blood coagulation is adversely affected. The individual bleeds profusely even
for minor injuries. The blood clotting time is increased.
Adequate Intake (AI): Strictly speaking, there is no RDA for vitamin K, since it can be
adequately synthesized in the gut. It is however, recommended that half of the body
requirement is provided in the diet, while the other half is met from the bacterial
synthesis.
Children 0-6 months: 2 mcg/day
Children 7-12 months: 2.5 mcg/day
Children 1-3 years: 30 mcg/day
Children 4-8 years: 55 mcg/day
Children 9-13 years: 60 mcg/day
Girls 14-18 years: 75 mcg/day
Women 19 years and up: 90 mcg/day
Women, pregnant or breastfeeding (19-50) years: 90 mcg/day
Women, pregnant or breastfeeding (under 19) years: 75 mcg/day
Boys 14-18 years: 75 mcg/day
Men 19 years and up: 120 mcg/day

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Function:
 Promotes blood clotting to stop bleeding.
 Fight cancer
 Build strong bones
 Ensure healthy blood clotting
 Promote heart health
 Improve insulin sensitivity
 Boost brain function
Sources: Cabbage, Milk, Liver, Wheat bran, Green vegetables (e.g., broccoli, kale, spinach,
turnip greens, collards, Swiss chard, mustard greens).

Vitamin B1-Thiamin

 Thiamine (anti-beri-beri or antineuritic vitamin) is water soluble. It has a specific

coenzyme, thiamine pyrophosphate (TPP) which is mostly associated with
carbohydrate metabolism.
 Thiamine, also known as thiamin or vitamin B 1, is a vitamin found in food and
used as a dietary supplement.
 As a supplement it is used to treat and prevent thiamine deficiency and disorders
that result from it, including beriberi and Wernicke’s encephalopathy.
 It is taken by mouth or by injection.

Deficiency: Symptoms include burning feet, weakness in extremities, rapid heart rate,
swelling, anorexia, nausea, fatigue, and gastrointestinal problems.

RDA (Recommended Dietary Allowance): The daily requirement of thiamine depends

on the intake of carbohydrate.

Men: 18- <30 yrs 1.18 mg; 30- <60 yrs 1.18 mg; < 60 yrs 0.98 mg

Women: 18- <30 yrs 0.84 mg; 30- <60 yrs 0.86 mg; < 60 yrs 0.80 mg

Pregnant women: Full activities +0.11 mg; Reduced activities +0.08 mg

Lactating women: First 6 months +0.2 mg; After 6 months +0.2 mg

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Function:

 Necessary to help the body maximizes the use of carbohydrate, Its major source of
energy.
 Essential for the proper functioning of heart, nervous system and muscle
coordination.
 Conversion of food into energy
 Keeping the liver, skin, hair, and eyes healthy
 Needed for good brain function
 The B vitamins are sometimes called anti-stress vitamins, because they boost the
body’s immune system in times of stress.

Sources: Wheat germ, sunflower seeds, pine nuts, nuts, oatmeal, lean meat (especially
pork), offal, whole grain products, asparagus, lettuce, mushrooms, black beans, navy
beans, lentils, spinach, peas, pinto beans, lima beans, eggplant, Brussels sprouts, tomatoes,
tuna, whole wheat, soybeans

Vitamin B2-Riboflavin

 Vitamin B2 is a water-soluble vitamin that is flushed out of the body daily, so it

must be restored each day.
 Riboflavin, also known as vitamin B2, is a vitamin found in food and used as a
dietary supplement.
 As a supplement it is used to prevent and treat riboflavin deficiency and prevent
migraines.
 It may be given by mouth or injection.

Deficiency: Symptoms include cracks, fissures and sores at corner of mouth and lips,
dermatitis, conjunctivitis, photophobia, glossitis of tongue, anxiety, loss of appetite, and
fatigue.

RDA (Recommended Dietary Allowance): RDA is dependent on age, gender and

reproductive status. Higher intakes (by 0.2-0.5 mg/day) are advised for pregnant and
lactating women.

Men: 18- <30 yrs 1.77 mg; 30- <60 yrs 1.74 mg; < 60 yrs 1.47 mg

Women: 18- <30 yrs 1.26 mg; 30- <60 yrs 1.29 mg; < 60 yrs 1.20 mg
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 Pregnant women: Full activities +0.17 mg; Reduced activities +0.12 mg

Lactating women: First 6 months +0.3 mg; After 6 months +0.3 mg

Function:

 Maintaining the mucous membranes in the digestive system

 Maintaining a healthy liver
 Converting tryptophan into niacin, an amino acid
 Keeping the eyes, nerves, muscles and skin healthy
 Absorbing and activating iron, folic acid, and vitamins B 1, B3 and B6
 Hormone production by the adrenal glands
 Preventing the development of cataracts
 Fetal development, especially in areas where vitamin deficiency is common
 Aids in carbohydrate, protein and fat metabolism.
 Growth and development
 Red blood cell formation

Toxicity: Excess riboflavin may increase the risk of DNA strand breaks in the presence of
chromium. High-dose riboflavin therapy will intensify urine color to a bright yellow
(flavinuria) – but this is harmless.

Sources: Eggs, green vegetables, milk, and meat, liver, almonds, fortified, breakfast
cereals almonds, soybeans/tempeh, mushrooms, spinach, whole wheat, yogurt, mackerel.

Vitamin B3-Niacin

 Niacin also known as nicotinic acid, is an organic compound and is, depending on
the definition used, one of the 20 to 80 essential human nutrients.
 Together with nicotinamide it makes up the group known as vitamin B3 complex.
 It has the formula C6H5NO2 and belongs to the group of the pyridinecarboxylic
acids.

Deficiency: Symptoms include dermatitis, diarrhea, dementia, and stomatitis.

RDA (Recommended Dietary Allowance): One NE = 1 mg niacin or 60 mg of tryptophan.

Instead of mg, the daily requirements are known as niacin equivalents. Pregnancy and
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lactation in women impose an additional metabolic burden and increase the niacin
requirement.

Men: 18- <30 yrs 19.5 mg; 30- <60 yrs 19.1 mg; < 60 yrs 16.2 mg

Women: 18- <30 yrs 13.9 mg; 30- <60 yrs 14.2 mg; < 60 yrs 13.2 mg

Pregnant women: Full activities +1.9 mg; Reduced activities + 1.3 mg

Lactating women: First 6 months +3.3 mg; After 6 months +3.3 mg

Function:

 Required for fat, carbohydrate and protein metabolism.

 Aids in brain function, keeps nervous system healthy.
 Cholesterol production
 Conversion of food into energy
 Digestion
 Fights fatigue and also helps keep skin healthy.

Toxicity: Niacin from foods is not known to cause adverse effects. Supplemental nicotinic
acid may cause flushing of skin, itching, impaired glucose tolerance and gastrointestinal
upset. Intake of 750 mg per day for less than 3 months can cause liver cell damage. High
dose nicotinamide can cause nausea and liver toxicity.

Sources: Rice bran, Wheat bran, Liver, Peanut, Butter, Nuts, Beans, Enriched grain
products (e.g., bread, cereal, pasta, rice), Pork, Poultry, Seafood, Whole grains,
Mushrooms, asparagus, brown rice, corn, green leafy vegetables, sweet potato, potato,
lentil, barley, carrots, almonds, celery, turnips, peaches, chicken meat, tuna, salmon

Vitamin B5-Pantothenic acid

 Pantothenic acid, also called vitamin B5 (a B vitamin), is a water-soluble vitamin

 Pantothenic acid is an essential nutrient.
 Animals require pantothenic acid in order to synthesize coenzyme-A (CoA), as well
as to synthesize and metabolize proteins, carbohydrates, and fats. The anion is
called pantothenate.

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Types: There are multiple forms of pantothenic acid or compounds that release the active
form of the vitamin when digested. In addition to free pantothenic acid, these include:

Coenzyme A: A common source of this vitamin in foods. It releases pantothenic acid in

the digestive tract.

Acyl carrier protein: Like coenzyme A, acyl carrier protein is found in foods and releases
pantothenic acid during digestion.

Calcium pantothenate: The most common form of pantothenic acid in supplements.

Panthenol: Another form of pantothenic acid often used in supplements.

Deficiency: Develop postural hypotension, rapid heart rate on exertion, epigastric distress
with anorexia and constipation, numbness and tingling of the hands and feet ("burning
feet" syndrome); and have hyperactive deep tendon reflexes and weakness of finger
extensor muscles. Only in severe malnutrition may one notice tingling of feet.

RDA (Recommended Dietary Allowance):

The current Adequate Intakes (AI) for teens and adults ages 14 and up is 5
mg/day.

Adequate Intakes (AI) for pregnancy is 6 mg/day. AI for lactation is 7 mg/day.

For infants up to 12 months the Adequate Intakes (AI) is 1.8 mg/day.

For children ages 1–13 years the Adequate Intakes (AI) increases with age from 2 to
4 mg/day.

Function:

 Essential for metabolism of fats, carbohydrates and protein and to make fatty acids
and cholesterol.
 Conversion of food into energy
 Fat metabolism
 Hormone production
 Nervous system function
 Red blood cell formation
 healthy skin, hair, and eyes
 proper functioning of the nervous system and liver

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  healthy digestive tract
 making sex and stress-related hormones in the adrenal glands

Toxicity: Nausea, heartburn and diarrhea may be noticed with high dose supplements.

Sources: Whole grains, Legumes, Brewer’s yeast, Organ meats, Avocados, Beans and
peas, Broccoli, Milk, Mushrooms, Poultry, Seafood, Yogurt, lentils, split peas, avocado,
whole wheat, mushrooms, sweet potato, sunflower seeds, cauliflower, green leafy
vegetables, eggs, squash, strawberries, liver

Vitamin B6-Pyridoxine

 Vitamin B6 refers to a group of chemically similar compounds which can be

interconverted in biological systems.
 Vitamin B6 is part of the vitamin B group of essential nutrients.

Deficiency symptoms: Pyridoxine deficiency is associated with neurological symptoms

such as depression, irritability, nervousness and mental confusion. Convulsions and
peripheral neuropathy are observed in severe deficiency. Decrease in hemoglobin levels.

Dietary deficiency of pyridoxine is rather rare and is mostly observed in women taking
oral contraceptives, alcoholics and infants.

RDA (Recommended Dietary Allowance): As is observed from the coenzyme function,

pyridoxine is closely associated with protein (amino acid) metabolism. The daily
requirements of B6 are calculated on the assumption that the intake of protein is <100
g/day.

RDA for pregnancy is 1.9 mg/day. RDA for lactation is 2.0 mg/day.

For infants up to 12 months the Adequate Intake (AI) is 0.1–0.3 mg/day. and

For children ages 1–13 years the RDA increases with age from 0.5 to 1.0 mg/day.

Function:

 Essential for amino acid and carbohydrate metabolism.

 Helps the nervous system function properly.
 Aids in the production of red blood cells.
 Immune function

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  Nervous system function

Toxicity: Use of high doses of pyridoxine for dubious treatment of pre-menstrual

syndrome, carpal tunnel syndrome, and some neurologic diseases has resulted in
neurotoxicity. A UL of 100 mg/day as proposed by the US Food and Nutrition Board was
adopted by this consultation.

Sources: Wheat bran, Liver, Walnuts, Brown, Rice, Sunflower seeds, Mackerel, Meat,
Salmon, Tuna, Banana, Brewer’s yeast, Fruits (other than citrus).

Vitamin B7-Biotin
 Vitamin B7, more commonly known as biotin, is a water-soluble nutrient that is
part of the B vitamin family.
 Formerly known as vitamin H or coenzyme R.
Deficiency: Very rare in humans. Keep in mind that consuming raw egg whites over a
long period of time can cause biotin deficiency. Egg whites contain the protein avidin,
which binds to biotin and prevents its absorption. Dry scaly skin, dermatitis, anorexia,
vomiting, nausea, alopecia, depression, hallucinations, tingling sensation in the arms and
legs, listlessness
Adequate Intake (AI): In fact, biotin is normally synthesized by the intestinal bacteria.
However, to what extent the synthesized biotin contributes to the body requirements is
not clearly known.
5mcg of biotin for 0-6-month-old males,
6mcg of biotin for 7-12-month-old males,
8mcg of biotin for 1-3-year-old males,
12mcg of biotin for 4-8-year-old males,
20mcg of biotin for 9-13-year-old males,
25mcg of biotin for 14-18-year-old males, and
30mcg of biotin for males that are 19 years old and older.
0mcg of biotin for 14-50-year-old pregnant females; furthermore,
35mcg of biotin for 14-50-year-old lactating females.
Function:
 Essential for energy production and the metabolism of fats and protein.
 Required for healthy skin and hair.
 B vitamins help support adrenal function

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  Help calm and maintain a healthy nervous system and are necessary for key
metabolic processes.
 Biotin is essential for the metabolism of carbohydrate and fat.
 Diabetic individuals may be beneficial in controlling blood glucose levels.
 Biotin also provides health and strength to nails, skin and hair.
Sources: Egg yolk, Organ meats, Brewer’s yeast, Legumes, Nuts, Avocados, Cauliflower,
Fruits (e.g., raspberries), Liver, Pork, Salmon, Whole grains.

Vitamin B9 – Folic acid

 Folate is the naturally occurring form found in foods. Folic acid is the synthetic
form used in commercially available supplements and fortified foods. Inadequate
folate status is associated with neural tube defects and some cancers.
 Folate in the form of folic acid is used to treat anemia caused by folic acid
deficiency.
 Folic acid is also used as a supplement by women during pregnancy to prevent
neural tube defects (NTD) in the baby.
 Low levels in early pregnancy are believed to be the cause of more than half of
babies born with neural tube defects.
 More than 50 countries use fortification of certain foods with folic acid as a measure
to decrease the rate of NTDs in the population.
Deficiency: One may notice anemia (macrocytic/megaloblastic), sprue, Leukopenia,
thrombocytopenia, weakness, weight loss, cracking and redness of tongue and mouth,
and diarrhea. In pregnancy there is a risk of low birth weight and preterm delivery.

RDA (Recommended Dietary Allowance):

Men: 18- <30 yrs 200 mcg; 30- <60 yrs 200 mcg; < 60 yrs 200 mcg
Women: 18- <30 yrs 200 mcg; 30- <60 yrs 200 mcg; < 60 yrs 200 mcg
Pregnant women: Full activities 400 mcg; Reduced activities 400 mcg
Lactating women: First 6 months 300 mcg; After 6 months 300 mcg
Function:
 Making red blood cells
 Helping in rapid cell division and growth
 Synthesis of rna and dna and enhancing brain activities.

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  Maintaining the growth and replication of cells and tissues during the growing
years such as during pregnancy, infancy, childhood and adolescence.
 Needed to produce red blood cells for babies in utero.
 Prevention of birth defects
 Protein metabolism
Toxicity: Since vitamin B9 is water-soluble, it is excreted regularly from the body via urine
which effectively lowers the risk of toxicity. The Recommended Dietary Intake of folate is
400 mcg. Pregnant women and those planning pregnancies are suggested to have 400 to
800 mcg of folate every day. But do keep in mind to get consulted with a doctor or health
care personnel before taking Vitamin B9 in supplement form as an overdosage or
anything more than the prescribed amount can cause side effects like sleep disturbances,
mental confusion, skin reactions, loss of appetite, nausea, seizures and gastrointestinal
defects.
Sources: Brewer’s yeast, Liver, Dark green, Leafy vegetables, Lentils, Chickpeas, Kidney,
Beans, Nuts, Oat bran.

Vitamin B12-Cobalamin
 Vitamin B12, also called cobalamin, is a water-soluble vitamin.
 Vitamin B12 is one of eight B vitamins; it is the largest and most structurally
complicated vitamin.
 It consists of a class of chemically related compounds (vitamers), all of which show
pharmacological activity.
Deficiency Symptoms:
 Pernicious anemia (low hemoglobin levels, decreased number of erythrocytes and
neurological manifestations)
 Neuronal degeneration and demyelination of nervous system.
 Weakness and fatigue
 Pale or jaundiced skin
 Affect your mobility balance and coordination
 Glossitis and mouth ulcers
 Breathlessness and dizziness

RDA (Recommended Dietary Allowance):

Men: 18- <30 yrs 2 mcg; 30- <60 yrs 2 mcg; < 60 yrs 2 mcg

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 Women: 18- <30 yrs 2 mcg; 30- <60 yrs 2 mcg; < 60 yrs 2 mcg
Pregnant women: Full activities 3 mcg; Reduced activities 3 mcg
Lactating women: First 6 months 2.5 mcg; After 6 months 2.5 mcg
Function:
 Forms and generates red blood cells,
 Helps to create and regulate DNA,
 Maintains a healthy nervous system.
 Key role in the normal functioning of the nervous system via the synthesis of
myelin (myelinogenesis).
 In the maturation of developing red blood cells in the bone marrow.
 It is involved in the metabolism of every cell of the human body.
 Support bone health and prevent osteoporosis
 Prevent major birth defects
 Improve mood and symptoms of depression
 Supports healthy hair, skin and nails
Sources: Liver, Offal, Mussels, Oyster, Egg, Oily, Fish, Crab, Beef, Dairy products,
Fortified cereals, Meats, Poultry, Seafood (e.g., clams, trout, salmon, haddock, tuna).

Vitamin C
 Vitamin C, also known as ascorbic acid and L-ascorbic acid, is a vitamin found in
food and used as a dietary supplement.
 Vitamin C is water soluble vitamin.
 The disease scurvy is prevented and treated with vitamin C-containing foods or
dietary supplements.
 It is unclear if supplementation affects the risk of cancer, cardiovascular disease, or
dementia.
 It may be taken by mouth or by injection.
 Signs of vitamin deficiency include scurvy; dry and splitting hair; gingivitis
(inflammation of the gums) and bleeding gums; rough, dry, scaly skin; decreased
wound-healing rate, easy bruising; nosebleeds; and a decreased ability to ward off
infection.
 A severe form of vitamin C deficiency is known as scurvy.

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RDA (Recommended Dietary Allowance): About 60-70 mg vitamin C intake per day will
meet the adult requirement. Additional intakes (20-40% increase) are recommended for
women during pregnancy and lactation.

Men: 18- <30 yrs 30 mg; 30- <60 yrs 30 mg; < 60 yrs 30 mg
Pregnant women: Full activities 50 mg; Reduced activities 50 mg
Women: 18- <30 yrs 30 mg; 30- <60 yrs 30 mg; < 60 yrs 30 mg
Lactating women: First 6 months 50 mg; After 6 months
Function:
 Collagen production.
 Required for healthy skin, bones, cartilage, teeth and blood vessels.
 Promotes healing, aids iron absorption.
 Antioxidant- reduces the risk of cancer, cataract, and coronary heart diseases
 Collagen and connective tissue formation
 Immune function
 Bone formation
 Metabolism iron, hemoglobin, folic acid, tyrosine
 Synthesis of hormones
Sources: Guava, Red chilies, Broccoli, Green, Leafy vegetables, Capsicum, Citrus, Kiwi
and Papaya, Broccoli, Brussels sprouts, Citrus fruits and juices (e.g., oranges and
grapefruit), Peppers, Strawberries, Tomatoes and tomato juice.

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