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Vitamin List

Here are the 13 essential vitamins the body needs to function properly. Two are actually considered non-essential (Vitamin D & Biotin) because the body can synthesize them.

Vitamin A:

  • Fat soluble vitamin
  • Benefits: antioxidant, vision, immune system, reproduction, heart, lungs and kidneys.
  • Signs of Deficiency: anemia, rashes and night blindness.
  • Food Sources: carrots, sweet potatoes, kale, liver, cheeses, mangoes, butter, eggs, cantaloupe.
  • RDA Dosage: 14 years and older – 700 and 900 mcg, Nursing 1200 and 1300 mcg.

Vitamin B1 (Thiamine):  

  • Water soluble (B Complex) vitamin.
  • Benefits: Metabolize food into energy, growth, function of cells.
  • Signs of Deficiency: poor memory, muscle cramps, muscle atrophy, korsakoff syndrome.
  • Food Sources: Whole grains, cereals, nuts, meats, beans and peas.
  • RDA Dosage: 19 years and older – 1.2 mg for Men, 1.1 mg for Women, Nursing is 1.4 mg.

Vitamin B2 (Riboflavin):  

  • Water soluble (B Complex) vitamin
  • Benefits: Growth, development, functions of cells. Helps turn food into energy. Break down Protein into amino acids plus Fat & Carbs into Glucose.
  • Signs of Deficiency: Migraines, Weakness, swollen tongue, blurred vision, itching, cracking of skin on corners of mouth, Anaemia, Dermatitis.
  • Food Sources: Milk, Yogurt, Beef Liver, Lamb, Mushrooms, Spinach, Almonds.
  • RDA Dosage: 18 years and older - 1.3 mg for Men, 1.1 mg for Women, Nursing is 1.6 mg.

Vitamin B3 (Niacin):

  • Water soluble (B Complex) vitamin
  • Benefits: Helps improves Cholesterol levels, Diabetes, joints (Arthritis), brain and skin, hair and eyes, convert carbs into energy, treats pellagra.
  • Deficiency: Pellagra, vomiting, diarrhea, memory loss, fatigue, headache, Dermatitis.
  • Food Sources: Mushrooms, peanuts, chicken, liver, tuna, green peas, turkey.
  • RDA Dosage: 18 and older – 16 to 18 mg for Men and Women, Nursing/Pregnant 0 mg (avoid supplementing).

Vitamin B5 (Pantothenic acid):  

  • Water soluble (B Complex) vitamin
  • Benefits: Makes blood cells; Helps convert Carbs into Energy (Glucose), also for Liver, Skin, Hair and Eyes. Helps fight Asthma, Allergies, Stress and anxiety…
  • Deficiency: Neuropathy, Fatigue, headache, IBS, adrenal problems.
  • Food Sources: Mushrooms, Eggs, Beef, Chicken, Turkey, Avocados, Sunflower seeds.
  • RDA Dosage: 18 and over: 5 mg for Men and Women, Pregnant 6 mg & Nursing 7 mg.

Vitamin B6:  

  • Water soluble (B Complex) vitamin
  • Benefits: For Metabolism, and Brain development in pregnancy & infancy and immune function. Also make antibodies, hemoglobin, break down proteins, blood sugar normality…
  • Deficiency: tingling in feet and hands, extreme fatigue, weakness and irritability or depression
  • Food Sources: Beef, Fish, Liver, Potatoes, starchy Vegetables, fruit (non citrus)
  • RDA Dosage: 14 to 18 years: 1.3 for Men, 1.2 mg for Women, 19-50 years: 1.3 mg for Men and Women, 51 + years: 1.7 mg for Men and 1.5 mg for Women.

Vitamin B7 (Biotin):  

  • Water soluble (B Complex) vitamin
  • Benefits: For Healthy Nerves, Digestive, metabolic and Cardo Functions. Keeps skin, hair, eyes and liver healthy…
  • Deficiency: Hair Loss, red rash around eyes, nose, mouth and genitals, Plus depression, lethargy, hallucination, numbness and tingling sensations.
  • Food Sources: Organ meats, barley, corn, egg yolks, milk, royal jelly, fortified cereals, brewer’s yeast, soy and wheat bran. Vegetables: Avocado, broccoli, cauliflower, mushrooms, potatoes, spinach…
  • RDA Dosage: 14 to 18 years: 25 mcg for Men and Women, 19 and older: 30 mcg for Men and Women, 30 mcg for Pregnancy and 35 mcg for Lactation. 19 years and older: 30 mcg for Men and Women, 30 mcg for Pregnancy and 35 mcg for Lactation.

Vitamin B9 (Folate or Folic Acid):

  • Water soluble (B Complex) vitamin
  • Benefits: Preventing birth defects, heart attacks, premature aging, mental disorders and production of red blood cells, Needed for DNA.… 
  • Deficiency: fatigue, mouth sores, gray hair, swollen tongue, poor growth, Anemia,
  • Food Sources: Dark leafy greens, Asparagus, Broccoli, Citrus Fruits, Beans/Peas/Lentils, Avocado Brussel Sprouts.
  • RDA Dosage: 14 to 18 years: 400 mcg DFE for Men and Women, 600 mcg DFE for Pregnancy and 500 mcg DFE for Lactation. 19 years and older: 400 mcg DFE for Men and Women, 600 mcg DFE for Pregnancy and 500 mcg DFE for Lactation.

Vitamin B12 (Cyanocobalamin):  

  • Water soluble (B Complex) vitamin
  • Benefits: For Nerve and blood cells, DNA, Energy, and Memory…
  • Deficiency: Anemia, weakness, tiredness, light-headedness, heart palpitations, shortness of breath, pale skin, constipation, diarrhea, loss of appetite, nerve problems, vision loss…
  • Food Sources: Eggs, milk, cheese, meat, fish, shellfish, organ meat and poultry.
  • RDA Dosage: 14 years and older: 2.4 mcg for Men and Women, 2.6 mcg for Pregnancy and 2.8 mcg for Lactation.

See more on Vitamin B12

Vitamin C (Ascorbic Acid):

  • Water soluble vitamin
  • Benefits: Antioxidant, Bones, teeth, gums, blood vessels, skin healthy, keeping arteries strong, helping to protect cells, speed up wound healing and immune system.
  • Deficiency: Smoking, excessive drinking or regularly eating junk food can deplete levels of vitamin C and lead to deficiency, which means that some people may need to take supplements in order to protect their health. Deficiency can lead to: scurvy, impaired immune system.
  • Food Sources: Oranges, lemons, blackcurrants, grapefruit, kiwi fruit and papaya. Vegetables are such as bell peppers, broccoli, tomatoes, peas, potatoes and leafy green vegetables.
  • RDA Dosage: 14 to 18 years - 75 mg for Men, 65 mg for Women, 80 mg for Pregnant, 110 mg for Lactation. 19 and over - 90 mg for Men, 75 mg for Women 85 mg for Pregnant, 120 mg for Lactation. 19 and over - Smokers - 125 mg for Men, 110 mg for Women.

See more on Vitamin C

Vitamin D:  

  • Fat soluble vitamin (Sunshine Vitamin D2 & D3)
  • Benefits: For bones, dental health, absorption of Calcium, Muscles, Connection (Messages) between Brain and Nerves and Immune System (Combating Viruses & Bacteria).
  • Deficiency: It is one of the most common nutrient deficiencies, and it's associated with several diseases, including bone, muscular and blood conditions.
  • Food Sources: Vitamin D occurs naturally in a small number of foods, such as cheese, egg yolks and beef liver. Even still, these foods only contain a small amount of vitamin D compared to what you need each day.
  • RDA Dosage: 14 to 70 - 600 IU (15 mcg) for Men and Women. Over 70 - 800 IU (20 mcg) for Men and Women.

See more on Vitamin D

Vitamin E:

  • Fat soluble vitamin
  • Benefits: Protects and heart and eyes, Acts as an antioxidant protecting body from free radicals. Immune system, Helps to keep blood from clotting.
  • Deficiency: Nerve and muscle damage, loss or feelings in arms and legs, muscle weakness, body movement control, vision problems…
  • Food Sources: Wheat Germ Oil, Sunflower Seeds, Almonds, Hazelnut Oil, Swiss chard, Mustard Greens, Turnip Greens, Kale…
  • RDA Dosage: 14 years and older: 15 mg (22.4 IU) for Men and Women, 15 mg (22.4 IU) for Pregnancy and 19 mg (28.4 IU) for Lactation.

Vitamin K:

  • (K1 & K2) Fat soluble vitamin
  • Benefits: regulates normal blood clotting, helps with calcium transportation in body, helps with bones.
  • Deficiency: Poor blood clotting and coagulation can lead to excessive bleeding internally and externally…
  • Food Sources: Green leafy vegetables, kale, spinach, turnip greens, collards, Swiss chard, mustard greens, romaine, parsley, green lettuce.
  • RDA Dosage: 14 to 18 years: 75 mcg for Men and Women, 75 mcg for Pregnancy and Lactation. 19 years and older: 120 mcg for Men and 90 mcg for Women. 90 mcg for Pregnancy and Lactation.

Definitions

  • DFE - Dietary Folate Equivalents
  • Water soluble - Not stored in the body.
  • Fat soluble - Stores in the body.

Resources

  • ODS (Office of Dietary Supplements) at NIH (National Institute of Health) https://ods.od.nih.gov/factsheets/list-all/
  • Dr. Axe - https://draxe.com/

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