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The A, B, C of Vitamins
Posted on August 26, 2009
Vitamins fall into two main categories: the fat soluble (A, D, E and K) and the water soluble (B and C). The fat soluble vitamins are absorbed
into the bloodstream and stored in the liver. They are not required to be replenished on a daily basis. However, those that are water soluble
do need to be topped up regularly as the body cannot store them.
Each vitamin serves a vital function within the body and the following table outlines what each one does and gives examples of the foods it is
found in. The table also provides information on the recommended daily allowance (RDA) or the guidelines for adequate intake (AI) for an
average adult (AI values are marked with *).
Vitamin Adult RDA Food Sources Functions
/ AI*
Biotin 30* μg/d Liver and smaller amounts in fruits and Essential in the breakdown of carbohydrates, lipids, and
meats proteins in the body.
Choline 550* mg/d Milk, liver, eggs and peanuts Assists in prevention of heart disease.
(males), 425*
mg/d
(females)
Folate (Also known 400 μg/d Enriched cereal grains, dark leafy Coenzyme in the metabolism of nucleic and amino acids;
as: Folic acid, vegetables, enriched and whole-grain prevents megaloblastic anemia; reduces risk of spina bifida in
Folacin, breads and bread products, fortified, developing babies.
Pteroylpolyglutamates ready-to-eat cereals
Vitamin B3 (Also 16 mg/d Meat, fish, poultry, enriched and Coenzyme or cosubstrate in many biological reduction and
known as: Niacin) (males), 14 wholegrain breads and bread products, oxidation reactions — thus required for energy metabolism
mg/d fortified ready-to-eat cereals
(females)
Pantothenic Acid 5* mg/d Chicken, beef, potatoes, oats, cereals, Coenzyme in fatty acid metabolism. Assists with metabolism
tomato products, liver, kidney, yeast, egg of protein, carbohydrate and fat and helps maintain healthy
yolk, broccoli, wholegrains skin, hair and immune system.
Vitamin B2 (Also 1.3 mg/d Organ meats, milk, bread products and Coenzyme in numerous redox reactions. Releases energy
known as: Riboflavin) (males), 1.1 fortified cereals from carbohydrates and helps maintain healthy skin, hair and
mg/d nervous system.
(females)
Vitamin B1 (Also 1.2 mg/d Enriched, fortified, or whole-grain Coenzyme in the metabolism of carbohydrates and branched
known as: Thiamin, (males), 1.1 products; bread and bread products, mixed chain amino acids. Releases energy from carbohydrates and
Aneurin) mg/d foods whose main ingredient is grain, and helps maintain healthy digestive and nervous systems.
(females) ready-to-eat cereals
Vitamin A 900 μg/d Liver, dairy products, fish, darkly colored Required for normal vision, gene expression, reproduction,
(males), 700 fruits and leafy vegetables embryonic development, immune function healthy skin and
μg/d linings of the nose, throat and digestive tract.
(females)
Vitamin B6 (Also 1.3 to 1.7 Fortified cereals, organ meats, fortified Coenzyme in the metabolism of amino acids, glycogen and
known as: mg/d (males), soy-based meat substitutes fat. Promotes red blood cell manufacture and maintains
Pyridoxine) 1.3 to 1.5 healthy immune system.
mg/d
(females)
Vitamin B12 (Also 2.4 μg/d Fortified cereals, meat, fish, poultry Coenzyme in nucleic acid metabolism; prevents
known as: megaloblastic anemia. Assists red blood cell formation and
Cobalamin) energy metabolism.
Vitamin C (Also 90 mg/d Tomatoes, tomato juice, potatoes, brussel Cofactor for reactions requiring reduced copper or iron
known as: Ascorbic (males), 75 sprouts, cauliflower, broccoli, strawberries, metalloenzyme and as a protective antioxidant. Maintains
acid, mg/d cabbage and spinach, citrus fruits healthy bones, teeth, gums, connective tissue, blood
Dehydroascorbic (females) vessels. Assists immune function and iron absorption.
acid)
Vitamin D (Also 5* to 15* Fish liver oils, flesh of fatty fish, fortified Maintain serum calcium and phosphorus concentrations.
known as: Calciferol) μg/d eggs from hens that have been fed vitamin Builds strong bones.
D, fortified milk products and fortified
cereals. Also provided by sunlight.
Vitamin E 15 mg/d Vegetable oils, unprocessed cereal grains, A metabolic function has not yet been identified. Vitamin E’s
nuts, fruits, vegetables, meats major function appears to be as a nonspecific chainbreaking
antioxidant.
Vitamin K 120* μg/d Green vegetables (collards, spinach, salad Coenzyme during the synthesis of many proteins involved in
(males), 90* greens, broccoli), brussel sprouts, blood clotting and bone metabolism
μg/d cabbage, plant oils and margarine
(females)
Sources: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board / USDA
Using plan:one makes sure that you get the vitamins you need to achieve the fastest results from your training program.
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