This document provides a quick guide to various vitamins including Vitamins A, D, D3, E, K, B1, B2, B3, B5, B6, B7, B9, B12, C. For each vitamin, it summarizes the introduction/generic name, sources, absorption/storage, functions, deficiency, toxicity, and recommended dietary allowance. The guide contains concise yet comprehensive information on 15 essential vitamins.

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GM Hamad, Syeda Kaainat Binte Waheed,
Ammarah Umar, Sufia Riaz, Kashaf Ul Nisa,
Ravi Parsad Gupta

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MULTI VITAMINS QUICK GUIDE
Vitamin A
Introduction: Fat soluble vitamin., Also known as Retinol. First fat-soluble vitamin
discovered.
Sources: Yellow and green leafy vegetable, Yellow fruits, Egg yolk, Liver, Kidney
and Fish.
Absorption and storage: Absorption in intestine and storage occurs in liver.
Functions: Maintains healthy teeth, skeletal and soft tissue, mucus membranes,
and skin. Promotes good eyesight, especially in low light. Maintains healthy
immune system. Embryonic Development.
Deficiency: Night Blindness, Xerophthalmia, Dry lips and Thickened tongue.
Toxicity: Irritability, Liver Damage, Birth defects, Partial loss of Hair.
RDA: Males: 900mcg/day. Females: 700mcg/day. Pregnancy: 3000mcg/day.
Lactation: 3000mcg/day.
Vitamin D
Introduction: Generic name Calciferol. Fat soluble vitamin, also known as
sunshine vitamin.
Sources: Natural sun exposure, Fatty fish like salmon, Trout and fish liver oil,
Supplements as capsules tablets injections and powder.
Absorption and storage: Absorbed through small intestine and stored in body fat.
Functions: Promotes calcium absorption in the gut and maintains adequate serum
calcium and phosphate concentrations to enable normal bone mineralization.
Deficiency: Rickets, Osteoporosis, Osteodystrophy.
Toxicity: Cardiac Arrhythmias, Renal failure, Hypercalcemia and Hypercalciuria.
RDA: Male 400 to 800 IU. Female 400 to 800 IU. Pregnancy 600 IU. Lactation 600
IU.

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Vitamin D3
Introduction: Generic Cholecalciferol. Fat soluble vitamin.
Sources: Salmon, Cod liver oil, Egg yolk.
Absorption and Storage: Orally taken and best absorbed after a meal from GI
tract.
Functions: Helps body to absorb calcium and phosphorus.
Deficiency: Rickets, Osteomalacia.
Toxicity: Loss of appetite, Confusion, Irregular heartbeat.
RDA: 600IU-1000IU.
Vitamin E
Introduction: Generic Name “Tocopherol“. Fat Soluble Vitamin.
Absorption and Storage: Absorbed from small intestine and stored in liver,
muscle and adipose tissue.
Sources: Plant-based oils, Nuts, Almond, Spinach, Mango.
Functions: An “anti-oxidant”, thus prevents cell damage. Anti-infertility vitamin
(because of anti-oxidant property). Enhances immune functions.
Deficiency: Retinopathy, Peripheral neuropathy, Ataxia, Decreased immune
function.
Toxicity: Muscle weakness, Fatigue, Nausea, Diarrhea and Bleeding (with
doses>1000mg per day).
RDA: For 14 years and older: 15 mg (22 IU) daily.
Vitamin K
Introduction: Antihemorrhagic Vitamin, Coagulation Vitamin. 3 types k1
(Phylloquinone), k2 (Menaquinone), k3 (Menadione).
Sources: Green leafy vegetables, Margarine, Liver, Olive oil, Canola oil, Soya beans
oil

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Absorption and Storage: Absorption in intestine, and Storage occurs in liver.
Functions: Blood clot formation, Protects bones, Prevents calcification.
Deficiency: Blood clotting disorders, Osteoporosis.
Hypervitaminosis: Hemolytic anemia, Jaundice.
Required Dietary Allowance (RDA): Men and Women: 70-140 mcg/day. Children:
35-75 mcg/day.
Vitamin B1
Introduction: Vitamin B1 also called as Thiamine. Found in food and manufactured
as a dietary supplement & medication.
Source: Found in Peas, Fresh Fruits (bananas ,oranges), Nuts, Whole grain bread,
Some fortified break cereals and Liver.
Absorption: Vitamin B1 being water soluble directly absorbed into blood from GIT.
Functions: Helps body cells to convert carbohydrates into energy.
Deficiency: Beriberi, Wernicke Korsakoff, Optic neuropathy.
Toxicity: Warmth, Allergic reactions, Skin discoloration, Sweating Restlessness,
Swelling of skin and Itching.
RDA: Adults – Male: 1.2 mg/ day. Female: 1.1 mg/day. Pregnancy: 1.4mg/day.
Pediatrics – Infants 0-6 months: 0.2mg/day.
Vitamin B2
Introduction: Also known as Riboflavin. Water soluble vitamin.
Sources: Meat, Nuts, Green vegetable, Whole grains, Cheese, Yogurt, Eggs, Beef
liver, Chicken breast, Salmon.
Absorption and Storage: Absorption in intestine and storage occurs in liver,
kidney and heart.
Functions: Metabolism of carbohydrates, Proteins and Fats. Growth,
development of body tissues. Healthy skin eyes and tongue

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Deficiency: Anemia, Sore throat, Swollen tongue, Stomatitis.
Toxicity: Migraine, Cataract, Stomach pain, Diarrhea.
RDA: For men and women ages 19+ years is 1.3 mg and 1.1 mg daily. For
pregnancy and lactation, the amount increases to 1.4 mg and 1.6 mg daily.
Vitamin B3
Introduction: Generic: Niacin, Nicotinamide, Pyridine,3-carboxamide. Water
soluble vitamin.
Sources: Red meat: beef, beef liver, Poultry, Fish, Brown rice, Fortified cereals and
Breads, Nuts, Seeds, Legumes, Bananas. Supplements as Capsules, Tablets,
Injections, Syrups.
Absorption and Storage: Mainly absorbed though small intestine. Not stored
within body being water soluble and excreted through urine.
Functions: As a co-enzyme NAD and NADP to catalyze many metabolic redox
reactions in the body.
Deficiency: Pellagra (brown coloration on skin exposed to sun), fatigue, memory
loss.
Toxicity: Rare but can cause Skin flush, upset stomach, dizziness, headache
RDA: Children: between 2-16 mg/day, depending on age. Males: ≥19 years: 16
mg/day. Females: ≥19 years: 14 mg/day. Pregnant women: 18 mg/day.
Vitamin B5
Introduction: Also known as pantothenic acid, “pantos” means Everywhere.
Widely distributed in nature.
Sources: Widespread in foods, Meats, Mushrooms, Whole grains.
Absorption and Storage: Free pantothenic acid is absorbed into intestinal cells.
Functions: Involved in energy metabolism.
Deficiency: Deficiency is rare.
Toxicity: No reported toxicity.

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RDA: Adults – 10mg/day. Children – 7mg/day
Vitamin B6
Introduction: Also known as pyridoxine. Pyridine derivative.
Sources: Meats, Fish, Poultry, Potatoes, Legumes, Non-citrus fruits, Liver, Soy
products.
Absorption and Storage: Human body absorbs vitamin B6 in the jejunum.
Functions: Make antibodies. Maintain normal nerve function. Make hemoglobin.
Break down proteins. Keep blood sugar (glucose) in normal ranges.
Deficiency: Dermatitis, Anemia (small-cell type), Depression, Confusion.
Toxicity: Depression, Fatigue, Irritability, Headaches, Nerve damage, Skin lesions.
RDA: Adults: 2-2.2 mg/day. Pregnancy and lactation: 2.5 mg/day.
Vitamin B7
Introduction: Also known as Biotin, also known as vitamin H or B7. Water soluble
vitamin.
Sources: Walnuts, Peanuts, Cereals, Milk, Mushroom, Cauliflower, Bananas and
Egg yolks.
Absorption and Storage: Biotin is absorbed in the small intestine.
Functions: Maintains pregnancy. Improve strength and durability of nails, hair and
skin. Lower blood glucose. Control neuropathy.
Deficiency: Hair loss, Scaly red skin, Depression, Lethargy, Seizures.
Toxicity: No reported toxicity.
RDA: There is no recommended dietary allowance for biotin, proponents often
recommend taking 2 to 5 mg (2000 to 5000 mcg) of biotin in supplement form
daily in order to strengthen hair shafts and achieve results
Vitamin B9
Introduction: Also called as Folate or Folic acid. Water soluble vitamin.

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Sources: Leafy fruits and vegetables, Peanuts, Soy seeds, Sunflower seeds.
Absorption and Storage: Absorbed primarily in duodenum and jejunum and
stored in blood, liver and body tissues.
Functions: Pivotal for making RBCs. Helps in rapid cell division and growth,
synthesis of RNA and DNA. Improve cognitive functioning of the brain. Extremely
beneficial for vision. Super rich natural antioxidant.
Deficiency: Anemia, Diarrhea, Depression, Brain defects.
Toxicity: Sleep disturbances, Mental confusion, GI disturbances, Skin reactions.
RDA: Adults: 400 mcg. Pregnancy: 400 to 1000 mcg.
Vitamin B12
Introduction: Also called as Cobalamin. Water soluble vitamin.
Sources: Fish, Meat, Eggs, Dairy products.
Absorption and Storage: Absorbed primarily in last part of intestine and stored in
liver.
Functions: Helps keep the body’s nerve and blood cells healthy and helps in
making DNA. Helps in detoxification. Also helps in prevention of anemia.
Deficiency: Mouth ulcers, depression, glossitis, paraesthesia.
Toxicity: Rare instances of allergic reaction, pruritis, urticaria, anaphylaxis.
RDA: Older children and adults: 2.4mcg. Pregnant women: 2.6mcg. Breast feeding
women: 2.8 mcg.
Vitamin C
Introduction: Also known as Ascorbic Acid. Water soluble vitamin needed for the
growth and repair of all parts of our body.
Source: Citrus fruits (oranges), Pepper, Strawberries, Broccoli.
Absorption: By simple diffusion into stomach and small intestine.

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Functions: Required for the functioning of several enzymes and immune system.
Also functions as antioxidant.
Deficiency: Intake less than 10mg/dl results in scurvy.
Toxicity: Very rare.
RDA: Children (15-75 mg). Adults: Women (75 mg), Men (90 mg). Pregnancy : 85-
120 mg.