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Fat Soluble Vitamins
Vitamin A | Vitamin C | Vitamin
D | Vitamin E | Vitamin K | Vitamin
B1 | Vitamin B2 | Vitamin B3
| Vitamin B5 | Vitamin B6 | Vitamin
B12 | Folate | Biotin
VITAMIN A: (retinol and betacarotene)
Functions: aids vision / promotes growth / fights infection /
improves taste and appetite
Recommended Intake: DRV (EAR) - 500mcg/d RE (Males) - 400mcg/dRE
(Females)
Food sources:Yellow fruit / liver/milk products / fish-liver
oil / carrots and brightly coloured vegetables / enriched margarine
/ egg yolks / kale Result of deficiency: - bad night vision / skin problems
/ cystitis or thrush / diarrhoea / open to infection
Reduced absorption: as a result of smoking / coffee / alcohol
/ light / heat
Toxic: above recommended dosage
VITAMIN C (ascorbic acid)
Function: prevents scurvy/helps the immune response/anti-oxidant/anti-viral/cell
protection/protects against heart disease and cancer/eases constipation
Recommended Intake: SONA - 400-1000mg DRV (EAR) - 25mg/d (M&F)
Food sources: green leafy vegetables/citrus fruits/potatoes/berries/cauliflower/tomatoes/oranges/peppers
Supplement sources: ascorbate form - either calcium ascorbate
or magnesium ascorbate/Ester C
Result of deficiency: prone to colds and infection/low energy/bleeding
gums Improved absorption - together with vitamin E as an anti-oxidant/provides
energy together with B vitamins/fruit and vegetables contain bioflavonoids
which improve its function Reduced absorption: smoking/heat/fried
food/light/stress/alcohol /pollution
Toxic: laxative effect when large amounts taken
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VITAMIN D (ergocalciferol, cholecalciferol)
Function: retains calcium maintaining healthy teeth and bones Recommended
Intake: SONA - 10-20mcg DRV (EAR) - no DRV unless confined indoors
Food sources: sunlight/cod-liver oil/milk and milk products/sardines/tuna/herring/salmon/eggs/cottage
cheese Supplement sources: Cholecalciferol (animal origin)/ ergocalciferol
(yeast origin)
Result of deficiency: rickets in children/teeth problems/osteoporosis/muscle
cramps Improved absorption - sunlight/vitamins A, C, E help vitamin
D
Reduced absorption: fried foods/mineral oil/no sunlight
Toxic: fat soluble - no more than 50mcg /day
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VITAMIN E (d-alpha tocopherol)
Function: healthy skin/poison protection/helps protect against
strokes
Recommended intake: SONA -100-1000mg DRV (EAR) - no DRV due to
the vast range of PUFAs
Food sources: eggs/soy beans/wholemeals products/vegetable oil/spinach/broccoli/sprouts
Supplement sources: D-alpha tocopherol
Result of deficiency: weak muscles/loss of fertility
Improved absorption: with vitamin C/selenium
Reduced absorption: heat/oxygen/frost/iron/chlorine/mineral oil/
processed foods/birth control pills
Toxic: above 15 mg possible sleep and digestive problems may
occur
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Vitamin K (phylloquinone)
Function: blood clotting Recommended intake - SONA - 55-80mcg
DRV (EAR) - no DRV set
Food sources: milk/cauliflower/tomatoes/brussels sprouts/potatoes/beans/asparagus/peas/cabbage
Supplement sources: not necessary
Result of deficiency: haemorrhage Improved absorption - healthy
intestinal bacteria
Reduced absorption: lack breast feeding / antibiotics
Toxic: none Water soluble vitamins
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VITAMIN B1 (thiamin)
Functions: brain activity/protein absorption/muscle function/heart
function
Recommended intake: DRV (EAR) - 0.3mg/1000kcal (M & F) Food
sources: milk/yeast/pork/rice/peanuts/wholemeal products
Result of deficiency: poor appetite/tingling sensation in the
hands legs and toes/tiredness/reduced brain function/confusion
Reduced absorption: as a result of the following, coffee/alcohol
/hot temperatures/stress
Toxic: non-toxic - water soluble
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VITAMIN B2 (riboflavin)
Functions: Macronutrient digestion/growth and development/vision
/skin/hair/nails/sensitive mouth
Recommended Intake: DRV (EAR) - 1.0mg/d (M) - 0.9mg/d (F) Food
sources: fish/milk/leaf - greens/liver/cheese/yeast
Result of deficiency: irritation of the eyes, lips, skin
Reduced absorption: as a result of alcohol/light/alkaline substances/tea/coffee/birth
control pills
Toxic: water soluble - non-toxic
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VITAMIN B3 (niacin)
Functions: nervous system/skin/energy utilisation/reduces cholesterol/controls
blood sugar levels/aids digestion and inflammation
Recommended Intake: DRV (EAR) - 5.5mg niacin equivalent/1000kcal
(Males & Females)
Food sources: fish/chicken/turkey/lamb/wholewheat/green leaf
vegetables/mushrooms
Result of deficiency: low energy/stress/diarrhoea/sleeplessness
/skin disorders/gum disease
Reduced absorption: alcohol/tea/coffee/antibiotics/birth control
pills
Toxic: water soluble- non-toxic
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VITAMIN B5 (pantothenic acid)
Functions: preserves healthy hair and skin/good for the nervous
system and brain function/provides energy release/aids fat digestion
Recommended Intake: DRV (EAR) - no current DRV - 3 & 7 mg/d adequate
Food sources: wholewheat/mushrooms/avocados/watercress/squash/broccoli/
eggs/peas/strawberries/lentils/tomatoes
Result of deficiency: poor muscle function/tiredness/low energy/
restless/teeth grinding
Reduced absorption: processed foods/heat/tea/coffee/alcohol/
stress
Toxic: water soluble/none known
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VITAMIN B6 (pyridoxine)
Functions: aids digestion of protein and carbohydrate/improves
nerve function/relieves symptoms of PMS and menopause/seizures/anti-depressant/prevents
skin problems Recommended intake: DRV (EAR) - 13mcg/g protein
(Males & Females)
Food sources: brewers yeast/cabbage/liver/beef/milk
Result of deficiency: skin problems/feeling unsettled/water retention/poor
dream recall
Reduced absorption: processed foods/smoking/alcohol/high protein
diet/birth control pill
Toxic:
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VITAMIN B12 (cyanocobalamin)
Functions: red blood cell production/nerve growth/protein function
/combats toxins
Recommended Intake: DRV (EAR) - 1.25mc/d (M&F)
Food sources: fish/cheese/liver/milk/pork/beef/egg
Result of deficiency: lethargy/feeling unsociable/nervous/muscle
strain/ skin and hair problems
Reduced absorption: - sleeping pills/oestrogen/water/alcohol/smoking/sunlight
Toxic: water soluble - non-toxic
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FOLATE (folic acid)
Functions: brain and nerve development - especially for the foetus
/protein breakdown/red blood cell production
Recommended Intake: - DRV (EAR) - 150mcg/d (M&F)
Food sources: rye and wholewheat/carrots/beans/yeast/avocado/
liver/pumpkin/egg yolks/apricot/melon/nuts
Result of deficiency: unable to relax/low energy/iron deficiency/
sensitive lips/loss of appetite
Reduced absorption: with sunlight/heat/water/birth control pills/
processed food
Toxic: water soluble - non-toxic
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BIOTIN
Function: childhood development/healthy nerves, skin and hair/fat
breakdown
Recommended Intake: SONA - 50-200mcg DRV (EAR) - no DRV -between
10 - 200mcg/d (M&F) safe and adequate
Food sources: eggs/milk/cauliflower/fish/tomatoes/peas/nuts/watermelon/
sweetcorn
Supplement sources: biotin
Result of deficiency: bad hair and skin condition/muscle tension
/lack of appetite
Improved absorption: along with food as part of B complex/ manganese/magnesium
Reduced absorption: fried food/raw egg white (avidin content)
Toxic: none
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