Vitamin

Use

Recommended amount for adults per day

Sources

A (retinol)

Mostly comes from animal food. It has antioxidant properties that neutralize free radicals in the body that cause tissue/ cellular damage.

Men-1000 mg

Women- 800 mg

·       Beef liver

·       Egg yolk

·       Cheddar cheese

·       Fortified milk

B1 (thiamin)

Fuels your body by turning blood sugar into energy.  It is essential for the nervous system and cardiovascular/muscular function.

Men-1.5 mg

Women-1.1 mg

·       Pork

·       Wheat germ

·       Navy/kidney beans

·       Whole grain cereals

·       Rye or wheat flour

B2 (riboflavin0

Works with other B vitamin complex to help process calories from fat, protein and carbs. It helps the body in growth and red cell production.

Men-1.7 mg

Women-1.1 mg

·       Red meats

·       Green, leafy vegetables

·       Dairy products

B3 (niacin)

Helps digestive system function and promotes a normal appetite and healthy skin and nerves.

Men-15-19 mg

Women-15 mg

·       Meat

·       Poultry

·       Fish

·       Peanuts

·       Yeasts

B6 (pyridoxine)

Helps brain function and helps turn protein into energy.

Men-1.6 mg

Women-2 mg

·       Poultry

·       Fish

·       Eggs

·       Oats

·       Pork

·       Soybeans

·       Whole grains

·       Bananas

·       Nuts/seeds

B9 (folic acid)

Maintenance/production of new cells.  Folic acid is very important during pregnancy, when cell growth is most rapid, it also helps prevent anemia.

Men-200mcg

Women who are not pregnant or planning to be pregnant- 180mcg

Pregnant women should see their physician.

·       Leafy greens

·       Broccoli

·       Asparagus

·       Mushrooms

·       Liver

·       Dry beans

·       Fortified cereal

·       Fortified juices

B12 (cobalamin)

Works with folic acid to produce healthy red blood cells and aids in keeping the central nervous system healthy.

Men-2.0mcg

Women-2.0mcg

·       Meat

·       Milk products

·       Cheese

·       Chicken

·       Eggs

·       Fish

C (ascorbic acid)

Helps promote healthy gums/teeth, heals wounds, helps absorb iron, and strengthens the immune system.

Men-60mg

Women-60mg

·       Citrus fruits/juices

·       Tomatoes

·       Berries

·       Potatoes w/skin

·       Green/red peppers

·       Broccoli

·       Spinach

D

Aids in bone function and is important in helping the body to absorb and use calcium from food and supplements.

Age specific

·       Fortified milk

·       Fortified cereals

·       Eggs

·       Tuna

·       Fish-liver oils

·       Sun exposure

E

Neautralizes free radicals in the body to prevent cellular damage and aids in blood clotting.

Men-10mg

Women-8mg

·       Wheat germ

·       Vegetable oil

·       Margarine

·       Avocado

·       Eggs

·       Nuts

·       Liver

·       Peanut butter

·       Whole grain products

K

Necessary for blood clotting.  It plays an important role in kidney function and bone repair

Men-65mcg

Women-80meg

·       Dark, leafy vegetables

·       Beef liver

·       Green tea

·       Cheese