Essential Vitamin Fact Sheet

VITAMIN	CATEGORY	OTHER NAME(S)	WHERE IS IT FOUND?¹	WHY IS IT ESSENTIAL?²	HOW MUCH SHOULD YOU CONSUME PER DAY (RDA)?³
Vitamin A	Fat-Soluble Vitamin	Retinol	Liver, fish, eggs, sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens.	Important for vision, cell health, bone formation and immune system function	Male: 900mcg Female: 700mcg
Vitamin B1	Water-Soluble Vitamin	Thiamin	Pork, brown rice, soy milk, watermelon, acorn squash.	Helps to turn food into energy. Promotes skin, hair, muscle and brain health. Critical for nerve function.	Male: 1.2mg Female: 1.1mg
Vitamin B2	Water-Soluble Vitamin	Riboflavin	Meat, milk, eggs, yogurt, cheese, green leafy vegetables.	Helps to turn food into energy. Boosts skin, hair, blood and brain health.	Male: 1.3mg Female: 1.1mg
Vitamin B3	Water-Soluble Vitamin	Niacin, nicotinic acid, nicotinamide	Meat, poultry, fish, whole grains, mushrooms, potatoes, peanut butter.	Helps to turn food into energy. Essential for healthy skin, blood cells, brain and nervous system.	Male: 16mg Female: 14mg
Choline	Water-Soluble Nutrient	formerly known as vitamin B4 (Choline is a water-soluble nutrient, but was formerly considered a B vitamin)	Milk, eggs, liver, salmon, peanuts.	Helps to make the neurotransmitter acetylcholine. Aids in metabolizing and transporting fats.	Male: 550mg Female: 425mg
Vitamin B5	Water-Soluble Vitamin	Pantothenic acid	Chicken, egg yolk, whole grains, broccoli, mushrooms, avocados.	Helps to turn food into energy. Helps to produce lipids, neurotransmitters, steroid hormones and hemoglobin.	Male: 5mg Female: 5mg
Vitamin B6	Water-Soluble Vitamin	Pyridoxine, pyridoxal, pyridoxamine	Meat, fish, poultry, legumes, tofu, potatoes, bananas, watermelon.	Metabolizes amino acids and helps cells replicate. Helps to produce red blood cells and neurotransmitters essential for brain function.	Male: 1.3mg Female: 1.3mg
Vitamin B7	Water-Soluble Vitamin	Biotin	Whole grains, organ meats, egg yolks, soybeans, fish.	Helps to convert food into energy and make glucose. Helps to build and break down some fatty acids. Promotes bone and hair health.	Male: 30mcg Female: 30mcg
Vitamin B9	Water-Soluble Vitamin	Folate, folic acid, folacin	Asparagus, okra, spinach, turnip greens, broccoli, legumes, orange juice, tomato juice.	Metabolizes amino acids and helps cells multiply. Vital for new cell creation. Helps to prevent brain and spine birth defects when taken early in pregnancy.	Male: 400mcg DFE Female: 400mcg DFE
Vitamin B12	Water-Soluble Vitamin	Cobalamin, cyanocobalamin	Meat, poultry, fish, milk, cheese, eggs.	Metabolizes amino acids and helps cells multiply. Protects nerves and encourages their growth. Helps to build red blood cells and DNA.	Male: 2.4mcg Female: 2.4mcg
Vitamin C	Water-Soluble Vitamin	L-ascorbic acid	Fruits (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, brussel sprouts.	Makes collagen, as well as the neurotransmitters serotonin and norepinephrine. Works as an antioxidant. Boosts the immune system.	Male: 90mg Female: 75mg
Vitamin D	Fat-Soluble Vitamin	Calciferol	Fortified milk or margarine, fortified cereals, fatty fish (One’s body also uses sunlight to make vitamin D).	Helps to keep calcium and phosphorus at normal levels in the blood. Assists in forming teeth and bones.	Male: 15mcg (600 IU) Female: 15mcg (600IU)
Vitamin E	Fat-Soluble Vitamin	Alpha-tocopherol	Vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts.	Acts as an antioxidant, aids the immune system and supports vascular health.	Male: 15mg Female: 15mg
Vitamin K	Fat-Soluble Vitamin	Phylloquinone, menaquinone	Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, other green vegetables.	Aids in bone formation. Activates proteins and calcium essential for blood clotting.	Male: 120mcg Female: 90mcg