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Vitamins

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  • Essential Nutrients
Function
  • helping your body's natural defence against illness and infection (the immune system) work properly
  • helping vision in dim light
  • keeping skin and the lining of some parts of the body, such as the nose, healthy

 

Benefits

Vitamin A is a fat-soluble vitamin is naturally present in many foods. It is important for normal vision, the immune system, and reproduction. Also helps the heart, lungs, kidneys, and other organs to work properly.
 
Deficiency - Get Tested!
Night blindness, Hyperkeratosis, Keratomalacia.
 
Natural Sources- Explore Further!
Fortified milk, Cheese, Cream, Butter, Fortified Margarine, Eggs, Apricots, Cantaloupe, Winter Squash, Pumpkin.
  • liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (if you're pregnant you should avoid eating liver or liver products)
You can also get vitamin A by including good sources of  beta-carotene in your diet, as the body can convert this into retinol. 
The main food sources of beta-carotene are:
  • yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
  • yellow fruit, such as mango, papaya and apricots

 

Daily Dose- Know Yours
The total vitamin A content of a food is usually expressed as micrograms (µg) of retinol equivalents (RE).
The amount of vitamin A adults aged 19 to 64 need is:
  • 700 µg a day for men
  • 600 µg a day for women
You should be able to get all the vitamin A you need from your diet.
Any vitamin A your body does not need immediately is stored for future use. This means you do not need it every day.
 
Overdose Effects- Know your Daily Limit
Hyper Vitaminosis A refers to the toxic effects of ingesting too much Vitamin A. Symptoms arise as a result of altered bone metabolism and altered metabolism of other fat-soluble vitamins. Too much vitamin A can hurt the liver.
Some research suggests that having more than an average of 1.5 mg (1,500 µg) a day of vitamin A over many years may affect your bones, making them more likely to fracture when you're older.
This is particularly important for older people, especially women, who are already at increased risk of osteoporosis, a condition that weakens bones.
 
If you eat liver or liver pâté more than once a week, you may be getting too much vitamin A.
Many multivitamins contain vitamin A. Other supplements, such as fish liver oil, are also high in vitamin A.
If you take supplements containing vitamin A, make sure your daily intake from food and supplements does not exceed 1.5 mg (1,500 µg).
If you eat liver every week, do not take supplements that contain vitamin A.
 
If you're pregnant
Having large amounts of vitamin A can harm your unborn baby. So if you're pregnant or thinking about having a baby, do not eat liver or liver products, such as pâté, because these are very high in vitamin A.
Also avoid taking supplements that contain vitamin A. Speak to your Health Care professional if you would like more information.
 
What does Health literature show ?
You should be able to get all the vitamin A you need by eating a varied and balanced diet.
If you take a supplement that contains vitamin A, do not take too much because this could be harmful.
Liver is a very rich source of vitamin A. Do not eat liver or liver products, such as pâté, more than once a week.
 
You should also be aware of how much vitamin A there is in any supplements you take.
If you're pregnant or thinking of having a baby:
  • avoid taking supplements containing vitamin A, including fish liver oil, unless advised to by your GP
  • avoid liver or liver products, such as pâté, as these are very high in vitamin A
Women who have been through the menopause and older men, who are more at risk of osteoporosis, should avoid having more than 1.5mg of vitamin A a day from food and supplements.
This means:
  • not eating liver or liver products, such as pâté, more than once a week, or having smaller portions of these
  • taking no more than 1.5mg of vitamin A a day in supplements (including fish liver oil) if you do not eat liver or liver products
  • not taking any supplements containing vitamin A (including fish liver oil) if you eat liver once a week
Having an average of 1.5mg a day or less of vitamin A from diet and supplements combined is unlikely to cause any harm.

Function
It helps the body cells onvert carbohydrates into energy. Carbohydrates are very important for regular body functions, heart function & healthy nerve cells.


Benefits
Vitamin B1 enables the body to use carbohydrates as energy. Critical for glucose metabolism, it plays an important role in nerve, muscle & heartfunctions. Vitamin B1 is water-soluble.

Deficiency- Get Tested!
Beriberi & Wernicke-Korsakoff syndrome.

Natural Sources- Explore Further!
Found in all nutritious foods in moderate amounts including in Pork, whole grain foods or enriched Breads & Cereals, Legumes, Nuts & seeds.

Daily Dose- Know Yours
1.2 mg.

Overdose Effects- Know your Daily Limit
Drowsiness and muscle relaxation.

 

Function
It is important for metabolism. Also helps form red blood cells & maintains healthy central nervous system.
Vitamin B12 is involved in helping the body:
  • make red blood cells and keeping the nervous system healthy
  • release energy from food
  • use folate
 
Benefits
Vitamin B12 is important to maintain the health of metabolism, blood cells & Nerves.
 
Deficiency- Get Tested!
 Anemia.
 
Natural Sources- Explore Further!
Meat, poultry, fish, seafood, eggs, milk and milk products. Not found in plant foods.
 
Daily Dose- Know Yours
Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.
But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
 
Overdose Effects- Know your Daily Limit
Limited available data.
 
What does literature show ?
You should be able to get all the vitamin B12 you need by eating a varied and balanced diet.
If you take vitamin B12 supplements, do not take too much as this could be harmful.
Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.
Function
It works with other B vitamins, and is vital for body growth & the production of red blood cells.
Riboflavin, also known as vitamin B2, helps:
  • keep skin, eyes and the nervous system healthy
  • the body release energy from food

 

Benefits
Vitamin B2 helps body to convert food into glucose which is body's unit of energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein.
 
Deficiency- Get Tested!
Ariboflavinosis, Glossitis, Angular Stomatitis.
 
Natural Sources- Explore Further!
Milk & milk products, leafy green vegetables, whole grain foods, enriched Breads & Cereals.
UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight
 
Daily Dose- Know Yours
The amount of riboflavin adults (aged 19 to 64) need is about:
  • 1.3mg a day for men
  • 1.1mg a day for women
You should be able to get all the riboflavin you need from your daily diet.
Riboflavin cannot be stored in the body, so you need it in your diet every day.
 
Overdose Effects- Know your Daily Limit
Riboflavin is generally safe for most people when taken by mouth. In some people, Riboflavin can cause the urine to turn a yellow-orange color. When taken in high doses, it could cause Diarrhea and increase in urination.
 
What does literature show ?
You should be able to get all the riboflavin you need by eating a varied and balanced diet.
If you take supplements, do not take too much as this might be harmful.
Taking 40mg or less a day of riboflavin supplements is unlikely to cause any harm.
Function
It helps maintain healthy skin & nerves. It also has cholesterol-lowering effects at higher doses
 
Benefits
Niacin is a B vitamin that is secreted by body to turn food into energy. It helps keep nervous system, digestive system & skin healthy. Niacin is often part of a daily multivitamin, but most people can easily get enough niacin from the food they eat.
 
Deficiency- Get Tested!
Pellagra.
 
Natural Sources- Explore Further!
There are 2 forms of niacin: nicotinic acid and nicotinamide. Both are found in food.
Meat, poultry, fish, whole grain foods, enriched Breads & Cereals, Mushrooms, Asparagus & leafy greenvegetables, Peanut butter.
 
Daily Dose- Know Yours
The amount of niacin you need is about:
  • 16.5mg a day for men
  • 13.2mg a day for women
You should be able to get all the niacin you need from your daily diet.
Niacin cannot be stored in the body, so you need it in your diet every day.
 
Overdose Effects- Know your Daily Limit 
Taking high doses of nicotinic acid supplements can cause skin flushes. Taking high doses for a long time could lead to liver damage. (doses > 2g/day)
There's not enough evidence to know what the effects might be of taking high daily doses of nicotinamide supplements.
 
What does the literature show ?
You should be able to get the amount of niacin you need by eating a varied and balanced diet.
If you take niacin supplements, do not take too much as this might be harmful.
Taking 17mg or less of nicotinic acid supplements a day, or 500mg or less of nicotinamide supplements a day, is unlikely to cause any harm.
Function
It is essential for proper metabolism. Also plays a role in production of hormones & maintaining proper cholesterol levels.
 
Benefits
Vitamin B5 is one of the most important vitamins for human life. It is needed to make blood cells & convert the food into energy. All B vitamins help you convert the protein, carbohydrates, and fats you eat into energy.
 
Deficiency- Get Tested!
Paresthesia.
 
Natural Sources- Explore Further!
Widespread in foods
Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats, but good sources include:
  • chicken
  • beef
  • liver and kidneys (avoid liver if you are pregnant)
  • eggs
  • mushrooms
  • avocado
Breakfast cereals are also a good source if they have been fortified with pantothenic acid.
 
Daily Dose- Know Yours
5 mg.
 
Overdose Effects- Know your Daily Limit
Diarrhea. Possibly nausea and heartburn.
 
What does literature show ?
You should be able to get all the pantothenic acid you need by eating a varied and balanced diet.
If you take supplements, do not take too much as this might be harmful.
Taking 200mg or less a day of pantothenic acid in supplements is unlikely to cause any harm
Function
Helps form red blood cells & maintain brain function. It also plays an important role in the proteins that are part of many chemical reactions in the body.
Vitamin B6, also known as pyridoxine, helps:
  • the body to use and store energy from protein and carbohydrates in food
  • the body form haemoglobin, the substance in red blood cells that carries oxygen around the body

 

Benefits
This vitamin helps improve mood and reduce symptoms of depression. It plays an important role in mood regulation. This is partly because this vitamin is necessary for creating neurotransmitters that regulate emotions, including Serotonin, Dopamine and Gamma- Aminobutyric acid (GABA).
 
Deficiency- Get Tested!
Anemia, Peripheral Neuropathy.
 
Natural Sources- Explore Further!
Vitamin B6 is found in a wide variety of foods, including:
  • pork
  • poultry, such as chicken or turkey
  • some fish
  • peanuts
  • soya beans
  • wheatgerm
  • oats
  • bananas
  • milk
  • some fortified breakfast cereals

 

Daily Dose- Know Yours
Men age 19-50: 1.3 mg/day. Age 51 & up:1.7 mg/day. 
Women age 19-50: 1.3 mg/day. Age 51 & up: 1.5 mg/day.
You should be able to get all the vitamin B6 you need from your daily diet.
The bacteria that live naturally in your bowel are also able to make vitamin B6.
 
Overdose Effects- Know your Daily Limit
Impairment of proprioception, nerve damage (doses > 100 mg/day).
Taking 200mg or more a day of vitamin B6, can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.
This will usually improve once you stop taking the supplements
But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.
 
What does literature show ?
You should be able to get the vitamin B6 you need by eating a varied and balanced diet.
If you take vitamin B6 supplements, do not take too much as this could be harmful.
Do not take more than 10mg of vitamin B6 a day in supplements unless advised to by a doctor

Function
Essential for synthesis of proteins, carbohydrates, hormones & maintaining balanced cholesterol.
Biotin is needed in very small amounts to help the body make fatty acids.


Benefits
Vitamin B7 is a vital part of the healthy metabolism and creating important enzymes. Vitamin-B7 is often used to strengthen hair, nails, skin, nerves, digestive tract, metabolism and cells.


Deficiency- Get Tested!
Dermatitis, Enteritis.


Natural Sources- Explore Further!
Biotin is also found in a wide range of foods, but only at very low levels
Widespread in foods and also produced in intestinal tract by bacteria.


Daily Dose- Know Yours
30 mcg


Overdose Effects- Know your Daily Limit
Excess in the body is rare. Symptoms of Biotin overdose may include insomnia, excessive thirst & urination.


What does literature show ?
You should be able to get all the biotin you need by eating a varied and balanced diet.
If you take biotin supplements, do not take too much as this might be harmful.
Taking 0.9mg or less a day of biotin in supplements is unlikely to cause any harm.

 

Function
Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid.
Folate is also known as folacin and vitamin B9
It works with vitamin B12 to help form red blood cells. Needed for production of DNA, which controls tissue growth and cell functions. Low levels of folate are linked to birth defects such as Spina Bifida.
 
Benefits
Folic acid is the synthetic form of B9 while Folate occurs naturally in foods. This is crucial for proper brain function & plays an important role in mental/emotional health. Also important for DNA synthesis.
 
Deficiency- Get Tested!
Megaloblastic Anemia. Deficiency during pregnancy is associated with birthdefects, such as neural tube defects.
 
Natural Sources- Explore Further!
Folate is found in small amounts in many foods.
Good sources include:
  • broccoli
  • brussels sprouts
  • leafy green vegetables, such as cabbage, kale, spring greens and spinach
  • peas
  • chickpeas and kidney beans
  • liver (avoid liver if you are pregnant)
  • breakfast cereals fortified with folic acid

 

Daily Dose- Know Yours
Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram (mg). 
There are no long-term stores in the body, so you need to eat folate-containing foods frequently.
Most people should be able to get the amount of folate they need by eating a varied and balanced diet.
 
Overdose Effects- Know your Daily Limit
Taking doses of folic acid higher than 1mg can mask the symptoms of vitamin B12 deficiency, which can eventually damage the nervous system if it's not spotted and treated.
This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older.
 
If you're pregnant or could get pregnant
If you're pregnant, trying for a baby, or could get pregnant, it's recommended that you take a 400 microgram folic acid supplement daily until you're 12 weeks pregnant.
Folic acid supplements need to be taken before you get pregnant.
This is to help prevent neural tube defects, such as spina bifida, in your baby.
Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they're 12 weeks pregnant.
 
What does literature show ?
Recommends that folic acid supplements are taken by all women who are pregnant or could get pregnant.
Women who cannot get pregnant and men should be able to get all the folate they need by eating a varied and balanced diet.
If you're taking folic acid supplements, it's important not to take too much as this could be harmful.
Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm.

Function
Vitamin C is also called as Ascorbic acid. It is an antioxidant that promotes healthy teeth & gums. It helps body in absorbing iron and maintaining healthy tissue. It is also essential for healing the wounds.

Benefits
Vitamin C, also known as ascorbic acid, is necessary for growth & repair of body tissues. It's involved in many body functions, including formation of collagen, absorption of iron, proper functioning of immune system, wound healing, maintenance of cartilage, bones & teeth.

Deficiency- Get Tested!
Scurvy.

Natural Sources- Explore Further!
Vitamin C is found in a wide variety of fruit and vegetables.
Citrus fruits (such as oranges and orange juice), Cabbage, Cantaloupe, Strawberry, Pepper, Tomato, Potato, Lettuce, Papaya, Mango, Kiwi.

Daily Dose- Know Yours
Adults aged 19 to 64 need 40mg of vitamin C a day.
You should be able to get all the vitamin C you need from your daily diet.
Vitamin C cannot be stored in the body, so you need it in your diet every day

Overdose Effects- Know your Daily Limit 
Taking large amounts (more than 1,000mg per day) of vitamin C can cause Stomach Pain, Diarrhea and Flatulence.
These symptoms should disappear once you stop taking vitamin C supplements.


What does the literature show ?
You should be able to get all the vitamin C you need by eating a varied and balanced diet.
If you take vitamin C supplements, do not take too much as this could be harmful.
Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.

 

Function
Also called as Sun-Vitamin. Helps body absorb Calcium. Needed for normal development and maintenance of healthy teeth and bones. Also helps maintain proper blood levels of Calcium & Phosphorus.
 
Benefits
Helps regulate the amount of calcium and phosphate in body to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children and bone pain.
There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19). But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.
 
Deficiency- Get Tested!
A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
 
Natural Sources- Explore Further!
In spring and summer, most people should be able to make all the vitamin D they need from sunlight. Body creates vitamin D from direct sunlight on the skin when outdoors.
But in autumn and winter , we do not make enough vitamin D from sunlight.
Vitamin D is also found in a small number of foods.
Sources include:
  • oily fish – such as salmon, sardines…
  • red meat
  • liver (avoid liver if you are pregnant)
  • egg yolks
  • fortified foods – such as some fat spreads and breakfast cereals
Cows' milk is generally not a good source of vitamin D because it is not usually fortified (unless labelled fortified with Vit D).
 
Daily Dose- Know Yours
Everyone should consider taking a daily vitamin D supplement during the autumn and winter.
People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they're having more than 500ml of infant formula a day) should take a daily supplement throughout the year.
Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.
Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.
Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.
 
Advice for adults and children over 4 years old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.
But since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
During Spring and Summer, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.
You may choose not to take a vitamin D supplement during these months
 
People at risk of vitamin D deficiency
Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.
The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:
  • are not often outdoors – for example, if they're frail or housebound
  • are in an institution like a care home
  • usually wear clothes that cover up most of their skin when outdoors
If you have dark skin – for example you have an African, African-Caribbean or south Asian background – you may also not make enough vitamin D from sunlight.
You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.
 
Advice for infants and young children
Babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are:
  • breastfed
  • formula-fed and are having less than 500ml (about a pint) of infant formula a day, as infant formula is already fortified with vitamin D
Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.
You can buy vitamin D supplements or vitamin drops containing vitamin D (for under 5s) at most pharmacies.
 
Overdose Effects- Know your Daily Limit 
Buildup of Calcium in blood/ Hypercalcemia. This can cause nausea and vomiting, weakness, and frequent urination. May cause kidney problems such as formation of calcium stones.
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
Children aged 1 to 10 years should not have more than 50 micrograms (2,000 IU) a day. Infants under 12 months should not have more than 25 micrograms (1,000 IU) a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you're out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Function
Vitamin E is an antioxidant. Also known as Tocopherol. It helps the body form red blood cells and consume vitamin K. Also good for skin.
 
Benefits
Vitamin E is necessary to support immune system and helps cells to regenerate. It also has antioxidant and anti-inflammatory properties. Benefits also skin.
 
Deficiency- Get Tested!
Skin problems & lower immunity.
 
Natural Sources- Explore Further!
Vitamin E is a group of compounds found in a wide variety of foods.
Good sources include:
  • plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn and olive oil
  • nuts and seeds
  • Wheat Germ Whole grains – found in cereals and cereal product
  • Leafy green vegetables
  • Liver, Egg yolks

 

Daily Dose- Know Yours
The amount of vitamin E you need is:
  • 4mg a day for men
  • 3mg a day for women
You should be able to get all the vitamin E you need from your diet.
Any vitamin E your body does not need immediately is stored for future use, so you do not need it in your diet every day
 
Overdose Effects- Know your Daily Limit 
There is not enough evidence to know what the effects might be of taking high doses of vitamin E supplements each day.
Reported increased risk of congestive heart failure.
 
What does the literature show?
You should be able to get the amount of vitamin E you need by eating a varied and balanced diet.
If you take vitamin E supplements, do not take too much as this could be harmful.
Taking 540mg (800 IU) or less a day of vitamin E supplements is unlikely to cause any harm.

Function
Vitamin K is needed for blood coagulation. It also plays an important role in bone health.

Benefits
It is a group of fat-soluble vitamins that play a role in blood coagulation, bone metabolism & regulating blood calcium levels. Body needs vitamin K to produce Prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism.

Deficiency- Get Tested!
Increased tendency to Bleed.

Natural Sources- Explore Further!
Leafy greens, Collard greens, Spinach, Broccoli, Brussels sprouts, Asparagus. also produced in intestinal tract by bacteria.
Small amounts can also be found in meat and dairy foods.

Daily Dose- Know Yours
Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight.
For example, someone who weighs 65kg would need 65 micrograms a day of vitamin K, while a person who weighs 75kg would need 75 micrograms a day.
You should be able to get all the vitamin K you need by eating a varied and balanced diet.
Any vitamin K your body does not need immediately is stored in the liver for future use, so you do not need it in your diet every day.

Overdose Effects- Know your Daily Limit
There's not enough evidence to know what the effects might be of taking high doses of vitamin K supplements each day.
Reported: Decreased anticoagulation effect of warfarin.

What does literature show ?
You should be able to get all the vitamin K you need by eating a varied and balanced diet.
If you take vitamin K supplements, do not take too much as this might be harmful.
Taking 1mg or less of vitamin K supplements a day is unlikely to cause any harm.