{"id":206,"date":"2020-01-03T21:06:34","date_gmt":"2020-01-03T21:06:34","guid":{"rendered":"http:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/?post_type=chapter&p=206"},"modified":"2021-07-21T13:52:09","modified_gmt":"2021-07-21T13:52:09","slug":"1-8-1-vitamins-summary-chart","status":"publish","type":"chapter","link":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/chapter\/1-8-1-vitamins-summary-chart\/","title":{"raw":"1.3.7. Vitamins: Summary Chart","rendered":"1.3.7. Vitamins: Summary Chart"},"content":{"raw":"

Summary of Fat-Soluble Vitamins<\/h1>\r\n
\r\n

Table 1.3.7.1<\/b> Fat-Soluble Vitamins <\/em><\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Vitamin<\/strong><\/td>\r\nSources<\/strong><\/td>\r\nRecommended intake for adults<\/strong><\/td>\r\nMajor functions<\/strong><\/td>\r\nDeficiency diseases and symptoms<\/strong><\/td>\r\nGroups at risk of deficiency<\/strong><\/td>\r\nToxicity<\/strong><\/td>\r\nUpper limit<\/strong><\/td>\r\n<\/tr>\r\n
Vitamin A<\/strong> (retinol, retinal, retinoic acid, carotene, beta-carotene)<\/td>\r\nRetinol: beef and chicken liver, skim milk, whole milk, cheddar cheese; Carotenoids: pumpkin, carrots, squash, collards, peas<\/td>\r\n700-900 mcg\/day<\/td>\r\nAntioxidant, vision, cell differentiation, reproduction, immune function<\/td>\r\nXerophthalmia, night blindness, eye infections; poor growth, dry skin, impaired immune function<\/td>\r\nPeople living in poverty (especially infants and children), premature infants, pregnant and lactating women people who consume low-fat or low-protein diets<\/td>\r\nHypervitaminosis A: Dry, itchy skin, hair loss, liver damage, joint pain, fractures, birth defects, swelling of the brain<\/td>\r\n3000 mcg\/day<\/td>\r\n<\/tr>\r\n
Vitamin D<\/strong><\/td>\r\nSwordfish, salmon, tuna, orange juice (fortified), milk (fortified), sardines, egg, synthesis from sunlight<\/td>\r\n600-800 IU\/day (15-20 mcg\/day)<\/td>\r\nAbsorption and regulation of calcium and phosphorus, maintenance of bone<\/td>\r\nRickets in children: abnormal growth, misshapen bones, bowed legs, soft bones; osteomalacia in adults<\/td>\r\nBreastfed infants, older adults people with limited sun exposure, people with dark skin<\/td>\r\nCalcium deposits in soft tissues, damage to the heart, blood vessels, and kidneys<\/td>\r\n4000 IU\/day (100 mcg\/day)<\/td>\r\n<\/tr>\r\n
Vitamin E<\/strong><\/td>\r\nSunflower seeds, almonds, hazelnuts, peanuts<\/td>\r\n15 mg\/day<\/td>\r\nAntioxidant, protects cell membranes<\/td>\r\nBroken red blood cells, nerve damage<\/td>\r\nPeople with poor fat absorption, premature infants<\/td>\r\nInhibition of vitamin K clotting factors<\/td>\r\n1000 mcg\/day from supplemental sources<\/td>\r\n<\/tr>\r\n
Vitamin K<\/strong><\/td>\r\nVegetable oils, leafy greens, synthesis by intestinal bacteria<\/td>\r\n90-120 mcg\/day<\/td>\r\nSynthesis of blood clotting proteins and proteins needed for bone health and cell growth<\/td>\r\nHemorrhage<\/td>\r\nNewborns, people on long term antibiotics<\/td>\r\nAnemia, brain damage<\/td>\r\nND<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\nSource: Fat Soluble Vitamins<\/a>\r\n

Summary of Water-Soluble Vitamins<\/h1>\r\n
\r\n

Table 1.3.7.2<\/b> Water-Soluble Vitamins <\/em><\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Vitamin<\/strong><\/td>\r\nSources<\/strong><\/td>\r\nRecommended intake for adults<\/strong><\/td>\r\nMajor functions<\/strong><\/td>\r\nDeficiency diseases and symptoms<\/strong><\/td>\r\nGroups at risk of deficiency<\/strong><\/td>\r\nToxicity<\/strong><\/td>\r\nUpper limit<\/strong><\/td>\r\n<\/tr>\r\n
Vitamin C<\/strong> (ascorbic acid)<\/td>\r\nOrange juice, grapefruit juice, strawberries, tomato, sweet red pepper<\/td>\r\n75-90 mg\/day<\/td>\r\nAntioxidant, collagen synthesis, hormone and neurotransmitter synthesis<\/td>\r\nScurvy, bleeding gums, joint pain, poor wound healing,<\/td>\r\nSmokers, alcoholics, elderly<\/td>\r\nKidney stones, GI distress, diarrhea<\/td>\r\n2000 mg\/day<\/td>\r\n<\/tr>\r\n
Thiamin (B1)<\/strong><\/td>\r\nPork, enriched and whole grains, fish, legumes<\/td>\r\n1.1-1.2 mg\/day<\/td>\r\nCoenzyme: assists in glucose metabolism, RNA, DNA, and ATP synthesis<\/td>\r\nBeriberi: fatigue, confusion, movement impairment, swelling, heart failure<\/td>\r\nAlcoholics, older adults, eating disorders<\/td>\r\nNone reported<\/td>\r\nND<\/td>\r\n<\/tr>\r\n
Riboflavin (B2)<\/strong><\/td>\r\nBeef liver, enriched breakfast cereals, yogurt, steak, mushrooms, almonds, eggs<\/td>\r\n1.1-1.3 mg\/day<\/td>\r\nCoenzyme: assists in glucose, fat and carbohydrate metabolism, electron carrier, other B vitamins are dependent on<\/td>\r\nAriboflavinosis: dry scaly skin, mouth inflammation and sores, sore throat, itchy eyes, light sensitivity<\/td>\r\nNone<\/td>\r\nNone reported<\/td>\r\nND<\/td>\r\n<\/tr>\r\n
Niacin (B3)<\/strong><\/td>\r\nMeat, poultry, \u00a0fish, peanuts, enriched grains<\/td>\r\n14-16 NE\/day<\/td>\r\nCoenzyme: assists in glucose, fat, and protein metabolism, electron carrier<\/td>\r\nPellagra: diarrhea, dermatitis, dementia, death<\/td>\r\nAlcoholics<\/td>\r\nNausea, rash, tingling extremities<\/td>\r\n35 mg\/day from fortified foods and supplements<\/td>\r\n<\/tr>\r\n
Pantothenic Acid (B5)<\/strong><\/td>\r\nSunflower seeds, fish, dairy products, widespread in foods<\/td>\r\n5 mg\/day<\/td>\r\nCoenzyme: assists in glucose, fat, and protein metabolism, cholesterol and neurotransmitter synthesis<\/td>\r\nMuscle numbness and pain, fatigue, irritability<\/td>\r\nAlcoholics<\/td>\r\nFatigue, rash<\/td>\r\nND<\/td>\r\n<\/tr>\r\n
B6 (Pyridoxine)<\/strong><\/td>\r\nMeat, poultry, fish, legumes, nuts<\/td>\r\n1.3-1.7 mg\/day<\/td>\r\nCoenzyme; assists in amino-acid synthesis, glycogneolysis, neurotransmitter and hemoglobin synthesis<\/td>\r\nMuscle weakness, dermatitis, mouth sores, fatigue, confusion<\/td>\r\nAlcoholics<\/td>\r\nNerve damage<\/td>\r\n100 mg\/day<\/td>\r\n<\/tr>\r\n
Biotin<\/strong><\/td>\r\nEgg yolks, fish, pork, nuts and seeds<\/td>\r\n30 mcg\/day<\/td>\r\nCoenzyme; assists in glucose, fat, and protein metabolism, amino-acid synthesis<\/td>\r\nMuscle weakness, dermatitis, fatigue, hair loss<\/td>\r\nThose consuming raw egg whites<\/td>\r\nNone reported<\/td>\r\nND<\/td>\r\n<\/tr>\r\n
Folate<\/strong><\/td>\r\nLeafy green vegetables, enriched grains, orange juice<\/td>\r\n400 mcg\/day<\/td>\r\nCoenzyme; amino acid synthesis, RNA, DNA, and red blood cell synthesis<\/td>\r\nDiarrhea, mouth sores, confusion, anemia, neural-tube defects<\/td>\r\nPregnant women, alcoholics<\/td>\r\nMasks B12 deficiency<\/td>\r\n1000 mcg\/day from fortified foods and supplements<\/td>\r\n<\/tr>\r\n
B12 (cobalamin)<\/strong><\/td>\r\nMeats, poultry, fish<\/td>\r\n2.4 mcg\/day<\/td>\r\nCoenzyme; fat and protein catabolism, folate function, red-blood-cell synthesis<\/td>\r\nMuscle weakness, sore tongue, anemia, nerve damage, neural-tube defects<\/td>\r\nVegans, elderly<\/td>\r\nNone reported<\/td>\r\nND<\/td>\r\n<\/tr>\r\n
Choline<\/strong><\/td>\r\nEgg yolk, wheat, meat, fish, synthesis in the body<\/td>\r\n425-550 mg\/day<\/td>\r\nSynthesis of neurotransmitters and cell membranes, lipid transport<\/td>\r\nNon-alcoholic fatty liver disease, muscle damage, interfered brain development in fetus<\/td>\r\nNone<\/td>\r\nLiver damage, excessive sweating, hypotension<\/td>\r\n3500 mg\/day<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\nSource: Water Soluble Vitamins<\/a>\r\n\r\n<\/div>","rendered":"

Summary of Fat-Soluble Vitamins<\/h1>\n
\n

Table 1.3.7.1<\/b> Fat-Soluble Vitamins <\/em><\/p>\n\n\n\n\n\n\n\n
Vitamin<\/strong><\/td>\nSources<\/strong><\/td>\nRecommended intake for adults<\/strong><\/td>\nMajor functions<\/strong><\/td>\nDeficiency diseases and symptoms<\/strong><\/td>\nGroups at risk of deficiency<\/strong><\/td>\nToxicity<\/strong><\/td>\nUpper limit<\/strong><\/td>\n<\/tr>\n
Vitamin A<\/strong> (retinol, retinal, retinoic acid, carotene, beta-carotene)<\/td>\nRetinol: beef and chicken liver, skim milk, whole milk, cheddar cheese; Carotenoids: pumpkin, carrots, squash, collards, peas<\/td>\n700-900 mcg\/day<\/td>\nAntioxidant, vision, cell differentiation, reproduction, immune function<\/td>\nXerophthalmia, night blindness, eye infections; poor growth, dry skin, impaired immune function<\/td>\nPeople living in poverty (especially infants and children), premature infants, pregnant and lactating women people who consume low-fat or low-protein diets<\/td>\nHypervitaminosis A: Dry, itchy skin, hair loss, liver damage, joint pain, fractures, birth defects, swelling of the brain<\/td>\n3000 mcg\/day<\/td>\n<\/tr>\n
Vitamin D<\/strong><\/td>\nSwordfish, salmon, tuna, orange juice (fortified), milk (fortified), sardines, egg, synthesis from sunlight<\/td>\n600-800 IU\/day (15-20 mcg\/day)<\/td>\nAbsorption and regulation of calcium and phosphorus, maintenance of bone<\/td>\nRickets in children: abnormal growth, misshapen bones, bowed legs, soft bones; osteomalacia in adults<\/td>\nBreastfed infants, older adults people with limited sun exposure, people with dark skin<\/td>\nCalcium deposits in soft tissues, damage to the heart, blood vessels, and kidneys<\/td>\n4000 IU\/day (100 mcg\/day)<\/td>\n<\/tr>\n
Vitamin E<\/strong><\/td>\nSunflower seeds, almonds, hazelnuts, peanuts<\/td>\n15 mg\/day<\/td>\nAntioxidant, protects cell membranes<\/td>\nBroken red blood cells, nerve damage<\/td>\nPeople with poor fat absorption, premature infants<\/td>\nInhibition of vitamin K clotting factors<\/td>\n1000 mcg\/day from supplemental sources<\/td>\n<\/tr>\n
Vitamin K<\/strong><\/td>\nVegetable oils, leafy greens, synthesis by intestinal bacteria<\/td>\n90-120 mcg\/day<\/td>\nSynthesis of blood clotting proteins and proteins needed for bone health and cell growth<\/td>\nHemorrhage<\/td>\nNewborns, people on long term antibiotics<\/td>\nAnemia, brain damage<\/td>\nND<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Source: Fat Soluble Vitamins<\/a><\/p>\n

Summary of Water-Soluble Vitamins<\/h1>\n
\n

Table 1.3.7.2<\/b> Water-Soluble Vitamins <\/em><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Vitamin<\/strong><\/td>\nSources<\/strong><\/td>\nRecommended intake for adults<\/strong><\/td>\nMajor functions<\/strong><\/td>\nDeficiency diseases and symptoms<\/strong><\/td>\nGroups at risk of deficiency<\/strong><\/td>\nToxicity<\/strong><\/td>\nUpper limit<\/strong><\/td>\n<\/tr>\n
Vitamin C<\/strong> (ascorbic acid)<\/td>\nOrange juice, grapefruit juice, strawberries, tomato, sweet red pepper<\/td>\n75-90 mg\/day<\/td>\nAntioxidant, collagen synthesis, hormone and neurotransmitter synthesis<\/td>\nScurvy, bleeding gums, joint pain, poor wound healing,<\/td>\nSmokers, alcoholics, elderly<\/td>\nKidney stones, GI distress, diarrhea<\/td>\n2000 mg\/day<\/td>\n<\/tr>\n
Thiamin (B1)<\/strong><\/td>\nPork, enriched and whole grains, fish, legumes<\/td>\n1.1-1.2 mg\/day<\/td>\nCoenzyme: assists in glucose metabolism, RNA, DNA, and ATP synthesis<\/td>\nBeriberi: fatigue, confusion, movement impairment, swelling, heart failure<\/td>\nAlcoholics, older adults, eating disorders<\/td>\nNone reported<\/td>\nND<\/td>\n<\/tr>\n
Riboflavin (B2)<\/strong><\/td>\nBeef liver, enriched breakfast cereals, yogurt, steak, mushrooms, almonds, eggs<\/td>\n1.1-1.3 mg\/day<\/td>\nCoenzyme: assists in glucose, fat and carbohydrate metabolism, electron carrier, other B vitamins are dependent on<\/td>\nAriboflavinosis: dry scaly skin, mouth inflammation and sores, sore throat, itchy eyes, light sensitivity<\/td>\nNone<\/td>\nNone reported<\/td>\nND<\/td>\n<\/tr>\n
Niacin (B3)<\/strong><\/td>\nMeat, poultry, \u00a0fish, peanuts, enriched grains<\/td>\n14-16 NE\/day<\/td>\nCoenzyme: assists in glucose, fat, and protein metabolism, electron carrier<\/td>\nPellagra: diarrhea, dermatitis, dementia, death<\/td>\nAlcoholics<\/td>\nNausea, rash, tingling extremities<\/td>\n35 mg\/day from fortified foods and supplements<\/td>\n<\/tr>\n
Pantothenic Acid (B5)<\/strong><\/td>\nSunflower seeds, fish, dairy products, widespread in foods<\/td>\n5 mg\/day<\/td>\nCoenzyme: assists in glucose, fat, and protein metabolism, cholesterol and neurotransmitter synthesis<\/td>\nMuscle numbness and pain, fatigue, irritability<\/td>\nAlcoholics<\/td>\nFatigue, rash<\/td>\nND<\/td>\n<\/tr>\n
B6 (Pyridoxine)<\/strong><\/td>\nMeat, poultry, fish, legumes, nuts<\/td>\n1.3-1.7 mg\/day<\/td>\nCoenzyme; assists in amino-acid synthesis, glycogneolysis, neurotransmitter and hemoglobin synthesis<\/td>\nMuscle weakness, dermatitis, mouth sores, fatigue, confusion<\/td>\nAlcoholics<\/td>\nNerve damage<\/td>\n100 mg\/day<\/td>\n<\/tr>\n
Biotin<\/strong><\/td>\nEgg yolks, fish, pork, nuts and seeds<\/td>\n30 mcg\/day<\/td>\nCoenzyme; assists in glucose, fat, and protein metabolism, amino-acid synthesis<\/td>\nMuscle weakness, dermatitis, fatigue, hair loss<\/td>\nThose consuming raw egg whites<\/td>\nNone reported<\/td>\nND<\/td>\n<\/tr>\n
Folate<\/strong><\/td>\nLeafy green vegetables, enriched grains, orange juice<\/td>\n400 mcg\/day<\/td>\nCoenzyme; amino acid synthesis, RNA, DNA, and red blood cell synthesis<\/td>\nDiarrhea, mouth sores, confusion, anemia, neural-tube defects<\/td>\nPregnant women, alcoholics<\/td>\nMasks B12 deficiency<\/td>\n1000 mcg\/day from fortified foods and supplements<\/td>\n<\/tr>\n
B12 (cobalamin)<\/strong><\/td>\nMeats, poultry, fish<\/td>\n2.4 mcg\/day<\/td>\nCoenzyme; fat and protein catabolism, folate function, red-blood-cell synthesis<\/td>\nMuscle weakness, sore tongue, anemia, nerve damage, neural-tube defects<\/td>\nVegans, elderly<\/td>\nNone reported<\/td>\nND<\/td>\n<\/tr>\n
Choline<\/strong><\/td>\nEgg yolk, wheat, meat, fish, synthesis in the body<\/td>\n425-550 mg\/day<\/td>\nSynthesis of neurotransmitters and cell membranes, lipid transport<\/td>\nNon-alcoholic fatty liver disease, muscle damage, interfered brain development in fetus<\/td>\nNone<\/td>\nLiver damage, excessive sweating, hypotension<\/td>\n3500 mg\/day<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Source: Water Soluble Vitamins<\/a><\/p>\n<\/div>\n","protected":false},"author":9,"menu_order":7,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-206","chapter","type-chapter","status-publish","hentry"],"part":240,"_links":{"self":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters\/206","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/users\/9"}],"version-history":[{"count":12,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters\/206\/revisions"}],"predecessor-version":[{"id":1973,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters\/206\/revisions\/1973"}],"part":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/parts\/240"}],"metadata":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapters\/206\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/media?parent=206"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/pressbooks\/v2\/chapter-type?post=206"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/contributor?post=206"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/opentextbooks.concordia.ca\/fundamentalsofhealthandphysicalactivity\/wp-json\/wp\/v2\/license?post=206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}