Water Soluble Vitamins

Vitamin B6: helps the brain function and converts protein to usable energy, It is needed for the production of red blood cells and antibodies

RDA: 1.6-2mg, > 250mg can lead to nerve damage, Source: meats, whole grains, green veggies

Deficiency Symptoms: dermatitis, irritability, anemia, kidney stones, nausea, cracks at corners of mouth

Vitamin B12: works with folic acid to produce healthy red blood cells, helps maintain nervous system, normal digestion, carbohydrate and fat metabolism, protein synthesis, absorption of foods

RDA: 2mcg , Source: fish, dairy products, meat, and eggs

Deficiency Symptoms: degeneration of peripheral nerves that may cause numbness, tingling in fingers and toes, anemia

Vitamin C: heals wounds, helps prevent cell damage, promotes healthy gums and teeth, helps strengthen the immune system, and helps in absorbing iron

RDA: 60-75mg, Smokers 110-125mg, Source: fruit, green vegetables, onions, tomatoes

Deficiency Symptoms: bleeding gums, scurvy, wounds don’t heal, bruise easily, sore joints and bones, dry rough skin, increased infections

Thiamin: helps release energy from foods, promotes normal appetite, important in function of nervous system

RDA: 1.1-1.2mg, Sources: pork, whole grains, grain products, meats, legumes

Deficiency Symptoms: mental confusion, muscle weakness, edema, impaired growth, beriberi

Riboflavin: helps release energy from foods, promotes good vision, promotes healthy skin

RDA: 1.1-1.3mg, Sources: dark green vegetables, milk, whole and enriched grain products, eggs

Deficiency Symptoms: cracks at corners of mouth, dermatitis around nose and lips, eyes sensitive to light

Niacin: helps with digestion, promotes normal appetite, promotes healthy skin, nerves

RDA: 14-16mg, Sources: poultry, fish, meat, peanuts, whole and enriched grain products

Deficiency Symptoms: diarrhea, weakness, mental confusion, irritability

Biotin: helps release energy from carbohydrates, helps with fat synthesis

RDA: 30mcg, Sources: egg yolk, milk, vegetables, intestinal bacteria

Deficiency Symptoms: fatigue; loss of appetite, nausea, vomiting, depression, muscle pains, anemia

Pantothenic acid: helps in energy production, helps in the formation of hormones

RDA: 1.1-1.2mg, Sources: whole grains, legumes, meats, intestinal bacteria

Deficiency Symptoms: fatigue, nausea, abdominal cramps, difficulty sleeping

Folate: promotes red blood cell formation, prevents birth defects of spine and brain, lowers risk of heart disease

RDA: 400mcg, Sources: dark green leafy vegetables, meats, fish, whole grains, fortified grains and cereals, legumes, citrus fruits

Deficiency Symptoms: anemia, smooth tongue, diarrhea