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-
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-
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-
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-
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-
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-
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