Академический Документы
Профессиональный Документы
Культура Документы
Vitamin Thiamin Thamine Thiamin Energy Water 1.1-1.2 -N- Fatigue, Centr Cereal,
B1 diphosphate metabolism mg nerve & al and spirulina,po
(ThDP) brain periph rk, beans
damage, eral and lentils
leads to nervo nuts,beef,ri
beriberi us ce, wheat
syste
m
Vitamin Riboflavin-5- Flavin Riboflavin Energy water 1.1-1.3 -N- Cracks in Kidne Milk,dairy
B2 phosphate , moonucl metabolism mg the lips, y and products,eg
flavin eotide tongue liver gs, fish,
adenine (FMN) swelling, green leafy
mononucleo other skin veggies,
tide ( FAD) issues , whole grain
leads to
ariboflavin
osis
Vitamin Nicotinamid None Niacin Energy water 14-16 Niacin Muscular Nervo Yeast, fish,
B3 e adenine metabolism mg flush, weakness, us meat, milk
dinucleotide liver loss of syste and dairy,
(NAD) and damage,i appetite , m, beans,
phosphoryla mpaired leads to digesti green
ted form glucose pellagra ve vegetables,
(NADP) tolerance syste poultry.
m ,ski
n,
hair,
eyes
health
y.
Vitamin Pantetheine None Pantothen Protein, fat water 5 mg Mild Irritability,v Skin, Freah
B5 ic acid and intestinal omiting, hair, meat,
carbohydra distress stomach eyes vegetables
te pains, and and
metabolism burning liver unprocesse
feet, d grains
upper
respiratory
infections.
Vitamin Pyridoxal 5- Pyroxidine Protein and water 1.3 mg Nerve Muscle Heart, Liver, meat,
B6 phosphate( fat degenera weakness, digesti fish poultry,
PLP) metabolism tion anxiety, ve wheat,
depressio tract, bananas,
n musc beans and
ular legumes,ce
functi reals
on .
Vitamin D-biotin Biotin Biotin Protein and Water 30 mcg Unlikely Loss of Nervo Eggs,
B7 fat appetite , us nuts,fish,nu
metabolism vomiting, syste t butter,
, beneficial depressio m and beans,
to hair, skin n liver cauliflower,
&nails metab bananas,
olism mushrooms
Vitamin Folate Folic acid Folic acid Helps Water 400 mg Masks a GI pain , Red Grains
B9 ( levmefolic make DNA B12 anemia blood bread,
acid or 5- for new deficienc cells cereals,
methyltetrah cells, y vegetables,
ydrofolate) activate oranges,
B12 asparagus
Vitamin Methylcobal Cynocob Cobalami Helps Water 2.4 mcg -N- Nerve DNA Fish,clams,
B12 amin and alamin n make DNA damage, synth salmon,
adenosylcob and for new fatigue, esis , sardine,non
alamin hydroxyc cells,activat anemia nurolo fat dey
obalamin es folate, gical milk,
protects functi liver ,oyster
nerve cells ons, s, yogurt.
red
blood
cell
Vitamin C Ascorbic Dehydro Ascorbic Antioxidant Water 75-90 Diarrhea Scurvy, Huma Oranges,
acid ascorbic acid ,collagen mg Painful n Guavas,
acid synthesis, swollen tissue Kiwifruit,
(DHA) immune joints, s, liver tomatoesb
function Rough Broccoli &
bumpy Brussels
skin, sprouts.
corkscrew
shaped
body hair.
Vitamin D 1,25 Cholecal Cholecalci Bone Fat 5ug Calcium Rickets, Huma Sunlight,
dihydroxych ciferol ferol (D3), growth imbalanc Osteomal n skin fish oil, milk
olecalciferol Ergocalcif &maintena e acia
erol (D4) nce,
absorption
of Ca
Vitamin E Alpha- Tocopher Tocophero Protects Fat 15mg Interfers Serious Vit E Sunflower
tocopherol ol ls, cell with neurologic provid seeds,
quinone Tocotrieno membrane, blood- dysfunctio ed to wheat
ls antioxidant clotting n the germ,
s drugs skin almonds
throug
h
serum
Vitamin K Quinol Phylloquin Blood Fat 90- N Impaired Usuall Leafy
one, clotting, 120mcg blood y in greens,
Menaquin bone clotting, Bones soybeans,
ones health hemorrha pumpkins.
gic
disease