Vitamins

https://sinoemedicalassociation.org/AP4/VitaminChart.pdf

What is the recommended daily amount for vitamin A

• Men: 900 μg/day

• Women: 700 μg/day

What is vitamin A

Known as Retinol

• Fat soluble

• An essential nutrient for eye health. Important for the growth and development of body tissues. Maintenance of healthy skin

• Food Sources are: Cod liver oil and other fish liver oils, liver, egg yolk, full cream dairy, yellow and dark green vegetables.

Deficiency Signs (Not enough Vitamin A)

• 👁 Night blindness (early sign)

• 👁 Vision problems → possible blindness

• 🫁 Increased risk of respiratory infections

• 🧴 Dry, rough skin

• General tissue health problems

What is Vitamin B1 (Thiamine)

Water soluble

• ⚡ Energy production

  • Helps release energy from glucose

• 🔄 Carbohydrate metabolism

  • Converts carbs → energy (and sometimes fat storage)

• 🧠 Nervous system support

  • Essential for proper nerve function

Signs of Excess (Too much Vitamin A)

• 🤕 Headaches

• 🤢 Nausea & dizziness

• 🧴 Dry, red, cracking skin

• 💇‍♀ Hair loss

• 💅 Brittle nails

Signs of Excess (B1 Thiamine)

• 🤕 Headaches

• ⚡ Convulsions

• 💪 Muscular weakness

• ❤ Irregular heartbeat

Signs of Excess (Too much of B1)

• 🤕 Headaches

• ⚡ Convulsions

• 💪 Muscular weakness

• ❤ Irregular heartbeat

Deficiency Signs (Not enough B1)

• 😴 Fatigue

• 😞 Depression & irritability

• ⚖ Weight loss

• 💪 Muscle weakness

Food Sources for Vitamin B1 (Thiamine)

• Whole grains

• Lean pork

• Liver

• Wheat germ

• Eggs

• Dried beans

• Nuts & seeds

• Yeast

• Potatoes

Food Sources of Vitamin B2 (Riboflavin)

• Dairy products

• Fish

• Dark green vegetables (spinach, broccoli)

• Eggs

• Beef

• Wholegrain cereals

What is Vitamin B2 (Riboflavin)

• Water-soluble

• Functions

  • ⚡ Energy production from protein, fat, and carbohydrates

  • 🧴 Maintains healthy skin

  • 👁 Supports eye health

  • 🧠 May reduce frequency/severity of migraines

Vitamin B2 (Riboflavin) Deficiency Signs

• 😴 Fatigue

• 👄 Cracking of lips & corners of mouth

• 👁 Watering, itching, burning eyes

• 🟠 Lesions around eyes

• 👅 Soreness & burning of lips and tongue

Requirements for Vitamin B2 increase with

• 🚫 No toxic effects reported

• ✅ Harmless effect: bright yellow urine (from excess excretion)

Vitamin B2 (Riboflavin) Requirements increase

• Alcohol consumption

• Certain medications: oral contraceptives, HRT, antidepressants, antibiotics

• Pregnancy & breastfeeding

What is Vitamin B3 (Niacin / Nicotinic Acid)

• 💧 Water-soluble

• Function

  • ⚡ Energy production

    • Helps convert proteins, fats, and carbohydrates into energy

  • 🩺 May help maintain healthy cholesterol levels

Vitamin B3 (Niacin / Nicotinic Acid) Food Sources

• Poultry (chicken, turkey)

• Beef

• Fish

• Liver

• Pulses (beans, lentils)

• Peanuts & nuts

• Wholegrain cereals

• Yeast

Deficiency Signs of Vitamin B3 (Niacin / Nicotinic Acid)

• 👤 Pellagra symptoms:

  • 🧴 Skin irritations / dermatitis

  • 🧠 Dementia → memory loss, confusion, fatigue

  • 🍽 Appetite loss, diarrhea, nausea

• 💪 Muscle weakness

Signs of Excess of Vitamin B3 (Niacin / Nicotinic Acid)

• 🔥 Flushing and itching of skin

• 🫁 Liver damage (with very high doses, usually from supplements)

NOTE: B3 = “3 D’s of Pellagra + Energy”

• Dermatitis

• Dementia

• Diarrhea

• Also: energy metabolism

NOTE: B3 = “3 D’s of Pellagra + Energy”

• Dermatitis

• Dementia

• Diarrhea

• Also: energy metabolism

Requirements of Vitamin B3 (Niacin / Nicotinic Acid) increases with

• Alcohol consumption

• Certain medications: antidepressants, antibiotics

• Pregnancy & breastfeeding

What is Vitamin B5 (Pantothenic Acid)

• Water soluble

• Functions

  • Plays a role in the metabolism of fatty acids, glucose, and proteins for energy production

  • Helps maintain healthy skin and mucus membranes

Vitamin B5 (Pantothenic Acid) Food Sources

• Wholegrain cereals

• Eggs

• Yeast

• Dried beans

• Fish

• Meat

• Poultry

Vitamin B5 (Pantothenic Acid) Deficiency signs

• 😴 Fatigue

• 🧴 Dry skin & hair

• 🔥 Burning feet

• 🛌 Insomnia

Vitamin B5 (Pantothenic Acid) excess signs

Diarrhea (mainly from very high supplemental doses)

Requirements of Vitamin B5 (Pantothenic Acid) increases with

• Alcohol consumption

• Antibiotic use

• Pregnancy & breastfeeding

NOTE: B5 = “Pantothenic = Power + Protection”

• Power → energy metabolism

• Protection → skin & mucous membranes

NOTE: B5 = “Pantothenic = Power + Protection”

• Power → energy metabolism

• Protection → skin & mucous membranes

What is Vitamin B6 (Pyridoxine)

What are the Vitamin B6 (Pyridoxine) food sources

• Dark green vegetables

• Bananas

• Wholegrain cereals

• Oats

• Fish

• Poultry & pork

• Peas

Vitamin B6 (Pyridoxine) Deficiency Signs

• 😴 Fatigue

• 🧴 Dermatitis, acne, mouth sores

• 🛌 Insomnia, depression

• 💪 Peripheral neuropathy (numbness or tingling in hands/feet)

Vitamin B6 (Pyridoxine) Excess Signs

Peripheral neuropathy (numbness, tingling, or burning in hands/feet)

Vitamin B6 (Pyridoxine) requirement increases with

• Alcohol consumption

• Certain medications: antibiotics, antidepressants, bronchodilators, corticosteroids, diuretics, oral contraceptives, HRT, medications for hypertension & Parkinson’s disease

• Pregnancy & breastfeeding

NOTE: B6 = “Protein + Nerves”

• Protein → energy from amino acids

• Nerves → supports nervous system

NOTE: B6 = “Protein + Nerves”

• Protein → energy from amino acids

• Nerves → supports nervous system

What is Vitamin B12 (Cyanocobalamin)

• Water soluble

• Functions

  • 🧠 Nervous system health

  • 🩸 Red blood cell production

  • ❤ Cardiovascular support

    • Helps maintain healthy homocysteine levels

Vitamin B12 (Cyanocobalamin) Food Sources

• Organ meats (liver, kidney)

• Red meat & pork

• Poultry

• Seafood

• Eggs

• Dairy products

Vitamin B12 (Cyanocobalamin) Deficiency signs

• 💪 Peripheral numbness or muscle weakness

• 🧠 Memory loss, confusion, dementia

• 😴 Fatigue

• ⚡ Neurological degeneration

Vitamin B12 (Cyanocobalamin) Excess signs

None known

Vitamin B12 (Cyanocobalamin) requirements increase with

• Strict vegetarian diet

• Alcohol consumption

• Certain medications: antacids, antibiotics, anticonvulsants, corticosteroids, oral contraceptives, HRT, medications for cholesterol, diabetes, hypertension, Parkinson’s disease, and ulcers

• Pregnancy & breastfeeding

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NOTE: B12 = “Blood + Brain”

• Blood → red blood cell production

• Brain → nervous system support

B12 = “Blood + Brain”

• Blood → red blood cell production

• Brain → nervous system support

What is Folic Acid (Vitamin B9 / Folate)

• Water soluble

• Functions

  • 🧬 Cell division and growth

  • 🩸 Red blood cell production

  • 👶 Fetal nervous system development (essential during pregnancy)

  • ❤ Cardiovascular support

    • Helps maintain healthy homocysteine levels

Folic Acid (Vitamin B9 / Folate) Food Sources

• Brussels sprouts, spinach, broccoli, celery

• Lentils, asparagus, yeast

• Oranges, green beans

• Wholegrain cereals

• Fish, eggs, organ meats

Folic Acid (Vitamin B9 / Folate) Deficiency Signs

• 💉 Megaloblastic anemia

• 👶 Spina bifida (birth defect)

• ⚖ Retarded growth in children

• 💩 Chronic diarrhea

• ⚡ Increased risk of seizures in epilepsy

Folic Acid (Vitamin B9 / Folate) Excess Signs

Increased risk of seizures in cases of epileps

Folic Acid (Vitamin B9 / Folate) requirements increases with

• Alcohol consumption

• Certain medications: antacids, antibiotics, anticonvulsants, antidepressants, anti-inflammatory drugs, diuretics, painkillers, corticosteroids, oral contraceptives, HRT, medications for cholesterol, diabetes, hypertension, Parkinson’s disease, ulcers

• Pregnancy & breastfeeding

NOTE: B9 = “Baby + Blood + Growth”

• Baby → fetal nervous system development

• Blood → red blood cell formation

• Growth → cell division

NOTE: B9 = “Baby + Blood + Growth”

• Baby → fetal nervous system development

• Blood → red blood cell formation

• Growth → cell division

What is Vitamin B7 (Biotin)

• Water soluble

• Functions

  • ⚡ Energy metabolism

    • Helps transform fats and carbohydrates into energy

  • 🧴 Fatty acid formation

  • 💇‍♀ Maintains healthy skin and hair

Vitamin B7 (Biotin) Food Sources

• Liver

• Soya beans, soya flour

• Oatmeal, brown rice, whole grains

• Yeast

Vitamin B7 (Biotin) Deficiency signs

• 🧴 Seborrheic dermatitis (scaly skin)

• 💇‍♀ Hair loss

• 🍽 Appetite loss, nausea

• 💪 Paralysis (rare, severe cases)

Vitamin B7 (Biotin) Excess Signs

🚫 None known

Vitamin B7 (Biotin) Requirements increase with

• Alcohol consumption

• Certain medications: antibiotics & anticonvulsants

• Pregnancy & breastfeeding

NOTE: B7 = “Beauty + Biochemistry”

• Beauty → skin and hair

• Biochemistry → energy & fatty acid metabolism

NOTE: B7 = “Beauty + Biochemistry”

• Beauty → skin and hair

• Biochemistry → energy & fatty acid metabolism

What is Vitamin C (Ascorbic Acid)

• Water soluble

• Functions

  • 🦷 Maintains healthy gums, skin, and connective tissue

  • 🍽 Enhances iron absorption from food

  • 🛡 Antioxidant → protects cells from oxidative damage

  • ❤ Supports cardiovascular health

  • 🧬 Supports immune system

Vitamin C (Ascorbic Acid) Food Sources

• Citrus fruits (oranges, lemons, grapefruits)

• Peppers (yellow, green, red)

• Chilli

• Guavas

• Tomatoes

• Lettuce

• Kiwi fruit

• Papaya

Vitamin C (Ascorbic Acid) Deficiency Signs

• 🩸 Bleeding gums

• 💉 Poor healing of bruises and wounds

• 💪 Muscular atrophy

• 🧴 Skin lesions

• ⚡ Rheumatic leg pain

• 😞 Depression

Vitamin C (Ascorbic Acid) Excess signs

• 💩 Diarrhea

• 🤢 Gastrointestinal disturbances

• ⚠ Increased risk of oxalate kidney stones (with very high intake)

Vitamin C Requirements increase with

• Alcohol consumption

• Certain medications: anti-inflammatory drugs, corticosteroids, oral contraceptives, HRT, painkillers, medications for hypertension

• Pregnancy & breastfeeding

NOTE: Vitamin C = “Connective tissue + Citrus + Cells”

• Connective tissue → gums, skin, healing

• Citrus → main source

• Cells → antioxidant protection

NOTE: Vitamin C = “Connective tissue + Citrus + Cells”

• Connective tissue → gums, skin, healing

• Citrus → main source

• Cells → antioxidant protection

What is Vitamin D (Cholecalciferol)

• Fat Soluble

• Functions

  • 🦴 Maintains healthy bones and teeth

  • ⚖ Calcium and phosphorus absorption → critical for bone formation

  • 🦷 Supports normal skeletal development and maintenance

What are Vitamin D (Cholecalciferol) Food Sources

• Fatty fish (salmon, mackerel, sardines)

• Eggs

• Liver

• Fish liver oil

• Foods fortified with Vitamin D (butter, margarine)

Vitamin D (Cholecalciferol) Deficiency signs

• 👶 Rickets in children (soft, weak bones)

• 🧓 Osteopenia / osteoporosis in adults (loss of bone density)

Vitamin D (Cholecalciferol) Excess Signs

• 💩 Constipation

• 🍽 Loss of appetite, nausea, vomiting

• 🫁 Calcium deposits in soft tissues (kidneys, lungs, heart)

• ❤ Irregular heartbeat

• ⚠ Increased risk of kidney stones

Vitamin D (Cholecalciferol) Requirements increase with

• Poor sunlight exposure

• Certain medications: antacids, anticonvulsants, anti-inflammatory drugs, corticosteroids

Memory Trick

Vitamin D = “Bones + Sunshine”

• Bones → calcium absorption and skeletal health

• Sunshine → activation in skin

Memory Trick

Vitamin D = “Bones + Sunshine”

• Bones → calcium absorption and skeletal health

• Sunshine → activation in skin

What is Vitamin E (Tocopherol)

• Fat-soluble

• Functions

  • 🛡 Antioxidant → protects cells from oxidative damage

  • 🧴 Protects unsaturated fatty acids and Vitamin A from oxidation

  • ❤ Supports cardiovascular health

  • 🩸 Protects red blood cells

Vitamin E (Tocopherol) Food Sources

• Avocado

• Wheat germ & wheat germ oil

• Whole-wheat foods

• Nuts & seeds

• Green leafy vegetables

Vitamin E (Tocopherol) Deficiency signs

• ⚡ Neurological damage

• 🩸 Shortened lifespan of red blood cells

• 🤸‍♂ Balance and coordination problems

• 👁 Visual impairment

Vitamin E (Tocopherol) Excess signs

• 💩 Gastrointestinal disturbances

• 😴 Fatigue

• 💪 Muscle weakness

• 🤕 Headaches

Vitamin E (Tocopherol) Requirements increases with

• Breastfeeding

Memory Trick

Vitamin E = “E for Erythrocytes & Antioxidant”

• Erythrocytes → protects red blood cells

• Antioxidant → protects cells and fats

Memory Trick

Vitamin E = “E for Erythrocytes & Antioxidant”

• Erythrocytes → protects red blood cells

• Antioxidant → protects cells and fats

What is Vitamin K (Menadione)

• Fat-soluble

• Functions

  • 🩸 Blood clotting → essential for coagulation

  • 🦴 Bone health → supports proper bone mineralization

Vitamin K (Menadione) Food Sources

• Alfalfa

• Spinach, cabbage, lettuce

• Swiss chard, broccoli

• Spring onions, Brussels sprouts

• Pistachio nuts

Vitamin K (Menadione) Deficiency Signs

• ⚠ Increased bruising

• 🩸 Poor blood clotting → risk of bleeding

Vitamin K (Menadione) Excess Signs

• 🔥 Flushing

• 💦 Sweating

• ⚠ Toxicity is rare from food; supplements should only be used under medical supervision

NOTE: Vitamin K supplements should only be used on prescription and under strict medical supervision.

NOTE: Vitamin K supplements should only be used on prescription and under strict medical supervision.

Memory Trick

Vitamin K = “Koagulation & Knochen”

• Koagulation → blood clotting

• Knochen (German for bones) → bone health

Memory Trick

Vitamin K = “Koagulation & Knochen”

• Koagulation → blood clotting

• Knochen (German for bones) → bone health