Vitamins required by humans

Vitamin B1 (thiamine)

Source: legumes, whole grains, potatoes, peanuts

Function: formation of coenzyme in citric acid cycle

Effects if deficient: beriberi (fatigue, nerve disorders, anemia)

Vitamin B3 (niacin)

Source: meat, whole grains

Function: component of coenzymes NAD+ and NADP+

Effects if deficient: pellagra (digestive problmesm, skin lesions, nerve disorders) problems

Vitamin B9 (folate)

Source: green vegetables, oranges, nuts, legumes, whole grains: also synthesized by bacteria in intestine

Function: coenzyme in nucleic acid and amino acid metabolism

Effects if deficient: anemia

Vitamin B12 (cobalamin)

Source: red meat, eggs, dairy products; also synthesized by bacteria in intestine

Function: coenzyme in synthesis of proteins and nucleic acids and in formation of red blood cells

Effects if deficient: anemia (fatigue and weakness due to low hemoglobin content in blood)

Vitamin C (ascorbic acid)

Source: citrus fruits, tomatoes, broccoli, cabbage, green peppers

Function: used in collagen synthesis prevents oxidation of cells components, improves absorption of iron

Effects if deficient: scurvy (degeneration of teeth and gums)

Vitamin D3 (cholecalciferol)

Source: fortified milk, egg yolk; also synthesized in skin exposed to sunlight

Function: aids absorption of calcium and phosphorus in small intestine

Effects if deficient: rickets (bone deformities) in children; bone softening in adults