Vitamin K
A family of compounds found in plants, fish oils, and meats.
Good sources: Green leafy veggies, fruit (esp. strawberries), spinach, cabbage, egg yolks, fish, liver, and dairy products. A large portion of vitamin K is also produced by flora in the intestines. In fact, prolonged treatment with wide-spectrum antibiotics can Read more
Vitamin E
Consists of 8 naturally occuring tocopherols. Apparently, a-tocopherol is the most active.
Good sources: Vegetable oils, margarine, wheat germ, nuts, dark green veggies, and whole grains. Liver and eggs contain moderate amounts. Read more
Vitamin D Overview
This is one vitamin that can be synthesized in the body. It is synthesized in the skin due to sunlight exposure. It is actually a group of sterols with hormone-like activities. 1,25-dihydroxycholecalciferol is the active form. Read more
Vitamin C
Good sources: Rapid growing veggies (cabbage, broccoli, asparagus, brussel sprouts), citrus fruits, and raw potatoes
RDA: 60 mg/d. There is an active pool in the body of about 1500 mg. There is a limit to Vit C absorption. If you consume 100 mg then 100% is absorbed. However, if you consume 12,000 mg then only 16% is absorbed.
Functions: Antioxidant (see oxidative damage); involved in numerous catalyst reactions; Read more
Vitamin B12 (Cobalamin)
In contrast to the other water soluble vitamins, cobalamin is stored in the body (~4-5 mg)
Good sources: This vitamin is not found in plants! It is synthesized only by microorganisms. Animals obtain cobalamin from intestinal flora or by eating the meats of other animals. Especially liver, whole milk, eggs, oysters, fresh shrimp, pork, and chicken.
DRI: 1.8-2.4 mg/d Read more
Folic Acid (Folate)
Good sources: Green leafy veggies, liver, lima beans, and whole grain cereals
DRI: 300-400 mg/d (0.3-0.4 mg/d); for women who are on birth control pills, this increases dramatically. After stopping BCPs, they must take 800 mg/d for at least 30 days before getting pregnant.
Functions: Folic acid is essential for the biosynthesis of the purines and the pyrimidine , thymine. Read more
Vitamin B6 (Pyridoxine)
Actually a group of chemicals: pyridoxine, pyridoxal, and pyridoxamine. Pyridoxine is found in plants and the other two are found mainly in animals. Pyridoxal phosphate is the biologically active co-enzyme.
Good sources: Animal proteins, spinach, broccoli, bananas, wheat, corn, egg yolk, liver.
DRI: 1-1.7 mg/d. However, the requirement for pyridoxine goes up when you have a high protein intake. Read more
Biotin
HTML clipboard
Good sources: Cheese, egg yolks, milk, peanut butter, & liver.
DRI: 20-30 mg/d
Functions: Co-enzyme in glucose production and fat synthesis. Required for the proper function of pyruvate carboxylase.
Deficiencies: Pale, dry skin; depression; poor appetite (not common).
Toxicities: None known
Pantothenic Acid
Pantothenic Acid means “It’s everywhere.” Apparently they named it this because it can be found in a number of sources.
Good sources: Liver, broccoli, and egg yolks.
DRI: 4-5 mg/d. No RDA has been set.
Functions: It is the precursor to Co-enzyme A (CoA) as in acetyl CoA or succinyl CoA.
Deficiencies: Not well characterized in humans. Tingling in hands, fatigue, head aches, and N/V
Toxicities: None known
Pantothenic Acid
It means “It’s everywhere.” Apparently they named it this because it can be found in a number of sources.
Good sources: Liver, broccoli, and egg yolks.
DRI: 4-5 mg/d. No RDA has been set.
Functions: It is the precursor to Co-enzyme A (CoA) as in acetyl CoA or succinyl CoA (see glycolysis or Kreb’s cycle).
Deficiencies: Not well characterized in humans. Tingling in hands, fatigue, head aches, and N/V
Toxicities: None known