Vitamins

Riboflavin (also known as vitamin B2) is one of the B vitamins and water-soluble one. Riboflavin is naturally present in some foods, added to some food products and available as a dietary supplement.  

This vitamin is an essential component of two significant coenzymes, flavin mononucleotide (FMN; also known as riboflavin-5′-phosphate) and flavin adenine dinucleotide (FAD). These coenzymes play significant roles in energy production, cellular function, growth and development, and metabolism of fats, drugs, and steroids.  

Daily Requirement: 

RDA for Vit B2 is 1.3 mg for adult males and 1.1 mg for adult females, 1.4 mg during pregnancy, and 1.6 mg during lactation.  

Foods that are particularly rich in riboflavin: eggs, organ meats (kidneys and liver), lean meats, milk, Green vegetables, Artichokes, Avocados, Cayenne, Currants, Fortified cereals, Kelp, Mushrooms, Nuts, Parsley, pumpkins, Sweet potatoes, Whole-grain bread, enriched bread, and wheat bran.

Vit B2 Insufficiency 

Two types of Vit B2 deficiency:  

1. Primary: Occurs due to inadequate Vit B2 dietary source. 
2. Secondary: Inability to absorb Vit B2 via the intestine

Features due to B2 insufficiency:

• Dry skin  
• Cracked lips 
• Mouth ulcers 
• Dermatitis 

Vit B3, called Niacin, is the generic name for nicotinic acid (pyridine-3-carboxylic acid), nicotinamide (niacinamide or pyridine-3-carboxamide), and related derivatives, such as nicotinamide riboside.  

Niacin plays a role in keeping skin, hair, and nervous system healthy. 

Niacin is naturally present in many foods, added to some food products and available as a dietary supplement. 

Daily Requirement: 

The National Institutes of Health (NIH) recommend 16 mg for adult males and 14 mg for adult females, 18 mg during pregnancy and 17 mg during lactation. 

Foods that contain B3: 

• Chicken 
• Turkey 
• Salmon 
• Brown rice 
• Dry roasted peanuts 
• Beef liver 
• Deficiency 

If you don’t consume enough Vit B3, deficiency of Vit B3 can cause Pellagra that consists of various skin symptoms, fatigue, diarrhea, and memory loss.  

Vitamin B5, known as pantothenic acid, helps turn the food you eat into the energy that you need. It’s crucial for many functions in the body, especially making and breaking down fats. It also supports healthy skin, eyes, and liver.

Daily Requirement: 

The recommended dosage is 5 mg for adults, 6 mg for pregnant females, and 7 mg for breastfeeding females.  

Foods that contain Vit B5: 

• Beef
• Poultry 
• Seafood 
• Organ meats 
• Eggs and milk 
• Vegetables such as mushrooms (especially shiitakes) 
• Avocados 
• Potatoes 
• Broccoli 
• Whole grains 

Vit B5 Deficiency 

Although Vit B5 deficiency can happen theoretically, it is rare in daily clinical practice as Vit B5 is found in various foods that we consume daily.  

Features that associated with Vit B5 deficiency 

• Mood changes (depression, irritability, apathy) 
• Various GI symptoms (Nausea, vomiting, stomach pain) 
• Numbness and burning feet 

Vitamin B6 performs a wide variety of functions in the body and is highly versatile, with more than 100 enzyme reactions.  

Vitamin B6 also plays a role in cognitive development through neurotransmitters’ biosynthesis, glucose metabolism, immune function, and hemoglobin formation.  

Daily Requirement: 

RDA for Vitamin B6 is 1.3 mg for adult males and 1.3 mcg for adult females, 1.9 mg during pregnancy, and 2.0 mg during lactation.  

Foods that contain Vit B6: 

• Fish 
• Beef liver and other organ meats 
• Turkey 
• Banana 
• Tofu 
• Nuts 
• Potatoes and other starchy vegetables 
• Rice 
• Onion, Squash, Spinach 
• Watermelon 

Sign and symptoms of Vit B6 Deficiency: 

• Anemia 
• Depression 
• Higher risk of infection due to decreased immunity 
• Peripheral neuropathy 
• Confusion 

However, most Americans get enough vit B6 from their diet.  

Vitamin B7, known as Biotin, a B vitamin, is an essential nutrient involved in the metabolism of fatty acids, glucose, and amino acids. It helps to maintain the health of hair, nails, and fetal health during pregnancy.  

Daily Requirement: 

RDA for Biotin is 30 mcg for adult males and 30 mcg for adult females, 30 mcg during pregnancy, and 35 mcg during lactation.  

Foods that contain the most Biotin include: 

• Organ meats
• Eggs and cheese 
• Fish 
• Seeds and nuts 
• Leafy Greens 
• Cauliflower 
• Mushrooms 
• Sunflower seeds and almonds 

Biotin deficiency 

Biotin deficiency is relatively rare. However, eating only raw eggs may cause biotin deficiency. 

Biotin deficiency can be associated with various skin, hair, and nail problems.  

Folate, known as Vitamin B9, acts as a coenzyme to synthesize genetic material such as DNA and amino acids metabolism. Folate is crucial for cellular metabolisms as well as prenatal health.  

Moreover, folate is one of the main ingredients of red cell production. Hence, folate deficiency can lead to megaloblastic anemia, resulting in fatigue and weakness.  

Daily Requirement: 

RDA for folate is 400 mcg DFE for adult males and 400 DFE mcg for adult females, 600 mcg DFE during pregnancy, and 500 mcg DFE during lactation.  

Sources of Folate: fruits and fruit juices, nuts, beans, peas, avocado, broccoli, seafood, eggs and dairy products, meat, poultry, Beef liver, Grains, Spinach, asparagus, and brussels sprouts, banana, papaya.     

Features due to folate deficiency 

• Fatigue 
• weakness 
• Mouth sores 
• heart palpitation 
• Anemia 

Individuals that are at risk: 

• Chronic alcohol user 
• Pregnant women 
• Intestine problems affecting vitamin absorption 
• Other genetic diseases 

Vitamin B12, also known as cobalamin, is an essential nutrient and involves various cellular metabolisms. It plays a significant role in keeping nerve tissues, as well as blood cells healthy.   

Daily Requirement: 

RDA for Vit B12 is 2.4 mcg for adult males and females, 2.6 mcg during pregnancy, and 2.8 mcg during lactation. The human body can store extra fat b12 for up to four years, and any excess fat B12 is removed via the urine.  

Vit B12 is usually found in various animal and dairy products whereas not in plant foods.

Foods that contain Vit B12: 

• Fish 
• Pork 
• Poultry 
• Lamb 
• Beef 
• Eggs 
• Milk and milk products 

Features that associated with Vit B12 Deficiency: 

• Neurological problems (depression, confusion, memory problems) 
• Fatigue 
• Loss of appetite and weight loss 
• Anemia 

Risk of Vit B12 Deficiency: 

Individuals who primarily eat a plant-based diet are at risk of Vit B12 deficiency and people with pernicious anemia, gastrointestinal disease, chronic alcoholism, and older adults.   

Treatment 

Treatment of Vit B12 deficiency includes B12 injection and oral supplements.  

Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that maintains skin, bones, and blood vessels. Humans, unlike most animals, are unable to synthesize vitamin C by themselves, so it is an essential dietary component. 

Our body needs Vitamin C for various functions: 

• biosynthesis of collagen 
• important physiological antioxidant  
• enhance immune system 
• improve wound healing 
• Iron absorption 

Moreover, ongoing research is being performed to determine if Vitamin C might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases. 

Daily Requirement 

RDA for Vitamin C is 90 mg for adult males and 75 mg for adult females, 85 mg during pregnancy, and 120 mg during lactation.  

Foods that contain Vit C 

• citrus fruits 
• tomatoes and tomato juice 
• potatoes 
• red and green peppers 
• kiwifruit 
• broccoli 
• strawberries 
• brussels sprouts, and cantaloupe 

Vitamin C deficiency 

Deficiency of Vit C can cause a condition called scurvy. Scurvy can manifest with various symptoms such as  

• bruising, bleeding gums 
• weakness and fatigue 
• skin rash and red spots 
• loss of appetite and muscle pain 

Vitamin D, known as calciferol, is a fat-soluble vitamin that the human body can produce in response to ultraviolet rays from the sun. Vitamin D enhances calcium absorption and helps to maintain bone and teeth synthesis and muscle functions.  

Vitamin D can be described as a prohormone rather than a vitamin as it requires activation by the liver and kidneys before becoming biologically active. 

Daily Requirement:  

RDA for Vitamin D is 15 mcg (600 IU) for adult males and adult females (same dose during pregnancy and lactation). The dosage is 20 mcg (800 IU) for males and females over the age of 70. 

Roles of Vitamin D  

• Maintain bone and teeth health 
• Support nervous system and immune function 
• Help to manage sugar control and insulin levels 
• Improves cardiac and lung functions 

Vitamin D sources: 

• fish (such as trout, salmon, tuna, and mackerel) 
• fish liver oils  
• fortified milk, cereals, and juices 
• eggs 
• cheese 
• mushrooms 

Vitamin D insufficiency 

Although our body produces vit D, several conditions could lead to Vit D deficiency, such as limited sun exposure, darker skin, bariatric surgery, and infants. 

Symptoms 

• mood changes (low mood, fatigue) 
• hair loss 
• delayed wound healing 
• bone pain 
• muscle pain 
• prone to get an infection 

Vitamin E is a fat-soluble vitamin and possesses specific antioxidant activities. Although more scientific evidence is needed, it is believed that Vit E has several beneficial effects on heart health, cancer, eye health, hair health, and brain functioning.  

Daily Requirement: 

RDA for Vitamin E is 15 mg for adult males and 15 mg for adult females, 15 mg during pregnancy, and 19 mg during lactation.  

Foods that contain Vitamin E: 

Numerous foods provide vitamin E. Nuts, seeds, and vegetable oils are among the best alpha-tocopherol sources, and significant amounts are available in green leafy vegetables and fortified cereals.  

Most vitamin E in American diets is in gamma-tocopherol from soybean, canola, corn, and other vegetable oils and food products. 

Any other form? 

 Vitamin E is also available as a supplement form in various stores.  

Vitamin K is a fat-soluble vitamin and can be found in two different forms. Phylloquinone, known as Vitamin K1, is found in green leafy vegetables like collard greens, kale, and spinach.  

The other type, menaquinones, known as Vitamin K2, are found in some animal foods and fermented foods and can be produced by bacteria in the human body. 

Vitamin K plays a significant role in blood clotting, calcium, and bone metabolism.  

Daily Requirement: 

RDA for Vitamin K is 120 mg for adult males and 90 mg for adult females, 90 mg during pregnancy, and 90 mg during lactation. 

Sources: 

Food sources of phylloquinone include vegetables, especially green leafy vegetables, vegetable oils, and some fruits.  

Meat, dairy foods, and eggs contain low levels of phylloquinone but modest amounts of menaquinones. Other fermented foods, such as cheese, also contain menaquinones.  

The most common vitamin K sources in the U.S. diet are spinach; broccoli; iceberg lettuce; and fats and oils, particularly soybean and canola oil. 

Vit K deficiency 

• Increased risk of bleeding (under the skin, from the gut, brain) 

Treatment 

Vitamin K deficiency can be treated with oral or IV injection of Vitamin K.