Vitamins A-Z

What each vitamin does, where to find it and how much you need · 13

AllDiets A-Z 11Foods A-Z 186Minerals A-Z 3Supplements A-Z 10Vitamins A-Z 13

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  • Vitamin A Vitamin A is a fat-soluble vitamin for vision, skin and immunity, found as retinol in animal foods and as beta-carotene in plants; EFSA sets 650-750 µg a day.
  • Vitamin B1 (Thiamine) Thiamine (vitamin B1) helps cells turn food into energy and keeps nerves working; EFSA sets 0.1 mg per MJ, about 0.8-1 mg a day for adults.
  • Vitamin B12 Vitamin B12 (cobalamin) is the B vitamin needed for red blood cells, a healthy nervous system and energy release; natural sources are animal foods only.
  • Vitamin B2 (Riboflavin) Riboflavin (vitamin B2) forms the coenzymes FAD and FMN that help release energy from food; EFSA sets 1.6 mg a day for adults.
  • Vitamin B3 (Niacin) Niacin (vitamin B3) covers nicotinic acid and nicotinamide, which form NAD for energy metabolism; EFSA sets 1.6 mg NE per MJ, about 13 mg NE a day.
  • Vitamin B5 (Pantothenic acid) Vitamin B5 (pantothenic acid) is a B vitamin used to make coenzyme A for energy and fat metabolism; EFSA sets an adequate intake of 5 mg a day for adults.
  • Vitamin B6 Vitamin B6 is a B vitamin the body turns into PLP, a helper for over 100 enzymes; EFSA sets 1.6-1.7 mg a day for adults and an upper limit of 12 mg.
  • Vitamin B7 (Biotin) Biotin (vitamin B7) is a B vitamin five enzymes need to process fats, glucose and amino acids; EFSA sets an adequate intake of 40 µg a day for adults.
  • Vitamin B9 (Folate and folic acid) Vitamin B9 is the B vitamin needed for cell division and red blood cells; folate is the natural form in food, folic acid the synthetic form in supplements.
  • Vitamin C Vitamin C is a water-soluble vitamin needed for collagen and iron absorption; EFSA sets 110 mg a day for men and 95 mg for women.
  • Vitamin D Vitamin D is a fat-soluble vitamin for calcium absorption, bones and muscles, made in the skin in sunlight and found in oily fish; EFSA sets 15 µg a day for adults.
  • Vitamin E Vitamin E is a fat-soluble antioxidant, mainly alpha-tocopherol, found in vegetable oils, nuts and seeds; EFSA sets 13 mg a day for men and 11 mg for women.
  • Vitamin K Vitamin K is a group of fat-soluble vitamins needed for blood clotting and bone proteins, K1 from leafy greens and K2 from fermented foods; EFSA sets 70 µg a day.

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