| Vitamin A |
- Vision support
- Immune function
- Skin health
- Reproduction
|
- Beef liver – 6,582 mcg
- Sweet potato – 1,403 mcg
- Carrots – 835 mcg
- Kale – 681 mcg
- Spinach – 573 mcg
|
Can cause liver damage and birth defects in high doses |
| Vitamin B1 (Thiamine) |
- Energy metabolism
- Nerve function
- Brain cell structure
|
- Pork – 0.8 mg
- Sunflower seeds – 1.5 mg
- Black beans – 0.4 mg
- Peas – 0.3 mg
- Fortified cereals – varies
|
Rare toxicity; excess excreted in urine |
| Vitamin B2 (Riboflavin) |
- Red blood cell production
- Energy release
- Migraine prevention
|
- Beef liver – 3.5 mg
- Milk – 0.4 mg
- Yogurt – 0.5 mg
- Almonds – 0.3 mg
- Eggs – 0.3 mg
|
Bright yellow urine; generally safe |
| Vitamin B3 (Niacin) |
- Cholesterol regulation
- Skin health
- Energy metabolism
|
- Chicken breast – 11.4 mg
- Tuna – 10.5 mg
- Salmon – 8.6 mg
- Mushrooms – 3.6 mg
- Peanuts – 4.2 mg
|
High doses may cause flushing, liver damage |
| Vitamin B5 (Pantothenic Acid) |
- Hormone production
- Energy metabolism
- Cholesterol synthesis
|
- Sunflower seeds – 2 mg
- Avocados – 2 mg
- Sweet potatoes – 1 mg
- Mushrooms – 3.6 mg
- Chicken liver – 5.6 mg
|
Rare toxicity; may cause diarrhea in excess |
| Vitamin B6 |
- Brain health
- Red blood cell formation
- Mood regulation
|
- Chickpeas – 1.1 mg
- Salmon – 0.9 mg
- Potatoes (with skin) – 0.7 mg
- Bananas – 0.4 mg
- Fortified cereals – varies
|
High doses may cause nerve damage |
| Vitamin B7 (Biotin) |
- Hair, skin, nail health
- Fat and carb metabolism
|
- Egg yolks – 10 mcg
- Almonds – 1.5 mcg
- Sweet potatoes – 2.4 mcg
- Spinach – 0.5 mcg
- Raspberries – 0.2 mcg
|
Rare toxicity; may interfere with lab tests |
| Vitamin B9 (Folate) |
- DNA synthesis
- Red blood cell formation
- Fetal development
|
- Lentils – 358 mcg
- Asparagus – 134 mcg
- Spinach – 194 mcg
- Black-eyed peas – 105 mcg
- Fortified grains – varies
|
Excess folic acid may mask B12 deficiency |
| Vitamin B12 |
- Nerve function
- Red blood cell formation
- DNA synthesis
|
- Clams – 84 mcg
- Beef liver – 70 mcg
- Sardines – 8.2 mcg
- Fortified plant milks – 3 mcg
- Trout – 5.4 mcg
|
May cause acne, dizziness; rare toxicity |
| Vitamin C |
- Immune support
- Collagen production
- Antioxidant protection
|
- Red bell pepper – 340 mg
- Kiwi – 93 mg
- Oranges – 70 mg
- Strawberries – 59 mg
- Broccoli – 81 mg
|
Excess may cause diarrhea, kidney stones |
| Vitamin D |
- Bone health
- Calcium absorption
- Immune regulation
|
- Cod liver oil – 450 IU
- Wild salmon – 988 IU
- Mackerel – 360 IU
- Fortified milk – 120 IU
- Egg yolks – 37 IU
|
Toxicity risk at >4,000 IU/day; can cause hypercal
|
| Vitamin E |
- Antioxidant defense
- Cell signaling
- Immune support
|
- Sunflower seeds – 7.4 mg
- Almonds – 7.3 mg
- Hazelnuts – 4.3 mg
- Spinach – 2 mg
- Avocado – 2.1 mg
|
High doses may increase bleeding risk |
| Vitamin K |
- Blood clotting
- Bone metabolism
- Heart health
|
- Parsley – 820 mcg
- Kale – 531 mcg
- Spinach – 145 mcg
- Broccoli – 110 mcg
- Brussels sprouts – 87 mcg
|
May interfere with blood thinners; rare toxicity |