Vitamins – Andreas

Vitamin	Top Health Benefits	Richest Food Sources (per serving)	Side Effects / Toxicity Risks
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

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