Vitamin Food sources Deficiency signs Actions Clinical uses Contraindications / Dosages

Interactions / Toxicity
A Liver, red Night blindness Antioxidant Paediatrics (reduce >100000 IU (toxic long term)
meat, eggs, Keratinisation of Growth and infection severity / >3000 mg RE daily
fish, milk, epithelium development (in secondary infections, (teratogenic)
butter, cream Poor dental health utero) foetal growth) OCP
Poor immune function Immune function Cancer prevention >10000 IU daily (caution)
Reduced reproductive Epithelium Infections Liver/renal disease, alcoholism,
capabilities maintenance Dermatology osteoporosis
Vision
Chemoprevention
B1 Brewer’s yeast Beriberi (weakness, Energy production – Fatigue & energy Iron and tannins precipitate
(Thiamine) Lean meat fatigue, rigidity, (Krebs & pentose production thiamine so separate doses by
Legumes irritability, poor memory, pathway) Diabetes 2 hours.
Brown rice, sleep disturbance, chest Neurotransmitter Dysmenorrhoea Thiamine deficiency usually
wheat germ & wall pain, anorexia) biosynthesis (ACh & Probably Alzheimer’s occurs with B2 and B6
whole grains Wernicke-Korsakoff’s GABA) Prevention of heart deficiency.
(cerebral beriberi) Metabolism of failure and cataracts May theoretically increase
alcohol tumour formation
Synthesis of pentose Ca ↓ B1
sugars for RNA & >125mg/kg bodyweight per
DNA day results in sweating,
tremors, nervousness,
shortness of breath, oedema
B2 Bowel flora Weakness & fatigue ATP Fatigue & Energy Alcohol interferes substantially
(riboflavin) Wholegrains Irritation / fissures in production( Electron production with B2 absorption
(wheat germ), corners of lips Transport Chain) Wound healing OCP may increase demand
dairy, organ Cracked lips Maintenance of High doses for migraine Antibiotics can reduce
meats, yeast, Cold sores epithelial tissues prophylaxis endogenous production
Vegemite, Ocular / visual Fatty acid oxidation Cataract prevention
eggs, green disturbance Immune function Breast cancer with
leaves Hair loss Activation of B6 & B9 tamoxifen
almonds, Poor wound healing For folate activation
 mushrooms Dermatitis affecting Possibly rheumatoid
folding skin arthritis
B3 (niacin) Meats: beef, Pellagra (Diarrhoea, Energy production: Hypercholesterolaemia Adverse reactions:
lamb, pork, dermatitis, dementia, NADH & NADP Anti-atherogenic Flushing
poultry & fish death) Fatty acid synthesis Metabolic syndrome Palpitations
Legumes Sub-clinical: Cholesterol & steroid Part of glucose tolerance Poor glucose control
Peanuts Tongue- bright red, hormone synthesis factor but high doses Gout
Vegemite smooth and swollen (like (with B5) may impair glucose Hepatitis
(yeast) B2 deficiency) Regulation of blood regulation Pruritus
Fruits Low energy, fatigue glucose Antioxidant GIT upset
Poor digestion Detoxification Osteoarthritis Tingling
High blood pressure reactions Chemoprotection
High cholesterol Antioxidant Neuroprotection Use cautiously with diabetes
Irritability mechanisms HIV medications and
Mental disturbances Depression hypolipidaemic agents and
statins
Levels may be reduced by OCP
use
B5 Found in most SUBCLINICAL ACh synthesis & Stress Alcohol interferes with B5
(pantothenic plant and DEFFICIENCY SIGNS: hence neural signal Lipid lowering metabolism
acid) animal foods Adrenal fatigue, anxiety & transmission Wound healing OCP increases requirements
(85% as a stress, exhaustion, Coenzyme for Inflammation for B5
component of depression macronutrient Possibly preventing Antibiotics interfere with
CoA) Poor immunity metabolism & ATP neural tube defects endogenous production by
Degeneration of nerves & production Energy production bowel flora
myelin sheath causing Cholesterol synthesis
parasthesia & steroid production
Alopecia, dermatitis (with B3)
Fertility problems Adrenal cortex
Heel tenderness function & long-term
stress response (with
B6)
B6 Fish Deficiency: seborrheic Coenzyme for more Hyperhomocysteinaemia Sensory neuropathy may
(pyridoxine) Organ meats dermatitis, microcytic than 100 enzymes plasma concentractions develop in those taking larger
Legumes anaemia, convulsions, (amino acid, lipd & of homocysteine lowered doses (i.e. tingling, burning,
Wheatgerm depression & confusion CHO metabolism) by B6, folate and B12. numbness, vestibular damage).
Eggs Subclinical: Production of Stress: adrenal OCP
Nuts Stress & adrenal fatigue neurotransmitters exhaustion, chronic Antibiotics can reduce
Vegemite Cracks in mouth and dopamine, stress, cortisol depletion, endogenous production
tongue serotonin, CFS
Anorexia adrenaline Neurological: Insomnia,
Depression, confusion, RBC production carpel tunnel syndrome,
emotional instability & Adrenal cortex motor disturbances,
irritability function and stress Parkinson’s disease,
Anaemia (small cell type) response (with B5) depression
Scaly dermatitis Synthesis of Alcoholism: Alcoholics
Fluid retention prostaglandins from have low plasma B6
PMS EFA’s Reducing diabetic
Poor immunity Synthesis of sex complications
Elevated homocysteine hormones Premenstrual Syndrome:
levels Morning sickness
Birth defects
Renal calculi

B9 (Folate) Green, leafy Clinical: RNA & DNA NS disorders: cognitive Folate supplementation may
vegetables Megaloblastic anaemia synthesis and repair deficits and depression, be contraindicated in cancer
Asparagus Cancer Differentiation & Alcoholics patients as studies have
Broccoli Hyperhomocysteinaemia development of Use of folate antagonists suggested that folate may
Sprouts & vascular disease embryonic nerve (e.g. methotrexate) accelerate the growth of pre-
Mushrooms Gognitive deficiencies tissue (foetal neural Cardiovascular disease existing tumours
Legumes (dementia & Alzheimer’s) tube) Bone Marrow : anaemia,
Organ meats Sub-clinical Formation of RBC reduced WBC’s ,reduced Antagonists: Alcohol, OCP,
Swollen red tongue (with Fe, B6 & B12) platelets asprin, streptomycin, antacids,
Poor digestion and Amino acid & protein Reproductive: to prevent anti-convulsants, methotrexate
appetite metabolism neural tube defects,
Diarrhoea Synthesis of miscarriage, premature
 Fatigue, apathy & neurotransmitters births, cleft palate,
forgetfulness (NA, Serotonin, cervical dysplasia
Depression, anxiety & choline) GIT disorders:
emotional instability Lymphocyte Malabsorption, Coeliacs,
Muscular unco- synthesis & function Crohn’s Disease,
ordination, restless leg HCl production & ulcerative colitis, and
appetite stimulation other GIT damage.
Breaks down
homocysteine (with
B6 & B12)
B12 Gut flora Deficiency Master catalyst Cognitive Decline OCP
(Cobalamin) Lamb’s liver Megaloblastic anaemia / RNA & DNA Cardiovascular disease Hypo HCl
Sardines Pernicious Anaemia synthesis (with B9) Neurological disorders Vegans (at risk)
Oysters Impaired tissue Development and (esp. peripheral Excess folate can mask B12
Egg yolk Fish accumulation of folate maturation of RBC neuropathy) deficiency
Beef Hyperhomocysteinaemia Maintenance and Immune disorders ie:
Kidney Neurological damage rapid regeneration of leukopenia,
Dairy involving demyelination bone marrow GIT disorders: Coeliacs,
Yeast and peripheral Maintenance of Crohn’s, hypo HCl,
neuropathy epithelial, mucosal allergies, leaky gut.
It is possible that those tissues and bone cell Anaemia (as part of a
with high folate levels activity complete formula)
may have neurological Myelination of Vegetarians
disease without nerves - CNS and
developing anaemia – PNS
thus delaying B12 Metabolism of all
deficiency diagnosis macronutrients
Sub-clinical Activation of Folic
Megaloblastic anaemia Acid
Confusion and poor Carotene conversion
memory and absorption
Fatigue, paleness,
lethargy, breathless
 Poor digestion, diarrhoea,
red beefy tongue
Degeneration of
peripheral nerves,
numbness, tingling
progressing to paralysis
H (Biotin) Bacterial Dry, scaly skin (esp on Part of coenzyme Skin (with B2, B6, B3 & A)
synthesis in scalp – cradle cap) used Krebs cycle and hair: acne, eczema,
the gut Dry, brittle hair – hair loss Metabolism of all cradle cap, wet
Wholegrain Muscle pain (due to  macronutrients dermatitis, grey skin &
cereals lactic acid build up) Production of mucus membranes, loss
Organ meats Fatigue, apathy, lethargy pancreatic amalyase of hair pigments,
Egg yolks Inflamed, painful tongue and insulin alopecia, brittle hair
Yeast Cracked lips (diabetes) GIT: Candida, diabetes,
Soya beans, Maintenance of hair tongue papillary atrophy
Brown rice & skin ( with Vit A) CVS disorders:
Synthesis and atherosclerosis,
metabolism of EFA’s hypertension,
& other fatty acids hypercholesterolaemia,
Synthesis of hypertriglycerideaemia
antibodies and NS disorders: insomnia,
haemoglobin memory impairment,
Maintenance of dementia, depression,
healthy nervous headaches
tissue Neuromuscular
Hepatic cell function disorders: soreness &
Lactic acid weakness in limbs,
metabolism in liver diminished reflex
response, stammering,
jerking of limbs, cramps,
spasms)
Summary:
 Coenzymes in energy metabolism
  CHO, fat and protein metabolism
 Making DNA
 Krebs Cycle-an impressive symphony
 Interdependent - give as complex
 Foods, healthy bowel flora are the best sources
 B1 B2 B3 B5 B6 meat, grains, green veg, seeds and nuts
 B9 raw fruit and veg, cereals
 B12 meat, eggs, milk

C (Ascorbic All fruit esp. Scurvy: fatigue, Antioxidant Iron deficiency anaemia Doses of 3-5g causes bloating
acid) citrus, kiwi petecchiae, ecchymoses, Immunostimulant Upper respiratory tract and diarrhoea in some people.
fruit, Hyperkeratosis, bleeding Immunomodulatory infections Promotes iron absorption so
blackcurrants, gums, loose teeth. Anti-inflammatory Wound healing and skin may increase risk of iron
& pineapple -Heart muscles Antihistamine protection overload in those with
Capsicums, degenerate, wounds fail Anticancer Prevention of haemochromatosis and other
rosehips, red to heal because of lack of Collagen and cardiovascular disease rbc diseases.
cabbage, scar tissue. Bone connective tissue Cancer prevention Enhances the absorption of
broccoli, rebuilding fails and synthesis & Connective tissue aluminium so avoid concurrent
parsley, fractures result. Anemia maintenance disorders administration with aluminium
tomatoes, and infection occur. Adrenocorticotropic Prevention of cataracts containing compounds (e.g.
strawberries Sudden death is likely due hormone synthesis Bone mineral density antacids containing aluminium
to massive internal (A & NA) Smoking hydroxides etc.)
bleeding Male infertility Use cautiously with blood
Sub-clinical thinners due to capacity to
Capillary fragility- easy decrease platelet aggregation.
bruising, bleeding gums, Aspirin
varicose veins, petechial Corticosteroids
haemorrhages Vitamin D
Poor immunity & poor
wound healing
Emotional changes such
as irritability and
depression
 Oedema
Vague arthralgias and
myalgias
D3 Sunlight, cold Clinical Calcium homeostasis Bones & teeth (eg: >4,000IU/day can cause
(Cholecalcife water fatty Rickets , Osteomalacia, Blood pressure fractures, arthritis, tooth nausea, anorexia, thirst,
rol) fish and their osteoporosis regulation (via renin degeneration, bow legs, hypercalcaemia, kidney
liver oils, Sub-clinical production) osteoporosis. damage, diarrhoea
egg yolk, Cramps & muscle spasms Immunodulator When increased Ca is Mg status
sunflower Nervousness, tics & Insulin production required (eg:
seeds, twitches (stimulates hypoparathyroidism,
fortified Softening of bones & secretion) pregnancy & lactation)
products teeth Regulation of cell Autoimmune diseases
Skeletal abnormalities growth (MS, RA etc).
Poor clotting Healthy nervous Cardiovascular disease
Hypocalcaemia function Hypertension
Cancer prevention
E Cold-pressed Haemolytic anaemia Antioxidant CVD Warfarin
(tocopherol) vegetable oils, Immunologic Regulates Parkinson’s
spinach abnormalities immunocompetence Cognitive decline
kale Peripheral neuropathies Wound healing (Alzheimer’s)
sweet Platelet dysfunction Gene regulation Cancer
potatoes (cholesterol PMS/dysmenorrhoea)
yams homeostasis, Arthritis
egg yolk inflammatory
dairy pathways)
K bowel flora Clinical Synthesis of Newborns (K1 injection Vitamin K can reduce
(menaquino (K2), Haemorrhagic disease prothrombin and or given orally) effectiveness of anticoagulant
ne) green tea, Sub-clinical clotting factors Nose bleeds, drugs due to its role in
kale, Abnormal /internal Creation of new menorrhagia haemostasis. Should not be
cabbage, bleeding bones via calcitonin Osteoporosis (as part of used as a supplement for those
broccoli, Increased clotting time Mineralisation of complete hydroxyapatite on anticoagulant drugs.
alfalfa, Easy/frequent bruising bones supplement)
kelp, Poor bone development Works synergistically After prolonged Deficiency caused by disrupted
spinach, and maintenance with vitamin D for antibiotic use fat absorption, drugs
liver, bone mineralisation (antibiotics and warfarin).
milk,
egg yolk (K1)