Vitamins

Vitamins are complex organic (carbon-based) chemicals that are necessary for health. Vitamins are “essential nutrients”, meaning that we cannot make them by ourselves but must obtain them directly from the food we eat. Vitamins are used by the body to carry out important biochemical reactions. If we do not have adequate amounts of vitamins our health may suffer.

Since World War 2, government agencies have estimated the amount of specific vitamins and minerals that are necessary for health in the general population. These recommendations have come under various names like the Recommended Dietary Allowance (RDA – USA), Daily Recommended Intake (DRI – USA), or the Recommended Daily Amounts (RDA – EU). These recommended values are intended as guidelines for the population as a whole and not for individual health. Also, these amounts are intended to prevent deficiency diseases not promote optimal health. It is helpful to think of the RDAs as the nutritional equivalent of the minimum wage. It is not helpful to think of the RDA’s as optimal levels of nutrients for a specific individual, but if you are not getting at least the RDA for specific nutrients, you are inviting trouble. More than 90% of UK residents do NOT get the RDA for at least one vitamin or mineral.

There are currently 13 vitamins that have official EU recommended daily amounts. They are grouped into six families based on their functions within the body, specifically the families A, B, C, D, E, and K.

Vitamin	RDA	Functions	Best Whole Foods
A Retinol, Carotenes	800mcg	Healthy skin, hair and mucous membranes; night vision; bone and tooth growth, cell division	Liver, orange-yellow fruits & vegetables, green leafy vegetables, fatty fish
B1 Thiamin	1.4mg	Helps the body release energy from food; Nerve and muscle function	Sunflower seeds, nuts, pulses, whole grains
B2 Riboflavin	6mg	Helps the body release energy from food	Liver, almonds, milk, cheese, eggs
B3 Niacin	8mg	Helps the body release energy from food	Peanuts, liver, poultry, fish, meats, eggs
B5 Pantothenic Acid	6mg	Forms Co A – helps the body release energy from food; Stress response	Liver, meats, peanuts, legumes, pulses, seeds
B6 Pyridoxine	2mg	Helps maintain blood sugar and promotes detoxification	Sunflower seeds, liver, fish, meat, pulses, nuts, bananas
B7 Biotin	150mcg	Metabolism of fats and carbohydrates	Liver, nuts, leafy greens, egg yolk, barley
B9 Folic Acid	300mcg	Methylation, synthesis of DNA, RNA, and cell division	Liver, pulses, leafy greens (best raw), nuts
B12 Cobalamin	2mcg	Methylation, synthesis of DNA, RNA, and cell division	Liver, meat, shellfish, fish, egg yolk, cheese
C Ascorbic Acid	60mg	Synthesis of connective tissue: bones, ligaments, tendons, teeth & gums	Citrus fruits, berries, kiwi, peppers, leafy greens, broccoli
D Cholecalciferol	5mcg	Bone health (calcium absorption); Immune function	Sunlight on skin, fatty fish, eggs, sunflower seeds, butter
E Tocopherol	10mg	Antioxidant for fats and membranes	Sunflower seeds, nuts, unrefined vegetable oil
K Phylloquinone	75mcg	Blood clotting	Leafy greens, broccoli, fruits & vegetables