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Vitamin Chart
Read the vitamin chart to see what vitamins we need daily. Most, if not all, can be obtained from a healthy balanced diet. For our vitamin and mineral supplements click here.
However, it is possible to take multi-vitamins to maintain your RDA (Recommended Daily Allowance), manufacturers claim to be able to supplement diets that may be lacking in certain essential vitamins and minerals.
|
Vitamin |
RDA |
Source |
Action |
|
Vitamin A (retinol) |
2500IU |
Liver, halibut liver, cheese and eggs. |
Helps with skin, bones, sight, growth and fighting infections like Anaemia. |
|
Vitamin A (beta carotene) |
No RDA set |
Present in fruit and vegetables. |
Antioxidant, anti-cancerous. |
|
Vitamin B1 (thiamine) |
RDA 1.1 mg |
Dried brewers yeast, brown rice, nuts, pork, oat flakes, wholegrain, liver and wholemeal bread |
Supports growth, converts glucose into energy in muscles and nerves. |
|
Vitamin B2 (riboflavin) |
RDA 1.3 mg |
Liver, wheat germ, cheese, eggs, meats, yoghurt, milk, green vegetables |
Converts proteins and fats and sugars into energy. Formation of red blood cells and antibodies. |
|
Vitamin B6 (pyrodoxine) |
RDA 1.6 mg |
Bananas, whole wheat, yeast extract, nuts, meat, fatty fish, potatoes |
Needed for the formation of brain and nerve tissue, blood formation, energy production and antidepressant. |
|
Vitamin B12 |
RDA 2 mcg |
Pork, Beef, Lamb, White fish, Eggs, Cheese. |
Metabolises protein, carbohydrates and fats. Maintains nervous system and formulates blood cells, detoxifies Cyanide in food. |
|
Biotin |
No RDA DRI 30 mcg |
Dried brewers yeast, pigs kidney, yeast extract, eggs, whole grains, maize (corn). |
Maintains healthy skin, hair, nerves, bone marrow and sex glands. |
|
Vitamin C |
RDA 60 mg |
Many citrus fruits, cherry juice, blackcurrants, guavas, green peppers. |
Promotes a strong immune system. Promotes iron absorption from food, controls cholesterol. Antioxidant, maintains healthy blood vessels, anti-stress hormones. |
|
Choline |
No RDA DRI 10 - 100 mg |
Cereals, Nuts, pulses, beef heart, egg yolk, citrus fruits. |
Is a fat stabilizing agent. Builds neurotransmitters. |
|
Vitamin D |
RDA 5 mcg, upper levels to 50 mcg |
Created from exposure to sunlight, cod liver oil, sardines and tuna. |
Sustains health of bones, proper utilization of calcium. |
|
Vitamin E (D-alpha tocopherol) |
RDA 5 mcg |
Soya bean oil, sunflower oil, peanut oil. |
Antioxidant, maintains healthy blood vessels, anti blood clotting agent. |
|
Folic Acid |
RDA 180 mcg DRI 400 mcg |
Soya flour, nuts, green leaf vegetables and wheat bran. |
Genetic code transmission. Creates red blood cells. Used in digestion, metabolises protein. |
|
Vitamin K |
RDA 65 mcg |
Cauliflower, Brussels sprouts, broccoli, lettuce, spinach, cabbage, tomatoes. |
Blood clotting. |
|
Niacin Vitamin b3 |
RDA 15 mg DRI 14 mg |
Nuts, chicken, Soya flour, fatty fish, whole grains, cheese, dried fruits. |
Healthy nervous system, cells, skin, and helps with digestion. |
|
Pantothenic Acid |
DRI 5 mg |
Dried brewer's yeast, nuts, wheat bran and eggs. |
Production of energy, anti-stress hormones, controls fat metabolism and cholesterol. |
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