B1 (Thiamin, Aneurin)
Functions:
Coenzyme in the metabolism of carbohydrates and branched-chain amino acids.
Selected Food Sources:
Yeast (e.g. bread products), whole grains and cereals, nuts (e.g. sunflower, pine, peanuts).
Adverse Effects Of Severe Deficiency:
Classic symptoms of beriberi including anorexia, weight loss, decreased attention, numbness and tingling, neurologic signs. Beriberi is most common in individuals with cirrhosis of the liver.
Potential Therapeutic Uses:
Extra thiamin may be needed by persons treated with hemodialysis, peritoneal dialysis, or those with malabsorption syndrome.
Toxic Effects Of Excess:
None known to date. Note: Chemically sensitive patients and those with yeast sensitivity may have adverse reactions.
B2 (Riboflavin)
Functions:
Coenzyme in numerous redox reactions.
Selected Food Sources:
Yeast (e.g. bread products), organ meats, almonds, wheat germ, wild rice, milk.
Adverse Effects Of Severe Deficiency:
Rare. Associated with corneal vascularization, dermatitis, cracked corners of the mouth, red swollen tongue.
Potential Therapeutic Uses:
Migraines (prevention of recurrence).
Toxic Effects Of Excess:
None known to date.
B3 (Niacin- includes Niacinamide and derivatives)
Functions:
Coenzyme or cosubstrate in many biological reduction and oxidation reactions, so needed for energy metabolism.
Selected Food Sources:
Yeast (e.g. bread products), rice bran, wheat bran, peanuts, meat, fish, poultry.
Adverse Effects Of Severe Deficiency:
Pellagra characterized by diarrhea, dermatitis, dementia and death. Early symptoms include anorexia, weakness, insomnia, red swollen tongue, stomatitis, numbness, vertigo.
Potential Therapeutic Uses:
Osteoarthritis, Diabetes mellitus, Acne vulgaris (topical gel) Note: Extra niacin may be needed by persons treated with hemodialysis, peritoneal dialysis, or those with malabsorption syndrome.
Toxic Effects Of Excess:
Flushing, GI distress, hepatitis, increased homocysteine levels
B6 (includes Pyridoxal, Pyridoxine, Pyridoxamine, 5′-phosphatases)
Functions:
Coenzyme in the metabolism of amino acids, glycogen and sphingoid bases.
Selected Food Sources:
Fortified cereals, sunflower seeds, wheat germ, tuna, organ meats, soybeans and products.
Adverse Effects Of Severe Deficiency:
Central nervous system changes, abnormal ECG, hyperirritability, convulsive seizures. Usually associated with cirrhosis of the liver or specific drugs (e.g. D-penicillamine).
Potential Therapeutic Uses:
Premenstrual syndrome, attention deficit-hyperactivity disorder, depression, asthma, nausea and vomiting during pregnancy, monosodium glutamate intolerance.
Toxic Effects Of Excess:
Suppression of lactation, increased liver enzymes, sensory neuropathy, memory impairment.
B12 (Cobalamin)
Functions:
Coenzyme in nucleic metabolisms. Also prevents megaloblastic anemia.
Selected Food Sources:
Meat, fish, eggs, cheese, fortified cereals.
Adverse Effects Of Severe Deficiency:
Sore tongue, paresthesis of the extremities, weakness, neurological changes, megaloblastic anemia, bone marrow changes. Note: Individuals at higher risk may have gastric achlorhydria, decreased secretion of or antibodies to intrinsic factor, impaired pancreatic function, dysfunction or surgical removal of distal ileum.
Potential Therapeutic Uses:
Fatigue, some neurological disorders (e.g. Bell’s Palsy, Trigeminal Neuralgia), asthma. Note: Since 10-30% of older people malabsorb food-bound vitamin B12, it is advisable for individuals older than age 50 to meet their RDA through supplements or fortified foods.
Toxic Effects Of Excess:
None known to date.
Pantothenic Acid (B5)
Functions:
Coenzyme in fatty acid metabolism.
Selected Food Sources:
Yeast, organ meats, mushrooms, soybeans, split peas, fish, eggs, meat, potatoes, oats, cereals.
Potential Therapeutic Uses:
Constipation (using D-panthenol), rheumatoid arthritis. Additional intake may be needed by those taking isoniazid or dopamine.
Toxic Effects Of Excess:
None known to date.
Folate (Folic acid, Folacin, Pteroylpolyglutamates)
Functions:
Coenzyme in the metabolism of nucleic and amino acids. Also prevents megaloblastic anemia.
Selected Food Sources:
Yeast (e.g. bread products), black eye peas, soy and other beans, enriched cereals, dark leafy vegetables (e.g. spinach, kale).
Adverse Effects Of Severe Deficiency:
Megaloblastic anemia, red swollen tongue, altered intestinal function, birth defects.
Potential Therapeutic Uses:
Reduced neural-tube defects if taken during pregnancy, cardiovascular disease, colon cancer, breast cancer, cervical dysplasia, depression, gingivitis (taken as a mouthwash). Note: Numerous randomized controlled trials have shown that folic acid supplementation during pregnancy is associated with a reduced risk of neural-tube defects (Willett & Stampfer, 2001). In addition, substantial evidence suggests that higher intake is associated with lower risk of cardiovascular disease, colon cancer, and breast cancer (Willett & Stampfer, 2001).
Toxic Effects Of Excess:
Irritability, hostility, insomnia, GI problems.
Biotin
Functions:
Coenzyme in the synthesis of fat, glycogen and amino acids.
Selected Food Sources:
Yeast, liver, soybeans, rice, egg yolk.
Adverse Effects Of Severe Deficiency:
Rare. Can be caused by intake of raw eggs with avidin, which inactivates biotin, or long-term antibiotics.
Potential Therapeutic Uses:
Toxic Effects Of Excess:
None known to date.
Vitamin C (Ascorbic acid, Dehydroascorbic acid)
Functions:
Cofactor for reactions requiring reduced copper or iron metalloenzyme. Also functions as a protective antioxidant.
Selected Food Sources:
Guavas, citrus fruits, tomatoes, brussel sprouts, brocolli, cauliflower, strawberries.
Adverse Effects Of Severe Deficiency:
Scurvy characterized by abnormal hairs, failure of wounds to heal, defects in tooth formation, easy brusing, gingivitis, anemia.
Potential Therapeutic Uses:
Acute viral infections, atherosclerosis, hypertension, asthma, depression. Note: excess vitamin c (35 mg/d) is recommended for smokers, and should be considered by nonsmokers who are regularly exposed to tobacco.
Toxic Effects Of Excess:
GI distress, kidney stones, excess iron absorption. Note: caution recommended in particular for individuals with advanced renal disease or glucose-6-phosphate deficiency.
References
Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schiltz, B., & Schmidt, M. (1999). Clinical Nutrition: A Functional Approach. Gig Harbor, Washington: The Institute for Functional Medicine.
Gaby, A., & Wright, J. (2001). Nutrient Therapeutics : Nutrition Seminars.
Galland, L., & Buchman, D. D. (1988). Superimmunity for Kids. New York: Dell Publishing.
Mertz, W. (2000). Three Decades of Dietary Recommendations. Nutrition Reviews, 58(10), 324-331.
Willett, W., & Stampfer, M. (2001). What vitamins should I be taking, Doctor? New England Journal of Medicine, 345(25), 1819-1824.
Additional references were used for selected food sources (Bland et al., 1999; Galland & Buchman, 1988), potential therapeutic uses (Gaby & Wright, 2001), and toxic effects (Bland et al., 1999; Willett & Stampfer, 2001). Unless otherwise indicated, therapeutic uses are preliminary findings from one or more randomized, controlled, and/or double-blind studies. For more information regarding appropriate therapeutic doses for your condition, please arrange a consultation.
Read more > Table of Fat Soluble Vitamins