itamin C actions
antioxidant, tissue building, iron absorption
vitamin C sources
citrus fruits, juices, veggies
vitamin C
... [Show More] deficiency
Scurvy, decreased iron absorption, bleeding gums
thiamin (B1) actions
muscle energy, energy metabolism
thiamin (B1) sources
meats, grains, legumes
thiamin (B1) deficiency
beriberi, headache, weight loss, fatigue
riboflavin (B2) actions
assists with releasing energy from cells
riboflavin (B2) sources
milk, meats, dark leafy veggies
riboflavin (B2) deficiency
skin eruptions, crackled lips, red swollen tongue. cheilosis, glossitis
niacin (B3) actions
energy and protein metabolism; cellular metabolism
niacin (B3) sources
liver, nuts, legumes
niacin (B3) deficiency
pellagra, skin lesions, GI and CNS findings, dementia
pantothenic acid actions
carb, fat, protein metabolism
pantothenic acid sources
meats, whole grain cereals, dried peas and beans
pantothenic acid deficiency
rare. generalized body system failure
pyridoxine (B6) actions
cellular function, heme and neurotransmitter synthesis
pyridoxine (B6) sources
meats, grains, legumes
pyridoxine (B6) deficiency
macrocytic anemia, CNS disturbances, poor growth
folate actions
synthesis of amino acids and Hgb, formation of fetal neural tube
folate sources
liver, green leafy veggies, legumes
folate deficiency
megaloblastic anemia, CNS disturbance, fetal NTDs
cobalamin (B12) actions
folate activation, RBC maturation
cobalamin (B12) sources
meats, clams, oysters, eggs, dairy products
cobalamin (B12) deficiency
pernicious anemia, GI findings, poor muscle coordination, paresthesia of hands and feet
vitamin A actions, sources, deficiency
normal vision, tissue strength, growth, immune system function
orange/yellow fruits and veggies, fatty fish, dairy
reduced night vision, dry/thick corneas, mucosa changes
vitamin D actions, sources, deficiency
maintain serum calcium and phosphorus, aid in bone development
fish, fortified dairy, egg yolks, sunlight
low serum calcium, fragile bones, rickets, osteomalacia in adults [Show Less]