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Vitamins

Easy list – sorted alphabetically

• A (Retinol)
• B₁ (Thiamine)
• B₂ (Riboflavin)
• B₃ (Niacin, Nicotinamide)
• B₅ (Pantothenic acid)
• B₆ (Pyridoxine)
• B₇ (Biotin)
• B₉ (Folic acid)
• B₁₂ (Cyanocobalamin)
• C (Ascorbic acid)
• D (Calciferol)
• E (Tocopherols)
• K (Phylloquinone)

Sorted by group

• Water-Soluble Vitamins (freely circulate in the body)
  • B₁ (Thiamine)
  • B₂ (Riboflavin)
  • B₃ (Niacin, Nicotinamide)
  • B₅ (Pantothenic acid)
  • B₆ (Pyridoxine)
  • B₇ (Biotin)
  • B₉ (Folic acid)
  • B₁₂ (Cyanocobalamin)
  • C (Ascorbic acid)
• Fat-Soluble Vitamins (stored in fat tissues)
  • A (Retinol)
  • D (Calciferol)
  • E (Tocopherols)
  • K (Phylloquinone)

List of the roles vitamins play in human health

List format: vitamin name | which functions are positively affected and the health of which organs is supported

• A cell growth, reproduction; vision (especially in dim light), immune system, skin / mucous membrane health
• B₁ energy metabolism; nervous system
• B₂ red blood cell production, energy metabolism; skin and eye health
• B₃ energy production, DNA repair; skin health, nervous system
• B₅ coenzyme A synthesis, hormone and cholesterol production
• B₆ protein metabolism, red blood cell production; brain function (neurotransmitter synthesis)
• B₇ metabolism of carbohydrates, fats, and proteins; skin, hair and nails health
• B₉ DNA synthesis and cell division; prevents neural tube defects during pregnancy
• B₁₂ red blood cell formation; nervous system, brain health
• C antioxidant; collagen synthesis, iron absorption, wound healing, immunity
• D regulating calcium and phosphorus levels; bone health
• E antioxidant; cell protection, immune function, skin health
• K calcium binding; blood coagulation, bone metabolism

Vitamin content in foods

• A beef liver, sweet potato, pumpkin, carrots, spinach
• B₁ sunflower seeds, whole grains, pork loin, green peas
• B₂ beef liver, milk, youghurt, cheese, salmon, whole egg
• B₃ chicken liver, turkey breast, tuna, salmon, peanuts
• B₅ beef liver, shiitake mushrooms, sunflower seeds, avocado, salmon
• B₆ beef liver, chickpeas, bananas, legumes, fish
• B₇ whole grains, soybeans, eggs
• B₉ beef liver, spinach, asparagus, legumes
• B₁₂ fortified plant milks, beef liver, shellfish, sardines
• C citrus fruits, acerola cherries, guava, kiwi
• D fortified milk, egg yolks, fatty fish, cod liver oil
• E wheat germ oil. avocado, sunflower seeds, almonds, hazelnuts
• K fermented soybeans, spinach, kale, broccoli

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