Vitamin

Functions

Sources

Deficiency Results

Highest Risk

A

For good vision;
growth

Liver, fish, oils, milk, yolks, spinach, carrots

Coarse, dry skin; poor night vision

Cystic fibrosis; liver disease

B₁

For brain,
nerves and muscles

Pork, liver, whole grains, bread, cereal, nuts, eggs, milk, legumes

Cardiomyopathy, numbness of extremeties (Beriberi), mental confusion

Alcoholics

B₂

Assists in breaking down
food for energy

Liver, kidney,milk, cheese, eggs, legumes, breads, cereal

Cracked lips, sore tongue, skin disorders, impaired vision

Poor diet

Niacin

Assists in breaking down
food for energy

Fish, meat, poultry, whole grain, breads, cereals, eggs, peanuts

Pellagra: sore, red, cracked skin, mouth sore, digestive irritation, diarrhea, anxiety/dementia

Alcoholics & transients

B₆

Assists in breaking down
food for energy

Pork, liver, whole grains, bread, cereal, nuts, eggs, milk, legumes

Skin irritation, dry lips, depression, nausea

Taking birth control pills

B₁₂

Red blood cells production:
healthy nerves

Liver, other animal products

B₁₂ deficiency anemia

strict vegetarians

Folic Acid

Red blood cells production

Liver, vegetables, wheat, eggs, legumes

Anemia

Pregnant women & alcoholics

C

Growth, health of cells, infection response, stress

Citrus fruits, vegetables

Skin & tissues hemorrhages, stiff limbs, bleeding gum (Scurvy)

Elderly on restricted diets; infants drinking only cow's milk

D

Good bone structure & teeth;
Helps in calcium & phosphorus absorption

Liver, fish oils, eggs, milk, butter, sunlight

Rickets in children; Osteomalacia in adults; bone fracture in the elderly

Babies and elderly people with low sunlight exposure

E

Cells damage &
degeneration protection

In most foods: wheat-germ; green leafy vegetables; eggs; nuts

None

None

K

Blood clotting

Green leafy vegetables, vegetable oils, liver

External & internal bleeding; affect baby during pregnacy

Fat malabsorption, severe jaundice, liver cirrhosis; on long-term antibiotic