Information about vitamin b12 sources
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Home / Diet and nutrition / Diet and nutrition facts Vitamins and minerals - what do they do? ========================================
Reviewed by Dr Dan Rutherford, GP Recommended daily amounts (RDAs) --------------------------------
Micro vs milli Check the letters after the RDA carefully.
One microgram (mcg or µg) is a thousand times smaller than a milligram (mg). Throughout this factsheet the recommended daily amount (RDA) refers to the EU guidance that is used for nutrition tables on food products.
Nutritional requirements are often slightly different for young children, adolescents, and during pregnancy and breastfeeding. Ask your doctor or pharmacist if you are concerned about your vitamin intake.
Vitamins -------- Vitamin A (retinol) properties
Good for Signs of deficiency
RDA Good sources
Poisoning Destroyed by
Eyesight, growth, appetite and taste. Night-blindness.
800 micrograms Liver, fish-liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products, yellow fruits.
This vitamin is fat-soluble and so is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous. Fatty acids.
Vitamin B1 (thiamine) properties Good for
Signs of deficiency RDA
Good sources Poisoning
Destroyed by Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.
Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion, weakened powers of concentration. 1.4mg
Liver, yeast, rice, wholemeal products, peanuts, pork, milk. No danger. It dissolves in water, so any excess is passed in urine.
High temperatures, alcohol and coffee. Vitamin B2 (riboflavin) properties
Good for Signs of deficiency
RDA Good sources
Poisoning Destroyed by
Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrate. Itchy irritated eyes, itchy mucous membranes (nose/mouth/throat), itchy lips and skin.
1.6mg Milk, liver, yeast, cheese, green leafy vegetables, fish.
No danger. It dissolves in water, so any excess is passed in urine. Alcohol and light (this is why milk-cartons are better than bottles).
Vitamin B6 (pyridoxine) properties Good for
Signs of deficiency RDA
Good sources Poisoning
Destroyed by Preventing skin conditions, nerve problems, helps the body absorb protein and carbohydrate.
Skin inflammation. 2mg - women taking the contraceptive pill may need more.
Fish, bananas, chicken, pork, wholegrains, dried beans. May cause nerve problems in large doses. Evidence is conflicting about the maximum safe dose, so get medical advice before exceeding the RDA.
The contraceptive pill, roasted or boiled food, alcohol and oestrogen (the female hormone). Vitamin B12 (cobalamin) properties
Good for Signs of deficiency
RDA Good sources
Poisoning Destroyed by
Making red blood and the formation of the nerves. Tiredness, breathing difficulties, dizziness, abnormalities in nerve tissue function.
- microgram
Fish, liver, beef, pork, milk, cheese. No danger. It dissolves in water, so any excess is passed in urine.
Water, sunlight, alcohol, oestrogen and sleeping pills Vitamin C (ascorbic acid) properties
Good for Signs of deficiency
RDA Good sources
Poisoning Destroyed by
Immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan, preventing scurvy. It's also a natural laxative. Tiredness, bleeding gums, slow-healing wounds.
60mg Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, peppers.
Large doses can cause diarrhoea and nausea. Some scientists have argued that 1000-5000mg per day may damage your DNA. Boiling food, light, smoking and heat.
Vitamin D properties Good for
Signs of deficiency RDA
Good sources Poisoning
Destroyed by Strong bones and teeth
Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children.
- micrograms
Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod-liver oil, sardines, herring, salmon, tuna, milk and milk products. This vitamin is fat-soluble so can accumulate in the body. Overdoses are dangerous.
Mineral oil. Vitamin E (tocopherol) properties
Good for Signs of deficiency
RDA Good sources
Poisoning Destroyed by
Fighting toxins - vitamin E is a powerful antioxidant. Weak muscles and fertility problems.
10mg Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products, eggs.
There is a slight risk of overdose, because vitamin E is fat soluble. Heat, oxygen, frost, iron, chlorine and mineral oil.
Folic acid properties Good for
Signs of deficiency RDA
Good sources Poisoning
Destroyed by Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.
Tiredness due to anaemia, red tongue. 200 micrograms. Women planning to conceive should take a daily supplement of 400mcg, continued for the first 12 weeks of pregnancy.
Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and wholewheat, green leafy vegetables. No danger. It dissolves in water, so any excess is passed in urine.
Water, sunlight, oestrogen, heat. Minerals --------
Calcium Good for
Signs of deficiency RDA
Good sources Poisoning
Strong bones and teeth, nerve function, muscle contraction, blood clotting. Poor teeth and brittle bones.
800mg Milk, cheese, butter, yoghurt and green leafy vegetables.
High doses can lead to headaches, stomach pain, high blood pressure and diarrhoea. Excess calcium can be deposited as kidney and gall bladder stones. Iron
Good for Signs of deficiency
RDA Good sources
Poisoning Red blood cells and muscle function, white blood cells and the immune system.
Tiredness, irritability, difficulties concentrating. 14mg
Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat. Iron is stored in the body and high doses (over 17mg) can lead to constipation, vomiting, nausea and diarrhoea. Very high doses can be fatal.
Magnesium Good for
Signs of deficiency RDA
Good sources Poisoning
Converting energy from food, cell repair, building strong bones, teeth and muscles, regulating body temperature. Muscle spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones.
300mg Green leafy vegetables, wholegrains and nuts.
High doses can cause diarrhoea. Zinc
Good for Signs of deficiency
RDA Good sources
Poisoning Immune system, the breakdown of protein, fat and carbohydrate.
Lesions on skin, eyes and in throat, loss of taste and smell, hair loss, diarrhoea, slow healing of wounds, growth problems in children. 15mg
Meat, shellfish, milk brown rice and wholegrains. High doses can lead to stomach cramps, nausea and vomiting.
Other articles in this series ----------------------------- Vitamins, minerals and supplements
Sources of vitamins Sources of minerals
Vitamins and minerals - tips for healthy living Based on a text by Dr Carl J Brandt
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