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Water-soluble vitamins, including the eight B vitamins and vitamin C, are absorbed with water in the gastrointestinal tract. These vitamins move easily through bodily fluids, which are water based, so they are not stored in the body. Excess water-soluble vitamins are excreted in the urine. Therefore, hypervitaminosis of water-soluble vitamins rarely occurs, except with an excess of vitamin supplements.

Fat-soluble Vitamins
Vitamin and alternative name Sources Recommended daily allowance Function Problems associated with deficiency
A
retinal or β-carotene
Yellow and orange fruits and vegetables, dark green leafy vegetables, eggs, milk, liver 700–900 µ g Eye and bone development, immune function Night blindness, epithelial changes, immune system deficiency
D
cholecalciferol
Dairy products, egg yolks; also synthesized in the skin from exposure to sunlight 5–15 µ g Aids in calcium absorption, promoting bone growth Rickets, bone pain, muscle weakness, increased risk of death from cardiovascular disease, cognitive impairment, asthma in children, cancer
E
tocopherols
Seeds, nuts, vegetable oils, avocados, wheat germ 15 mg Antioxidant Anemia
K
phylloquinone
Dark green leafy vegetables, broccoli, Brussels sprouts, cabbage 90–120 µ g Blood clotting, bone health Hemorrhagic disease of newborn in infants; uncommon in adults
Water-soluble Vitamins
Vitamin and alternative name Sources Recommended daily allowance Function Problems associated with deficiency
B 1
thiamine
Whole grains, enriched bread and cereals, milk, meat 1.1–1.2 mg Carbohydrate metabolism Beriberi, Wernicke-Korsikoff syndrome
B 2
riboflavin
Brewer’s yeast, almonds, milk, organ meats, legumes, enriched breads and cereals, broccoli, asparagus 1.1–1.3 mg Synthesis of FAD for metabolism, production of red blood cells Fatigue, slowed growth, digestive problems, light sensitivity, epithelial problems like cracks in the corners of the mouth
B 3
niacin
Meat, fish, poultry, enriched breads and cereals, peanuts 14–16 mg Synthesis of NAD, nerve function, cholesterol production Cracked, scaly skin; dementia; diarrhea; also known as pellagra
B 5
pantothenic acid
Meat, poultry, potatoes, oats, enriched breads and cereals, tomatoes 5 mg Synthesis of coenzyme A in fatty acid metabolism Rare: symptoms may include fatigue, insomnia, depression, irritability
B 6
pyridoxine
Potatoes, bananas, beans, seeds, nuts, meat, poultry, fish, eggs, dark green leafy vegetables, soy, organ meats 1.3–1.5 mg Sodium and potassium balance, red blood cell synthesis, protein metabolism Confusion, irritability, depression, mouth and tongue sores
B 7
biotin
Liver, fruits, meats 30 µ g Cell growth, metabolism of fatty acids, production of blood cells Rare in developed countries; symptoms include dermatitis, hair loss, loss of muscular coordination
B 9
folic acid
Liver, legumes, dark green leafy vegetables, enriched breads and cereals, citrus fruits 400 µ g DNA/protein synthesis Poor growth, gingivitis, appetite loss, shortness of breath, gastrointestinal problems, mental deficits
B 12
cyanocobalamin
Fish, meat, poultry, dairy products, eggs 2.4 µ g Fatty acid oxidation, nerve cell function, red blood cell production Pernicious anemia, leading to nerve cell damage
C
ascorbic acid
Citrus fruits, red berries, peppers, tomatoes, broccoli, dark green leafy vegetables 75–90 mg Necessary to produce collagen for formation of connective tissue and teeth, and for wound healing Dry hair, gingivitis, bleeding gums, dry and scaly skin, slow wound healing, easy bruising, compromised immunity; can lead to scurvy

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Source:  OpenStax, Anatomy & Physiology: energy, maintenance and environmental exchange. OpenStax CNX. Aug 21, 2014 Download for free at https://legacy.cnx.org/content/col11701/1.1
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