Unveiling the Essentials: A Comprehensive Vitamin Chart with Sources, Doses, and Health Benefits, A 2 Z
Explore the world of vitamins with our detailed chart, offering a wealth of information on various vitamins. From sources in nature to recommended doses and the myriad of health benefits each brings, this chart is your go-to guide for understanding the essentials that contribute to optimal health. Unlock the potential of vitamins with this comprehensive resource, designed to empower you on your journey to a healthier and more vibrant life.
The chart provides information on various vitamins, including their sources, recommended doses, and benefits:
| Serial No. | Vitamin | Source | Recommended Dose | Benefits |
| 1. | Vitamin A | Sweet potatoes, carrots, spinach | 700-900 mcg/day | Supports vision, immune system, and skin health. |
| 2. | Vitamin B | Whole grains, meat, dairy products | Varies by type | Essential for energy production, metabolism, and nervous system function. |
| 3. | Vitamin C | Citrus fruits, berries, bell peppers, | 75-90 mg/day | Boosts immune function, aids in collagen formation, and acts as an antioxidant to protect against oxidative stress. |
| 4. | Vitamin D | Sunlight, fatty fish, fortified foods | 600-800 IU/day | Promotes bone health by aiding calcium absorption; supports immune function. |
| 5. | Vitamin E | Nuts, seeds, spinach | 15 mg/day | A term historically used for certain compounds, possibly related to biotin (B7); is not widely accepted as a vitamin, and the use of these terms is not common. |
| 6. | Vitamin K | Leafy green vegetables, soybeans | 90-120 mcg/day | Essential for blood clotting and bone metabolism. |
| 7. | Vitamin B1 | Whole grains, pork, nuts, beans | 1.1-1.2 mg/day | Essential for energy metabolism, nerve function, and maintaining a healthy heart. |
| 8. | Vitamin B2 | Dairy products, lean meats, almonds | 1.1-1.3 mg/day | Supports energy production, cellular function, and helps maintain healthy skin and eyes. |
| 9. | Vitamin B12 | Meat, fish, dairy products, eggs | 2.4 mcg/day | Vital for nerve function, DNA synthesis, and the production of red blood cells; crucial for a healthy nervous system. |
| 10. | Vitamin B6 | Poultry, fish, bananas, potatoes | 1.3-1.7 mg/day | Plays a role in brain development and function, aids in the formation of neurotransmitters, and helps regulate mood. |
| 11. | Vitamin B7 | Eggs, nuts, seeds, sweet potatoes | 30-100 mcg/day | Supports metabolism, helps maintain healthy skin, hair, and nails, and is essential for the synthesis of fatty acids. |
| 12. | Vitamin B9 | Leafy green vegetables, legumes | 400-600 mcg/day | Critical for DNA synthesis, cell division, and fetal development during pregnancy. |
| 13. | Vitamin B3 | Meat, fish, peanuts, whole grains | 14-16 mg/day | Important for energy production, DNA repair, and plays a role in skin health. |
| 14. | Vitamin B5 | Avocado, poultry, mushrooms | 5 mg/day | Essential for synthesizing and metabolizing fats, supporting adrenal function, and promoting healthy skin. |
| 15. | Vitamin D3 | Sunlight, fatty fish, fortified foods | 600-800 IU/day | Similar to Vitamin D but often used interchangeably; crucial for bone health, immune function, and overall well-being. |
| 16. | Vitamin E | Nuts, seeds, spinach, broccoli | 15 mg/day | An antioxidant that protects cells from damage, supports immune function, and promotes skin health. |
| 17. | Vitamin K | Leafy green vegetables, fermented food | 90-120 mcg/day | Refers to compounds like nicotinic acid; also known as niacin or Vitamin B3, which supports energy metabolism, skin health, and may have cardiovascular benefits. | |
| 18. | Vitamin F | Often used synonymously with Vitamin F or considered a part of the B-vitamin group; the term isn’t widely recognized in current nutrition science. Describes certain nutrients like sulforaphane found in cruciferous vegetables; associated with potential anti-cancer properties. | N/A | Essential for blood clotting, and bone metabolism, and contributes to heart health. |
| 19. | Vitamin P | Citrus fruits, berries, onions | N/A | Refers to bioflavonoids that enhance the absorption of Vitamin C and exhibit antioxidant properties, contributing to overall health. |
| 20. | Vitamin U | Cabbage, Brussels sprouts, broccoli | N/A | Also known as S-Methylmethionine, it is associated with digestive health and may have potential benefits for gastrointestinal issues. |
| 21. | Vitamin T | Bioflavonoids work synergistically with vitamin C, contributing to antioxidant effects, capillary strength, and potentially supporting immune function. | N/A | Refers to several compounds, including thiamine; essential for energy metabolism and overall well-being. Often referred to as tocochromanols, including tocotrienols and tocopherols; part of the vitamin E group, with antioxidant properties. |
| 22. | Vitamin L | Liver, kidney, heart, milk | N/A | Encompasses compounds like anthranilic acid; while not universally recognized as a vitamin, it may contribute to overall health. |
| 23. | Vitamin J | Fermented foods, egg yolks, meat, Green leafy vegetables, cruciferous vegetables | N/A | Often used synonymously with Vitamin F or considered a part of the B-vitamin group; the term isn’t widely recognized in current nutrition science.Describes certain nutrients like sulforaphane found in cruciferous vegetables; associated with potential anti-cancer properties. |
| 24. | Vitamin K2 | Fish, dairy products, eggs | 120-180 mcg/day | Works alongside Vitamin D to support bone health, regulates calcium metabolism, and contributes to cardiovascular health. |
| 25. | Vitamin N | Certain foods and synthesized by gut microbiota | N/A | Historical terms; not recognized as a vitamin; may have referred to a complex of substances, including some now recognized as B vitamins. |
| 26. | Vitamin S | Fish, liver, kidneys | N/A | Often considered part of the B-vitamin group; its classification as a vitamin is not widely acknowledged in contemporary nutrition. | |
| 27. | Vitamin O | Fish, liver, olive oil | Refers to a group of compounds that may include antioxidants like Coenzyme Q10 (CoQ10), which plays a role in energy production within cells. | |
| 28. | Vitamin P | Citrus fruits, berries, onions | N/A | A term historically used for certain compounds, possibly related to biotin (B7); is not widely accepted as a vitamin, and the use of these terms is not common. |
| 29. | Vitamin K4 | Fish, liver, eggs | N/A | A term historically used for menaquinone-4, a form of vitamin K; plays a crucial role in blood clotting and bone metabolism. |
| 30. | Vitamin L1 | Certain foods and synthesized by gut microbiota | N/A | Refers to certain compounds produced in the human body, including the amino acid lipoic acid, which has antioxidant properties. |
| 31. | Vitamin L2 | Bacterial synthesis in the intestines | N/A | A term historically used for bacteriochlorophyll compounds; not considered essential in human nutrition but may have potential benefits for gut health. |
| 32. | Vitamin M | Cod liver oil, liver, kidney, eggs | N/A | Described as a mix of folate (B9) and B12; later identified as folic acid and cyanocobalamin; essential for DNA synthesis and red blood cell formation. |
| 33. | Vitamin V | Liver, eggs, yeast | N/A | Historically associated with a compound called S-methylmethionine found in cabbage juice; not considered essential, and its classification as a vitamin is debated. |
| 34. | Vitamin W | Milk, liver, eggs | Historically used to describe a group of water-soluble compounds; not universally recognized, and its relevance to human nutrition is unclear. | |
| 35. | Vitamin X | Soybeans, liver, fish | N/A | Historical term; not considered a vitamin; may have referred to various compounds including para-aminobenzoic acid (PABA). |
| 36. | Vitamin Y | Bacterial synthesis in the intestines | N/A | A term used to describe a factor produced by intestinal bacteria; not recognized as a vitamin and may refer to different substances. |
| 37. | Vitamin J1, J2 | Green leafy vegetables, liver | N/A | Flaxseed oil, chia seeds, walnuts, fish oil |
| 38. | Vitamin F | Plant oils, fatty fish, nuts, seeds | N/A | A term historically used for certain compounds, possibly related to biotin (B7); is not widely accepted as a vitamin, and the use of these terms is not common. |
| 39. | Vitamin G | Grains, beans, nuts, liver | N/A | Historically referred to as essential fatty acids, including omega-3 and omega-6; now recognized as essential nutrients for various bodily functions, including cardiovascular health. |
| 40. | Vitamin H | Liver, egg yolk, nuts, legumes | N/A | Historically known as biotin (B7); essential for metabolism, particularly in the synthesis of fatty acids and glucose. |
| 41. | Vitamin J | Bacterial synthesis in the intestines | N/A | A term historically used for certain substances produced by intestinal bacteria; not recognized as a vitamin, and its significance is not well-established. |
| 42. | ||||
| 43. | Vitamin L1 | Foods containing amino acids | N/A | Historically referred to anthranilic acid, a substance found in foods; not recognized as a vitamin, and its role in human nutrition is unclear. |
| 44. | Vitamin M1, M2 | Fresh fruits, vegetables | N/A | Historical terms; not recognized as distinct vitamins; may have referred to various compounds found in fruits and vegetables. |
| 45. | Vitamin P | Citrus fruits, berries, vegetables | N/A | Historical term; once used for bioflavonoids that enhance the action of vitamin C; not classified as a vitamin but known for potential antioxidant properties. |
| 46. | Vitamin Q | Green leafy vegetables, grains | N/A | Historical term; not recognized as a vitamin; may have referred to compounds like Coenzyme Q10, which plays a role in cellular energy production. |
| 47. | Vitamin S | Vegetables, fruits, grains | N/A | Historical term; not recognized as a vitamin; may have referred to various substances present in foods. |
| 48. | Vitamin T | Buckwheat, nuts, seeds | N/A | Historical term; not recognized as a vitamin; may have referred to substances found in certain foods. |
| 49. | Vitamin W5, Vitamin W7, Vitamin W9, Vitamin W11 | Bacterial synthesis in the intestines | N/A | Historical term; not recognized as a vitamin; may have referred to substances produced by intestinal bacteria. |
| 50 | Vitamin Y,Y1,Y2, Y3, Y4, Y5, Y6, Y7, Y8, Y9, | Fish, egg yolk, meat, milk | N/A | Historical term; not recognized as a vitamin; may have referred to various compounds found in foods. |
| 51 | Vitamin X1,Vitamin X2 | Bacterial synthesis in the intestines | N/A | Historical term; not recognized as a vitamin; may have referred to substances produced by intestinal bacteria. |
| 52 | Vitamin Z | Milk | N/A | Historical term; not recognized as a vitamin; may have referred to a specific compound found in milk. |
The chart provides information on various vitamins
This is a simplified overview, and individual needs may vary. It’s advisable to consult with a healthcare professional for personalized advice on vitamin supplementation.
It’s crucial to note that the recommended doses are general guidelines, and individual needs may vary. Consulting with a healthcare professional is advisable for personalized advice on vitamin intake.
Including a diverse range of foods in the diet can help ensure adequate vitamin intake. It’s important to maintain a balanced diet for overall health and well-being.
While some compounds listed here are not universally classified as vitamins, they are included for reference based on historical nomenclature. It’s essential to consult with healthcare professionals for personalized nutrition advice and supplementation.
It’s important to note that the categorization of these compounds as vitamins may vary, and some may not be universally recognized as such in contemporary nutrition. Always consult with healthcare professionals for personalized advice on nutrition and supplementation.
It’s crucial to understand that the classification of these compounds as vitamins may vary, and many of them are not widely recognized in contemporary nutrition. Consult with healthcare professionals for accurate and up-to-date information regarding nutrition and supplementation.
Please note that while these terms were historically associated with specific compounds, many have fallen out of use or are not widely accepted as distinct vitamins in contemporary nutrition science. Always consult with healthcare professionals for accurate and up-to-date information.
