| Vitamin A |
Vision, immune function, skin health |
Carrots, sweet potatoes, spinach, liver |
Night blindness, dry skin |
| Vitamin B1 (Thiamine) |
Energy metabolism, nerve function |
Whole grains, pork, legumes |
Fatigue, nerve damage, beriberi |
| Vitamin B2 (Riboflavin) |
Energy production, skin/eye health |
Milk, eggs, leafy greens |
Cracked lips, sore throat |
| Vitamin B3 (Niacin) |
Metabolism, DNA repair |
Meat, peanuts, whole grains |
Pellagra (diarrhea, dermatitis) |
| Vitamin B6 (Pyridoxine) |
Brain development, neurotransmitters |
Fish, potatoes, bananas |
Confusion, irritability, anemia |
| Vitamin B12 (Cobalamin) |
Nerve function, red blood cell production |
Meat, dairy, fortified cereals |
Fatigue, memory problems |
| Vitamin C |
Antioxidant, collagen production |
Citrus fruits, strawberries, peppers |
Scurvy, bleeding gums |
| Vitamin D |
Bone health, calcium absorption |
Sunlight, fatty fish, fortified milk |
Rickets, bone pain |
| Vitamin E |
Antioxidant, skin and eye health |
Nuts, seeds, vegetable oils |
Muscle weakness, nerve issues |
| Vitamin K |
Blood clotting, bone metabolism |
Leafy greens, broccoli, soybeans |
Bleeding, bruising easily |
