Nutrition
The body, with the exceptions of both Vitamins D and K2, cannot manufacture vitamins, which makes them essential. We need vitamins for growth and maintenance, general physical well-being, immune system functions, and for hormonal and nervous system support. While all vitamins can be obtained from food, Vitamin D can be also produced internally with exposure to the sun, and intestinal bacteria can produce Vitamin K2. Vitamins are either fat soluble (D, E, A and K), or water-soluble (B, C, and folic acid). They are responsible for various functions within the body. Vitamins are most prevalent in whole foods like fruits, vegetables, legumes, nuts, meats and dairy, with different whole foods containing different combinations and amounts of specific Vitamins. Vitamins while necessary for optimal health should be consumed in moderation, as ingesting either too much or too little of any specific vitamin will lead to ill effects. For this reason, we encourage people to eat a wide range of various whole real foods regularly.
| Vitamin Name | Primary Functions | Deficiency Effects | Known Toxicity Effects | Natural Food Sources |
| Fat Soluble | ||||
| A
Retinol, Retinal, Retinoic acid, Beta carotene |
Vision, immunity, reproduction and growth | Blindness, infections, stunted growth | Bone fractures, liver damage, birth defects | Eggs, liver, dark green leafy and yellow/orange colored vegetables (carrots, sweet potatoes, butternut squash, cantaloupe, red bell peppers, apricots) |
| D
Cholecalciferol |
Bone growth, bone maintenance, absorption of calcium | Rickets, Osteomalacia | Calcium imbalance | Sunlight exposure, fatty fish, eggs, liver, cheese |
| E
Tocopherol |
Antioxidant, cell membrane protection | Nerve damage, red blood cell breakage | Blood clotting drug interference | Vegetables (avocado, raw red bell peppers), nuts (almonds, hazelnuts, Brazil nuts) and seeds (sunflower), nut oils (almonds, hazelnuts, Brazil nut oil), wheat germ and whole grains, mango, Atlantic salmon |
| K
Phylloquinone |
Blood clotting, bone health | Hemorrhage | No known adverse effects | Dark leafy greens, cabbage family, liver |
| Water Soluble | ||||
| B1
Thiamin |
Energy metabolism | Beriberi, neurological disorders | No known adverse effects | Whole grains, leafy greens, pork, brewers yeast, nutritional yeast |
| B2
Riboflavin |
Energy metabolism | Inflammation of the mouth and skin | No known adverse effects | Whole grains, milk products, brewers yeast, nutritional yeast |
| B3
Niacin |
Energy metabolism | Pellagra | Niacin flush, liver damage, impaired glucose tolerance | Whole grains, protein rich foods (beef), brewers yeast, nutritional yeast |
| B5
Pantothenic acid |
Protein, fat and carbohydrate metabolism | Extremely rare | Mild intestinal distress | Most foods, especially avocado, broccoli, meats, brewers yeast |
| B6
Pyridoxine, Pyridoxal, Pyridoxamine |
Protein and fat metabolism | Scaly dermatitis, anemia, convulsions | Nerve degeneration | Protein-rich foods(beef), brewers yeast, nutritional yeast |
| B7
Biotin |
Protein, fat and carbohydrate metabolism, beneficial to hair, skin and nails | Extremely rare | Extremely unlikely, no known adverse effects | Egg yolk, liver, peanuts, also produced by gut bacteria, brewers yeast |
| B9
Folate, Folic acid, Folacin |
DNA synthesis of new cells, activates Vitamin B12 | Anemia, birth defects | Masks a B12 deficiency | Vegetables, legumes, brewers yeast |
| B12
Cobalamin |
DNA synthesis of new cells, activates folate, protects nerve cells | Anemia, irreversible nerve damage, paralysis | No known adverse effects | Meat (beef), fish, poultry, eggs, milk products, nutritional yeast |
| C
Ascorbic acid |
Antioxidant, collagen synthesis, immune function | Scurvy | Diarrhea | Fruits and vegetables (oranges, lemons, limes, tangerines, grapefruit, green, red, orange and yellow bell peppers, broccoli, leafy greens) |
