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Functions: Releases energy from food, aids the nervous system, may benefit pregnant or breastfeeding women, the elderly, drinkers, or athletes
Deficiency symptoms: Appetite loss, fatigue, nervousness, nausea Beriberi
Suggested daily intake: 1.0-1.3 mg
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Functions: Releases energy from food, may benefit pregnant or breastfeeding women, drinkers or smokers. Important for whole energy metabolism
Deficiency symptoms: Lesions of mouths and tongue, poor concentration, eye problems
Suggested daily intake: 1.1-1.5 mg
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Functions: Role in energy metabolism
Deficiency symptoms: Psychic disorders, nausea, weight and strength loss, burning sensation Pellagra
Suggested daily intake: 13-17 mg
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Functions: Role in protein and fat metabolism, promotes healthy skin and nerves, helps to produce hormones and antibodies, may benefit women before menstruation and during pregnancy
Deficiency symptoms: Nervous disorders, seizures
Suggested daily intake: 1.2-1.5 mg
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Functions: Role in protein metabolism, growth and development processes, promotes production of blood cells, important for nerve function
Deficiency symptoms: Impaired blood cell number and development, mucusal inflammations, nausea, neural tube defect in newborns
Suggested daily intake: 400 mcg DFE1
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Functions: Essential for healthy nerve and red blood cells, may benefit pregnant or breastfeeding women, vegetarians, the elderly and growing children
Deficiency symptoms: Pernicious anemia, bleedings, psychic disturbances
Suggested daily intake: 2.4-3 mcg
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Functions: Central role in metabolism, role in growth and development processes, helps produce cholesterol, hormones, blood and antibodies, plays a role in tissue regeneration
Deficiency symptoms: Rare - fatigue, nausea, paresthesia, "burning feet syndrome"
Suggested daily intake: 5-6 mg
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Functions: Central role in metabolism, role in cell development and cell growth, responsible for healthy function of nervous system, glands and bone marrow , responsible for formation of blood cells and skin tissue
Deficiency symptoms: Rare
Suggested daily intake: 30-60 mcg
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Functions: Central role in metabolism, important role as antioxidant (protection of cells and other vitamins against aggressive oxygen), Regulation of oxygen supply for cells, important role for the immune system, contributes to the maintenance of healthy bones, teeth and -blood vessels (collagen synthesis), plays a role in wound healing, regulation of hormones and neurotransmitters, important for the psychological balance
Deficiency symptoms: Gingival problems, microbleedings, psychic disturbances, diminished immune defence Scurvy
Suggested daily intake: 45-100 mg
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1) DEF = dietary folate equivalent
Recommendations for daily intake of vitamins vary from country to country. The above suggestions are for adults and are based on the recommendations by WHO/FAO, D.A.CH. and the US Food and Nutrition Board.
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