Vitamins

Vitamin A

Retinol (from meat products)

Betacarotene (from vegetable sources)

Important for vision, immune function, skin health and cell growth

Liver, fish oils, milk, eggs, and colourful fruits and vegetables (such as carrots, spinach, and sweet potatoes)

Night blindness and eventually blindness

Poisonous and potentially harmful for a developing foetus

Vitamin D

Crucial for bone health by promoting calcium absorption, as well as immune system regulation

Sunlight exposure, fatty fish (like salmon and mackerel), fortified milk, and egg yolks

Rickets

Pregnant women, young children and babies and people who have limited exposure to sunlight are most at risk

No obvious issues are associated

Vitamin E

Acts as an antioxidant, protecting cells from damage, and supports immune function

Nuts, seeds, vegetable oils, green leafy vegetables, and fortified cereals

Rare with no obvious issues

A loss of appetite

Vitamin K

Essential for blood clotting and bone health

Green leafy vegetables (such as kale and spinach), broccoli, Brussels sprouts, and certain vegetable oils

Blood clotting takes longer leading to easy bruising and bleeding

Newborn babies are particularly at risk

No evidence of issues

Up to 10 yrs: 500 mcg

14 yrs: 600 mcg

Adult: 700 mcg (m). 600 mcg (f)

Over 50’s: 700 mcg

Over 4 yrs: 10 mcg

Males: 4 mg

Females: 3 mg

Teenagers: 0.045 mg

Adult male: 0.075 mg

Adult female: 0.065 mg

Vitamin C

Important for the growth and repair of tissues, acts as an antioxidant, aids in the absorption of iron, and supports immune function

Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, and Brussels sprouts

Scurvy leading to swollen gums, joint pains and failure to heal wounds

Stomach pain and diarrhoea

Vitamin B1 – Thiamin

Helps convert nutrients into energy and is crucial for nerve function

Whole grains, pork, sunflower seeds, and legumes

Beri beri, a muscle wasting disease (only seen in countries where there are food shortages)

Rare but can lead to nausea and stomach upset

Vitamin B2 – Riboflavin

Plays a role in energy production and the metabolism of fats, drugs, and steroids

Milk, eggs, lean meats, green vegetables, and fortified cereals

Can lead to skin problems and poor growth

No known issues

Vitamin B3 – Niacin

Important for DNA repair, the production of steroid hormones in the adrenal gland, and the metabolism of nutrients

Meat, fish, poultry, fortified bread and cereals, and peanuts

Skin problems such as dermatitis, rashes and diarrhoea

Itching and tingling skin, nausea and vomiting, liver damage

Vitamin B9 – Folic acid

Crucial for DNA synthesis and repair, cell division, and proper foetal development during pregnancy

Leafy green vegetables, legumes, nuts, and fortified cereals

Can increase risks of developing spina bifida in developing babies

No known issues

Vitamin B12 – Cobalamin

Essential for red blood cell formation, neurological function, and DNA synthesis

Animal products like meat, fish, dairy, and fortified cereals

Fatigue, weakness, tingling hands or feet

No known issues

Vitamin C

Up to 10 yrs: 30 mg

14 yrs: 35 mg

Adults: 40 mg

Vitamin B1 – Thiamin

Up to 10 yrs: 0.7 mg

14 yrs: 0.9 mg (m), 0.7 mg (f)

Adults: 1 mg (m), 0.8 mg (f)

Over 50’s: 0.9 mg (m), 0.8 mg (f)

Vitamin B2 – Riboflavin

4 yrs: 11 mg

10 yrs: 12 mg

14 yrs: 15 mg (m), 12 mg (f)

Adults: 17 mg (m), 13 mg (f)

Over 50’s: 16 mg (m), 12 mg (f)

Vitamin B3 – Niacin

4 yrs: 11 mg

10 yrs: 12 mg

14 yrs: 15 mg (m), 12 mg (f)

Adults: 17 mg (m), 13 mg (f)

Over 50’s: 16 mg (m), 12 mg (f)

Vitamin B9 – Folic acid

4 yrs: 100 mcg

10 yrs: 150 mcg

Over 14 yrs: 200 mcg

Vitamin B12 – Cobalamin

Up to 10 yrs: 30 mcg

14 yrs: 35 mcg

Adults: 40 mcg