Code | Nutrient | Best sources | Function | Possible deficiencies | Possible toxic effects |
NT1 1 | Vitamin A Retinol | liver, eggs, milk & dairy products, fish liver oil, enriched margarine | growth and repair of body tissues; bone and tooth formation; vision in dim light; keeps mucus membranes healthy; protection from some cancers | reduced night vision; dry eyes; loss of vision due to gradual damage of cornea; reduced resistance to infection due to loss of integrity of skin and mucus membranes; follicular hyperkeratosis | headaches; drowsiness; skin changes; anorexia; weight loss; muscle pain; chronic liver disease; itchy and flakey skin; loss of body hair; brittle nails; increased risk of birth defects in pregnant women |
NT1 2 | VitaminB1 Thiamin | wheat germ, yeast, liver, whole grains, nuts, oranges, fish, poultry, beans, pork | carbohydrate metabolism; appetite maintenance; nerve function; growth and muscle tone | tiredness; depression; irritability; inability to concentrate; poor memory; muscle weakness; gastrointestinal disturbances; numbness and tingling in hands and feet; reduced pain tolerance; disturbed sleep; poor growth in children | |
NT1 3 | Vitamin B2 Riboflavin | fortified breakfast cereals, meat, eggs, green leafy vegetables, offal | fat; carbohydrate and protein metabolism; formation of antibodies and red blood cells | sore tongue and lips; cracks in skin around nose and mouth; eye irritation; burning feet; red and greasy skin but also dryness and flaking; scrotal and vulval dermatitis | |
NT1 4 | Vitamin B3 Niacin, nicotinic acid, nicotinamide | meat, poultry, fish, liver, milk products, peanuts, almonds, potatoes, yeast extract niacin can be synthesised from tryptophan | fat, carbohydrate and protein metabolism; health of skin, tongue and digestive system; blood circulation | irritability; headaches; poor memory; emotional instability; redness, scaling & pigmentation of skin in light-exposed areas; sore & fissured tongue; diarrhoea | flushing; peptic ulcers; liver dysfunction; gout; arrhythmia; hyperglycaemia |
NT1 5 | Vitamin B5 Pantothenic Acid | meat, whole grains, legumes, yeast | converts nutrients into energy; formation of some fats; vitamin utilisation | tiredness; headaches; weakness; emotional swings; muscle cramps; nausea | |
NT1 6 | Vitamin B6 Pyridoxine | fish, poultry, lean meat, nuts, pulses, whole grain cereals | fat, carbohydrate and protein metabolism; formation of antibodies; maintains sodium/ potassium balance | exacerbates anaemia; irritability; nervousness; insomnia; seborrhoeic dermatitis on face; acne-like rash on forehead; red and greasy skin but also dryness and flaking; sore tongue; prominent taste buds increased requirement premenstrually and for those on the contraceptive pill | impairment of sensory nerve function; diminished tendon reflexes; numbness and loss of sensations in hands and feet; difficulty in walking |
NT1 7 | Vitamin B12 Cyanoco-balamin | offal, eggs, milk, oily fish, cheese | fat, carbohydrate and protein metabolism; maintains health of nervous system; blood cell formation; folate synthesis | mental confusion; tiredness; pale skin; recurrent mouth ulcers pernicious anaemia usually involves lack of intrinsic factor for absorption of B12 | |
NT1 8 | Biotin Vitamin H | yeast, offal, eggs, milk, cheese | fat, carbohydrate and protein metabolism; helps utilise B vitamins. | Scaly dermatitis; tiredness; weakness; severe cradle cap in infants long term antibiotic use can cause deficiency | |
NT1 9 | Choline | widely available can be synthesised from glycine | part of formation of acetyl-choline; emulsifies fats | none specific | |
NT1 10 | Folic Acid | green leafy vegetables, offal, melons, pumpkins, beans, carrots, egg yolk, apricots, avocado. | red blood cell formation; protein metabolism; growth and cell division | megaloblastic anaemia; neural tube defects where mother’s intake not adequate; poor growth in children; cracks at corners of mouth; painful sore tongue; mouth ulcers; depression increased requirements in women taking contraceptive pill | insomnia, irritability |
NT1 11 | Vitamin C Ascorbic Acid | citrus fruit, nectarines, melons, vegetables, tomatoes, potatoes | helps heal wounds; strengthens blood vessels; collagen maintenance; resistance to infection; required for production of adrenal hormones; helps detoxification and excretion of a wide range of toxic chemicals | scurvy; poor wound healing; lowered resistance to infection; bleeding gums; fragile capillaries; damage to bone & connective tissue; dry and scaly skin; dandruff asprin, barbiturates, corticosteroids, and tetracycline drugs increase excretion | kidney stones because of increased excretion of water and oxolate; impairment of white cell function; decreased B12 and increased iron absorption |
NT1 12 | Vitamin D2 Ergocalciferol | Often used in supplements Made in body when skin exposed to sunlight | calcium and phosphorus metabolism (bone formation); heart action; nervous system maintenance | inadequate calcification of bones; skeletal deformity, migraine, hearing loss | hypercalcaemia; renal stones; hypertension; excessive thirst; diarrhoea; nausea; weakness |
NT1 13 | Vitamin D3 Cholecalciferol | oily fish, egg yolks, offal, fortified margarine made in body when skin exposed to sunlight | calcium and phosphorus metabolism (bone formation); heart action; nervous system maintenance | inadequate calcification of bones; skeletal deformity, psoriasis, migraine, hearing loss | hypercalcaemia; renal stones; hypertension; excessive thirst; diarrhoea; nausea; weakness |
NT1 14 | Vitamin E Tocopherol | vegetable oils, green vegetables, wheat germ, offal, eggs | protects membrane and red blood cells; inhibits coagulation of blood; protects fat soluble vitamins; cellular respiration; protects cells from free radical damage | increased risk of coronary heart disease and some cancers; acceleration of some degenerative diseases (e.g. cataracts, rheumatoid arthritis); acceleration of ageing; menopausal hot flushes; reducing scarring | raised blood pressure; minor gastrointestinal upsets |
NT1 15 | Vitamin K1 Phylloquinone | green leafy vegetables, fruits, cereals synthesised in gut | important in formation of blood clotting agents, involved in energy metabolism, protein formation in bone tissue | increased blood clotting time, haemorrhagic disease in new born which can be fatal broad spectrum antibiotics destroy the gut flora which make vitamin K | prolonged clotting time |
NT1 16 | Vitamin K2 Menaquinone | dairy products, meat, in bacteria synthesised in gut | important in formation of blood clotting agents, involved in energy metabolism, protein formation in bone tissue | increased blood clotting time, haemorrhagic disease in new born which can be fatal broad spectrum antibiotics destroy the gut flora which make vitamin K | prolonged clotting time |
NT1 17 | Vitamin K3 Menadione | dairy products, meat synthesised in gut | important in formation of blood clotting agents, involved in energy metabolism, protein formation in bone tissue | increased blood clotting time, haemorrhagic disease in new born which can be fatal broad spectrum antibiotics destroy the gut flora which make vitamin K | prolonged clotting time |
NT1 18 | Arachidonic Acid | can be formed from linoleic acid | omega 6 series polyunsaturated fatty acid, precursor of prostoglandins and leukotrienes | inflammation, blood vessel constriction, blood pressure, arthritis, pain, blood clotting, allergies, asthma, eczema, psoriasis, dry skin, migraine, fertility, PMT (especially breast tenderness), dry eye syndrome, behavioural problems | |
NT1 19 | Eicosapentaenoic Acid | fish oils, flax seed oil, pumpkin seeds | omega 3 series polyunsaturated fatty acid | inflammation, blood clotting, rheumatoid arthritis, behavioural problems, muscle weakness, visual impairment | |
NT1 20 | Linoleic Acid | | omega 6 series polyunsaturated fatty acid, precursor of prostoglandins and leukotrienes | inflammation, blood vessel constriction, blood pressure, arthritis, pain, blood clotting, allergies, asthma, eczema, psoriasis, dry skin, migraine, fertility, PMT (especially breast tenderness), dry eye syndrome, behavioural problems | |
NT1 21 | Linolenic Acid | | omega 6 series polyunsaturated fatty acid, precursor of prostoglandins and leukotrienes | inflammation, blood vessel constriction, blood pressure, arthritis, pain, blood clotting, allergies, asthma, eczema, psoriasis, dry skin, migraine, fertility, PMT (especially breast tenderness), dry eye syndrome, behavioural problems | |
