Vitamin Name

Function

Effects of

Deficiency

Effects of

Excess

Sources

Vitamin A

Vitamin A helps cell reproduction and stimulates immunity; it is needed for the formation of some hormones and is essential for correct liver function. It helps vision, promotes bone growth, tooth development and helps maintain healthy skin, hair and mucous membranes.

Night blindness and dry eyes, Foamy deposits (Bitot's spots) may appear in the whites of the eyes. The dry cornea may soften and ulcerate, and blindness may result in raised hair follicles, poor bone growth and development also weak tooth enamel.

If very large amounts of vitamin A were to be consumed all at once, this could cause drowsiness, irritability, headache, and vomiting within hours, followed by peeling of the skin. In children, pressure within the brain (intracranial pressure) is increased and vomiting occurs. Coma and death may occur unless vitamin A is immediately discontinued. When too much vitamin A is consumed over a period of time, symptoms can include coarse hair, partial loss of hair, including the eyebrows, cracked lips, and dry, rough skin, which may peel. Later symptoms include severe headaches, increased pressure within the brain, and general weakness. Bone and joint pain are common, especially among children. The liver and spleen may also enlarge.

Sweet Potato, Kale, Carrots, Spinach, Avocado, Broccoli, Peas, Asparagus, Squash, Green Pepper. Tomatoes, Cantaloupes, Watermelon, Peaches, kiwi, Oranges and Blackberries. The best sources for Retinol are fish liver oils also kidney, eggs, milk and butter. Pistachios, Chestnuts, Pumpkin Seeds,  Pecans,  Pine nuts, Sunflower Seeds, Almonds, Filberts/Hazelnuts.

Vitamin B1

Important in the production of energy. Also helping the body cells to convert carbohydrates into energy. Essential for the functioning of the Heart, muscles and nervous system.

Not getting enough vitamin B1 can leave you feeling fatigued and weak.

Amounts of excess are excreted through urine. If a vast excess was to be taken the symptoms could be headache, convulsions, muscular weakness, cardiac arrhythmias, and allergic reactions.

Peas, Avocado, Watermelon

Vitamin B2

Vitamin B2 is important for body growth, reproduction and the production of red cells. Also helps in releasing energy from carbohydrates.

Vitamin B2 deficiency is very uncommon. Symptoms are vague. They include painful cracks in the corners of the mouth and on the lips and a sore mouth and tongue. Lassitude and Weariness with possible emotional disturbance.

No problems have been linked to excessive intake.

Avocado, Kiwi

Vitamin B3

Assists in the functioning of the digestive system, skin and nerves. Important in the conversion of food to energy.

Pellagra.

Niacin can be toxic if taken in excess. High doses of niacin can cause liver damage, gastric irritation, nausea, vomiting, abdominal cramps, diarrhoea...

Avocado, Peas, Potatoes, Mushrooms, Squash, Winter corn, Artichoke, Asparagus, Lima Beans, Sweet Potatoes, Kale, Broccoli, Carrots, Peaches, Tomato, Kiwi, Bananas, Cantaloupe, Green pepper, Watermelon. Peanuts, Chestnuts, Pine Nuts,  Almonds,

Vitamin B5

Essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.

Widely available that no symptoms of deficiency are noted.

The body excretes excess amounts of vitamin B5 naturally, though extremely high doses may cause diarrhoea.

Avocado, Sweet Potato, Potatoes, Corn, Lima Beans, Squash, Artichoke, Mushrooms, Broccoli, Cauliflower, Carrots, Oranges, Bananas.

Vitamin B6

Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.

High doses may cause pain and numbness in the feet and legs.

Avocado, Peas, Potatoes, Carrots, Bananas, Watermelon.

Vitamin B9

A deficiency of Vitamin B9 or folic acid may cause Anaemia. On an unborn baby a deficiency may increase the risk of the baby being born with Spina Bifida or other serious defects of the nervous system. Other symptoms may include fatigue, acne, a sore tongue; cracking at the corners of your mouth Long term deficiency may result in osteoporosis, as well as cancer of the bowel and cervix.

Folic acid is water soluble and rapidly excreted in the urine, and has no known toxicity.

Lima Beans, Asparagus, Avocado, Peas, Artichoke, Spinach, Squash, Broccoli, Corn, Sweet potato, Kale, Potatoes, Carrots, Onions, Green Peppers, Kiwi, Blackberries, Tomatoes, Oranges, Strawberry, Bananas, Cantaloupe.Peanuts,
Sunflower Seeds, 
Chestnuts, Walnuts, 
Pine Nuts,
Filberts/Hazelnuts, 
Pistachios, Almonds, Cashews,
Brazil Nuts,  Pecans, 
Macadamias,
Pumpkin Seeds.

Vitamin B12

Anaemia

There is no known toxicity to Vitamin B12 in healthy individuals. Any excess the body needs is excreted in the urine.

Vitamin C

Weakness, Swollen and Bleeding Gums, Weak Bones. Easy Bruising, Scurvy, Lassitude and Nose bleeds.

Vitamin C is usually toxic, although occasionally excess can cause nausea or diarrhoea and interfere with the interpretation of some blood test results.

Artichoke, Asparagus, Avocado, Broccoli, Carrots, Cauliflower, Corn, Cucumber, Green Pepper, Kale, Lima Beans, Mushrooms, Onions, Peas, Potatoes, Spinach, Squash, Sweet Potato, Kiwi, strawberry, Orange, Blackberries, Cantaloupe, Watermelon, Tomatoes, Lime, Peach, Bananas, Apples, Lemon, Grapes.

Vitamin D

Besides rickets, now not normally seen, other conditions that have been linked to vitamin D deficiency include, some forms of Cancer, including Breast Cancer and Colon Cancer. Osteopenia.  Osteoporosis. Muscular Weakness.  Joint Pain. Muscle Twitching

Taking very high daily doses of vitamin D can cause toxicity and a high calcium level in the blood. Early symptoms are loss of appetite, nausea, and vomiting, followed by excessive thirst, weakness, nervousness, and high blood pressure.

Mushrooms.

Vitamin F

Hair loss and eczema may be indicated when deficient and cause damage to the kidneys, heart and liver. Behavioural disturbances are also noted when deficient. The immune system can become less efficient with resultant slow healing and susceptibility to infections. 

No known problems of excess.

All Fresh Vegetable Oils. Evening Primrose and Fish Oils.

Vitamin E

Vitamin E deficiency is rare among older children and adults. Symptoms may include reduced reflexes, difficulty walking, loss of co-ordination, loss of position sense (knowing where the limbs are without looking at them), and muscle weakness. Premature infants who have a vitamin E deficiency are at risk of several serious disorders. They may develop a form of anaemia in which red blood cells rupture.

There are no known problems with the taking of an excess of Vitamin E.

Blackberries, Bananas, Apples, Kiwi, Peanuts,
Sunflower Seeds, 
Pine Nuts, Almonds, 
Brazil Nuts.

Vitamin K

Individuals with vitamin K deficiency usually have an increased propensity to bruising and bleeding.

Excessive intake of vitamin K rarely occurs. Excess doses can promote thrombogenesis and hemolysis. Excess can also increase risk of jaundice.

Spinach, Broccoli, Kale, Pine Nuts
Cashews, Chestnuts
Filberts/Hazelnuts.

Vitamin P

Should not be deficient, but deficiency would show up as bruising.

Very high dosages of Vitamin P may cause diarrhoea.

Vitamin P is abundant in the pulp and rinds of citrus fruits and other foods containing Vitamin C including red wine, green tea, onions, grapefruit seeds, apples, and other fruits and berries.