A vitamin is an organic compound required as a vital nutrient in tiny amounts by an organism.
The discovery dates of the different types of vitamins and their sources
List of vitamins; Recommended Dosage, Deficiency Diseases, Upper Intake Limit, Disease due to overdose and source of vitamins
Each vitamin is typically used in multiple reactions, and, therefore, most have multiple functions.
The discovery dates of the different types of vitamins and their sources
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Year of discovery
|
Vitamin
|
Food source
|
1913
|
Vitamin A (Retinol)
|
Cod liver oil
|
1910
|
Vitamin B1 (Thiamine)
|
Rice bran
|
1920
|
Vitamin C (Ascorbic acid)
|
Citrus, most fresh foods
|
1920
|
Vitamin D (Calciferol)
|
Cod liver oil
|
1920
|
Vitamin B2 (Riboflavin)
|
Meat, eggs
|
1922
|
Vitamin E (Tocopherol)
|
Wheat germ oil, unrefined
vegetable oils
|
1926
|
Vitamin B12 (Cobalamins)
|
liver, eggs, animal
products
|
1929
|
Vitamin K1 (Phylloquinone)
|
Leafy green vegetables
|
1931
|
Vitamin B5 (Pantothenic
acid)
|
Meat, whole grains,
in many foods |
1931
|
Vitamin B7 (Biotin)
|
Meat, dairy products, eggs
|
1934
|
Vitamin B6 (Pyridoxine)
|
Meat, dairy products
|
1936
|
Vitamin B3 (Niacin)
|
Meat, eggs, grains
|
1941
|
Vitamin B9 (Folic
acid)
|
Leafy green vegetables
|
List of vitamins; Recommended Dosage, Deficiency Diseases, Upper Intake Limit, Disease due to overdose and source of vitamins
Each vitamin is typically used in multiple reactions, and, therefore, most have multiple functions.
Vitamin generic
descriptor name |
Recommended
dietary allowances
(male, age 19–70) |
Deficiency
disease
|
Upper Intake
Level
(UL/day) |
Overdose disease
|
Good sources
|
Vitamin A
|
900 µg
|
Night-blindness, Hyperkeratosis, and Keratomalacia
|
3,000 µg
|
Hypervitaminosis A
|
Orange, ripe yellow fruits, leafy vegetables,
carrots, pumpkin, squash, spinach, liver
|
Vitamin B1
|
1.2 mg
|
Beriberi, Wernicke-Korsakoff syndrome
|
N/D
|
Drowsiness or muscle relaxation with large doses.
|
Pork, oatmeal, brown rice, vegetables, potatoes,
liver, eggs
|
Vitamin B2
|
1.3 mg
|
Ariboflavinosis
|
N/D
|
|
Dairy products, bananas, popcorn, green beans,
asparagus
|
Vitamin B3
|
16.0 mg
|
Pellagra
|
35.0 mg
|
Liver damage (doses > 2g/day) and other problems
|
Meat, fish, eggs, many vegetables, mushrooms, tree
nuts
|
Vitamin B5
|
5.0 mg
|
Paresthesia
|
N/D
|
Diarrhea; possibly nausea and heartburn.
|
Meat, broccoli, avocados
|
Vitamin B6
|
1.3–1.7 mg
|
Anemia, peripheral neuropathy
|
100 mg
|
Impairment of proprioception, nerve damage (doses
> 100 mg/day)
|
Meat, vegetables, tree nuts, bananas
|
Vitamin B7
|
30.0 µg
|
Dermatitis, enteritis
|
N/D
|
|
Raw egg yolk, liver, peanuts, certain vegetables
|
Vitamin B9
|
400 µg
|
Megaloblast and Deficiency during pregnancy is
associated with birth defects, such as neura tube defects
|
1,000 µg
|
May mask symptoms of vitamin B12
deficiency; other effects.
|
Leafy vegetables, pasta, bread, cereal, liver
|
Vitamin B12
|
2.4 µg
|
Megaloblastic anemia
|
N/D
|
Acne-like rash [causality is not conclusively established
|
Meat and other animal products
|
Vitamin C
|
90.0 mg
|
Scurvy
|
2,000 mg
|
Vitamin C megadosage
|
Many fruits and vegetables, liver
|
Vitamin D
|
5.0 µg–10 µg
|
Rickets and Osteomalacia
|
50 µg
|
Hypervitaminosis D
|
Fish, eggs, liver, mushrooms
|
Vitamin E
|
15.0 mg
|
Deficiency is very rare; mild hemolytic anemia in
newborn infants.
|
1,000 mg
|
Increased congestive heart failure seen in one large
randomized study.
|
Many fruits and vegetables
|
Vitamin K
|
120 µg
|
Bleeding diathesis
|
N/D
|
Increases coagulation in patients taking warfarin
|
Leafy green vegetables such as spinach, egg yolks,
liver
|
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