Name Main occurrence Effectiveness Lack Overdosing Increased need Characteristics Daily need

Vitamin A (Retinol) Cod-liver oil, liver, kidney, milk products, butter, yolk, as provitamine A in carrots Normal growth, function and protection of skin, eyes and mucous membrane Growth stop, night blindness Impaired visions, headache, nausea, vomitus, tiredness, skin change Smoker, vegetarian, in case of high alcohol consumption, intake of cathartic, birth control pill, antibiotics Fat-soluble, light and oxygen-sensitively approx. 1 - 5mg

Vitamin B1 (Thiamin) Wheat germs, wholemeal cereals, peas, heart, pork, barm, oatmeal, liver, brown rice Important for the nerve system, liver damage, inefficiency, pregnancy, mosquito protection (high-dosed), production of energy, affects the carbohydrates metabolism, important for the thyroid function Heavy muscle- and nerve disturbances, tiredness, dyspepsias, dropsy, cardiac insufficiency, cramps, paralyses, prickle in arms and legs none Diet, youth, pregnant and nursing women, alcohol consumption, intake of birth control pill, antibiotics, chemotherapye Water-soluble, Thiamin gets destroyed by heat and long storage, but not by freezing. Daily intake of vitamin B1 is important, because the body can´t store B1, which comes over the food approx. 2mg (At carbohydrates-packed nutrition some more)

Vitamin B2 (Riboflavin) Milk products, Meat, wholemeal cereal, cheese, eggs, liver, sea-fish, green leafy vegetables, whey powder Important for body growth, untilization of fats, protein and carbohydrates, well for skin, eyes and nails, important energy bringer, oxygen transport (rarely) skin inflammation, brittle nails, anaemia, callus attrition not known Pregnancy, intake of birth control pill and antibiotics, chemotherapy, fever, smoker, old people Water-soluble, food with Vitamin B2 should be stored cool and dark. approx. 2 mg

Name Main occurrence Effectiveness Lack Overdosing Increased need Characteristics Daily need

Vitamin B3 (Niacin, Nicotine acid) Barm, peanuts, peas, liver, poultry, fish, lean meat Building and degradation of fat, protein and carbohydrates, good sleep Skin and mucosa inflammation, headache, trembling, vertigo, sleep disturbance, depressions, feeling of prickle and deafness in the limbs (with over 100mg a day) pruritus, nausea, allergies Labor, fever, nursing women Water-soluble, effect is outweighed by sugar and alcohol 13 - 16 mg

Vitamin B5 (Pantothen acid) Liver, vegetable, wheat germs, asparagus, crabs, meat, sunflower cores, Pumpernickel Against turning grey, hair loss, hair and mucous membrane illnesses, necessarily for the dismantling of fat, proteins and carbohydrates Nerve malfunctions, bad healing of wounds, early turning grey, weakened immune system Over urine excreted Old people, pregnant and nursing women, burden, drinking much coffee an tea Water-soluble, heat-sensitive approx. 10 mg

Vitamin B6 (Pyridoxin) Bananas, nuts, wholemeal products, yeast, liver, potatos, green beans, cauliflower, carrots Travel sickness, neuralgia, liver damage, premenstrual syndrome, digestion of protein, most important hormone in pregnancy together with folic acid, detoxication (rather rarely) intestine problems, bad skin, tiredness, rough corners of the mouth With intake of this for a longer time in form of tablets it can deposit in the body tissue and lead to nerve damages. Period of growth, intake of birth control pill, cortisone, during physical and mental load, before the menstruation Water-soluble, neither heat nor light-resisting approx. 2 mg

Name Main occurrence Effectiveness Lack Overdosing Increased need Characteristics Daily need

Vitamin B7 (Biotin, Vitamin H) Liver, cauliflower, champignons, wholemeal products, eggs, avocado, spinach, milk Skin deseases, loss in growth of hairs, liver damage, assists metabolism, carbohydrate and fatty acid activity, together with vitamin K it is needed for building up the clotting factors States of exhausting, skin inflammations, muscular pains, hair loss, nausea not known Intake of birth control pill, antibiotics and cathartics Water-soluble approx. 0,5 mg

Vitamin B9 (Folic acid, Vitamin M) Liver, wheat germs, cucurbit, champignons, spinach, avocado Liver damage, cell division, healing and growth of muscles and cells, protein metabolism Anaemia, digesting disturbances, disturbances of hair -, bone and cartilage growth Allgergies, sleep disturbances and bad moods (with more than 15 mg a day) Pregnant and nursing women, smoker, youth Water-soluble, do not tolerate with heat, light or oxygen approx. 160 µg

Vitamin B12 (Cobalamin) Liver, milk, yolk, fish, meat, oysters, quark, barm Building substance of cytoblast and erythrocyte, nerve pains, skin and mucosa inflammation, liver damage Aenaemia, nerve disturbances, nervous disturbances, changes in the lung and the spinal marrows Not possible, because surplus B12 will be excreted by the body Diabetics, pregnant and nursing women, vegetarian, vegan, intake of birth controll pill, antibiotics and anti cramp means, chemotherapy Not water-soluble, heatproof approx. 5 µg

Name Main occurrence Effectiveness Lack Overdosing Increased need Characteristics Daily need

Vitamin C (ascorbic acid) Dogroses, sea buckthorn, citric fruits, black currants, potatoes, paprika, tomatoes, collard, spinach, vegetables, radish Inflammation and bleeding-restraining, assists the body's defences, protects cells against chemical destruction, activates enzymes, structure of connective tissue, bones and dental enamel, faster healing of wounds, stabilisation of psyche Gum-bleed, tiredness, joint pain and headache, bad healing of wounds, lack of appetite, scurvy, inefficiency In the case of overdosing in form of powder and pills nausea, vomiting and urine stones can be the result. Smoker, pregnant and nursing women, older people, diets, alcohol consumption, intake of birth control pill, antibiotics, cortisone, analgesics and barbiturates Water-soluble, oxygen and dryness-sensitively, not for a long time store approx. 75 mg - 200 mg

Vitamin D (Calciferol) Cod-liver oil, liver, milk, yolk, butter, sea fish, herring, champignons, avocado Regulation of calcium- und phosphat household, structure of bone, assits admission of calcium Bone curvature and softening, increased infection sensitivity, amyasthenia (only with man-made Vitamin D) Calcium deposists in bones, heart muscle, blood vessels, stomach, headache, vomiting, swindle, gastro-intestinal diseases Babies, older humans, intake of birth control pill, cathartic, antibiotics, barbiturate Fat-soluble, light sensitively, heatproof approx. 5 µg

Vitamin E (Tocopherole) Sunflowers -, corn -, Soja and wheat germ oil, nuts, flaxseed, salsify, peperoni, collard, avocado Stabilization of the immune system, anti-inflammatory, cell replacement, protection from radicals, modulates cholesterol level and hormone household, important for blood vessels, muscles and reproduction organs (rarely) amblyopia, tiredness, amyotrohia, dislike, reproduction problems (particularly by synthetically manufactured caps) bad healing of wounds, deficiency symptoms, swindle, nausea intake of cathartics and blood-fat-lowering medicines, high consumption of alcohol Fat-soluble, it is destroyed by open storage, deep-freezing or cooking with much fat 10 - 30 mg (with fat-enrich nutrition more)