Four of the essential vitamins are classified as fat-soluble vitamins.

Fat-soluble vitamins are found in fatty foods, such as vegetables oils, and
the fatty components of meat, poultry, seafood, dairy products, grains,
nuts, seeds and some fruits and vegetables. The fat-soluble vitamins
include vitamins A, D, E and K. Fat-soluble vitamins that are not used
right away are stored in the fatty tissue of your body. For this reason, they
do not necessarily need to be replenished every day, but it is also easier to
overdose on fat-soluble vitamins than on water-soluble vitamins. This is
particularly true if you are taking vitamin supplements.

Water soluble vitamins comprise Vitamin C, P and B-complex

which are found mixed together in foods, yeast, and liver extract. It must
be taken in regularly in the diet because they are readily excreted or
destroyed by enzymes during normal cell metabolism. It function as a
components of different coenzymes or prosthetic groups of enzymes.
Their deficiency isn readily manifested due to the fact that it is not stored
in the body.
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Physiology: Vitamin A and carotene are absorbed from intestines,
bile salts being necessary for the absorption of the latter.
Storage of Vitamin A: Vitamin A is stored in ester form, principally
Fat-Soluble Vitamins
in the liver and to some extent in the lungs and in the kidneys.
Deficiency: Result from insufficient intake or failure of the ingested
vitamins to be absorbed properly. Example of vitamin A deficiency is an
impairment of the eye’s ability to adapt itself to vision in dim light after
exposure to bright light.
Daily Requirement and Dosage: Normal daily requirement in adults
is 5000 units. Children are given amounts in accordance with their age.
Boys between 16 and 20, pregnant and nursing women require higher
amount.

Water-Soluble Vitamins
Vitamin E protects the lipids of the cell membrane from destructive
effect of oxygen.
Sources: Vitamin E is widely distributed in nature and is associated
with unsaturated lipids in germ oils and with carotene in leafy and yellow
plants.
Properties: Vitamin E has been isolated as a light yellow, viscous,
odorless oil, soluble in fat and fat solvent.
Chemistry: The alpha-tocopherol is the most potent and is available
in synthetic form, so that vitamin E is usually referred to as alpha-
tocopherol.
Physiology and Deficiency: Vitamin E is essential for normal
reproduction in chicks, guinea pigs and rats. Deficiency in male causes
the destruction of the germinal epithelium of the testes. In the female fetal
development is arrested at about the eight day.
Metabolism: Both the chromane ring and side chain of a-tocopherol
are oxidized by man and excreted in the bile carrying with it two moles of
glucuronic acid as diglucosiduronate via two hydroxyl groups.
Definition of Unit: The international unit of vitamin E activity is that
possessed by 1.0 mg. of synthetic d-1-a-tocopherol acetate.
Uses and Dosage: It is used in number of conditions as habitual
abortion, sterility, toxemia of pregnancy, muscular dystrophy, congestive
heart disease, angina nephrosis and in menopausal conditions.
Vitamin D is the precursor of a hormone which regulates Ca++ and
phosphate metabolism.
Sources: The most abundant sources of vitamin D in nature is cod
liver oil which possesses a vitamin D of approximately 100 to 200 U.S.P.
Properties: Vitamin D is a white crystalline compound soluble in fat
and fat solvents.
Physiology: Vitamin D is concerned with the regulation of calcium
and phosphorus metabolism.
Storage: Vitamin D is stored in the animal body and the amount of
storage depends upon the dietary supply and the extent of exposure to the
synthesizing influence of the ultraviolet rays.
Deficiency: Vitamin D3 deficiency here in the Philippines is rare due
to abundant sunshine throughout the year. Vitamin D deficiency results in
the poor retention of calcium and phosphorus.
Definition of Unit: A unit of Vitamin D is the activity possessed by
0.025 mcg. Of pure calciferol.

Vitamin K is a component of carboxylating enzyme.

Sources: Vitamin K is obtained from alfafa, spinach, and other green
leafy vegetables as cabbage, cauliflower, etc.
Properties: There are two forms, Vitamin K, isolated in the form of
yellow oil from alfafa and K2 obtained in the form of yellow crystalline solid
from putrefied fish meal.
Chemistry: Vitamin K1 is 2-methyl-3-phytyl-1, 4-naphthoquinone.
Vitamin K2 is 2-methyl-3-difarnesyl-1, 4-napthoquinone. There are both
napthoquinone derivatives and differs only in the long side chain on the third
carbon.
Physiology: Vitamin K is necessary for the information of prothrombin
in the liver. It maintains the plasma prothrombin level.
Deficiency: Deficiency of Vitamin K is rare in mam and is not likely to
occur, unless there is an abnormal condition. The only know result of Vitamin
K deficiency is a failure in the biosynthesis of the enzyme proconvertin in the
liver.
Unit: The unit of Vitamin K is the amount of a given substance equal to
1 mcg. of menadione.
Vitamin C is also called Cevitamic Acid, Ascorbic Acid, and
Antiascorbic Acid.
Sources: Fresh fruits and vegetables are rich sources of vitamin C.
Among these are: oranges, calamansi, lemon, guavas, mangoes, tomatoes,
papaya, raw cabbage, and etc. Meat, eggs, and fish are relatively poor
sources of ascorbic acid.
Properties: Vitamin C is a white or slightly yellow, odorless,
crystalline substance, which gradually darkens on exposure to light. It is
soluble in 3 parts waterand 30 parts alcohol. The solution is acid reaction.
Chemistry: Ascorbic Acid is a hexose derivativewith the empirical
formula of C6H8O6.
Physiology: It serves as a hydrogen carrier in the oxidation-reduction
processes occurring in the tissues. It is involved in the development and
maintenance of the intercellular substances including the fibrils and
collagen of connective tissues, osteoid tissues, dentin, and the cement
substances of the capillaries.
Storage: Vitamin C is not stored in the body like those in Vitamin A
and D. It is a threshold substance and normally there should be from 0.6
to 2.5 mg of ascorbic acid per 100 mg of blood.
Deficiency: Symptoms of deficiency (scurvy) becomes manifest
after about 4 to 5 months of deprivation. There is hyperemia, swelling,
sponginess, tenderness, and bleeding of gums, leading to secondary
infection, loosening and falling of the teeth. There are petechial,
subcutaneous, subperiosteal, and internal hemorrhages.
 VITAMIN B-COMPLEX
Thiamine is also known as vitamin B1 and helps to convert glucose into energy and has
a role in nerve function. 

More information about thiamin includes:

 Good sources of thiamin – include wholemeal cereal grains, seeds (especially

sesame seeds), legumes, wheatgerm, nuts, yeast and pork. In Australia, it is mandatory
that white and wholemeal flour used for bread is fortified with thiamin.
 Thiamin deficiency – is generally found in countries where the dietary staple is
white rice. Deficiencies in the Western world are generally caused by excessive alcohol
intake and/or a very poor diet. Symptoms include confusion, irritability, poor arm or leg
(or both) coordination, lethargy, fatigue and muscle weakness.
 ‘Wet’ and ‘dry’ beriberi – this is caused by thiamin deficiency and affects the
cardiovascular, muscular, gastrointestinal and nervous systems. As well as the above
symptoms, a person with ‘dry’ beriberi suffers from a damaged nervous system due to
the thiamin deficiency and may have nerve degeneration, nervous tingling throughout
the body, poor arm and leg coordination, and deep pain in the calf muscles. Symptoms
of ‘wet’ beriberi relate to the cardiovascular system and include an enlarged heart, heart
failure and severe oedema (swelling).
 Wernicke-Korsakoff syndrome (also called ‘wet brain’) – this is a thiamin-
deficiency disease linked to alcohol excess and a thiamin-deficient diet. Alcohol reduces
thiamin absorption in the gut and increases its excretion from the kidneys. Symptoms of
the disease include involuntary movement of the eyeball, paralysis of the eye muscle,
staggering and mental confusion.
 Riboflavin or the Vitamin B2 is primarily involved in energy production and helps
vision and skin health. 

More information about riboflavin includes:

 Good sources of riboflavin – include milk, yoghurt, cottage cheese, wholegrain

breads and cereals, egg white, leafy green vegetables, meat, yeast, liver and kidney.
 Riboflavin deficiency (ariboflavinosis) – is rare and is usually seen along with
other B-group vitamin deficiencies. People at risk include those who consume excessive
amounts of alcohol and those who do not consume milk or milk products. Symptoms
include an inflamed tongue (painful, smooth, purple-red tongue), cracks and redness in
the tongue and corners of the mouth, anxiety, inflamed eyelids and sensitivity to light,
hair loss, reddening of the cornea and skin rash.

Niacin or the Vitamin B3 is essential for the body to convert carbohydrates, fat and
alcohol into energy. It helps maintain skin health and supports the nervous and digestive
systems. Unlike other B-group vitamins, niacin is very heat stable and little is lost in
cooking. 

More information about niacin includes:

 Good sources of niacin – include meats, fish, poultry, milk, eggs, wholegrain
breads and cereals, nuts, mushrooms and all protein-containing foods.
 Excessive intake – large doses of niacin produce a drug-like effect on the nervous
system and on blood fats. While favourable changes in blood fats are seen, side effects
include flushing, itching, nausea and potential liver damage.
 Niacin deficiency (pellagra) – people who drink excessive amounts of alcohol or
live on a diet almost exclusively based on corn are at risk of pellagra. Others causes are
associated with digestive problems where the body does not absorb niacin efficiently.
The main symptoms of pellagra are commonly referred to as the three Ds – dementia,
diarrhoea and dermatitis. Other symptoms include an inflamed and swollen tongue,
irritability, loss of appetite, mental confusion, weakness and dizziness. This disease can
lead to death if not treated.
 Pantothenic acid or the Vitamin B5 is needed to metabolise
carbohydrates, proteins, fats and alcohol as well as produce red
blood cells and steroid hormones. 

Good sources of pantothenic acid are widespread and found in a

range of foods, but some good sources include liver, meats, milk,
kidneys, eggs, yeast, peanuts and legumes.

Pantothenic acid deficiency is extremely rare. Symptoms include

loss of appetite, fatigue and insomnia, constipation, vomiting and
intestinal distress.

Pyridoxine or the vitamin B6 is needed for protein and carbohydrate metabolism, the
formation of red blood cells and certain brain chemicals. It influences brain processes
and development, immune function and steroid hormone activity.

Some facts about vitamin B6 include:

 Good sources of pyridoxine – include cereal grains and legumes, green and leafy
vegetables, fish and shellfish, meat and poultry, nuts, liver and fruit.
 Excessive intake of pyridoxine – mostly due to supplementation, can lead to
harmful levels in the body that can damage nerves. Symptoms include walking
difficulties and numbness in the hands and feet. Large doses of B6 taken over a long
period can lead to irreversible nerve damage.
 Premenstrual syndrome (PMS) and carpal tunnel syndrome – there is some
evidence that vitamin B6 may be useful in the treatment of carpal tunnel syndrome and
PMS. Seek advice from a doctor before using large doses of this supplement (above 100
mg per day) because of the danger of overdose and nerve damage.
 Pyridoxine deficiency – people who drink excessive alcohol, women (especially
those on the contraceptive pill), the elderly and people with thyroid disease are at
particular risk of deficiency. Symptoms include insomnia, depression, anemia, smooth
tongue and cracked corners of the mouth, irritability, muscle twitching, convulsions,
confusion and dermatitis.
Biotin (B7) is needed for energy metabolism, fat synthesis, amino acid
metabolism and glycogen synthesis. High biotin intake can contribute to
raised blood cholesterol levels. 

Good sources of biotin- include cauliflower, egg yolks, peanuts, liver,

chicken, yeast and mushrooms.

Biotin deficiency- is very rare because biotin is widely distributed in foods

and is only required in small amounts. Over-consumption of raw egg whites
over periods of several months by bodybuilders, for example, can induce
deficiency because a protein in the egg white inhibits biotin absorption.
Symptoms include pale or grey skin, cracked sore tongue, depression,
hallucinations, abnormal heart actions, loss of appetite, nausea, dry skin
and scaly dermatitis, hair loss, muscle pain, and weakness and fatigue.

Vitamin B12 or cyanocobalamin helps to produce and maintain the myelin surrounding
nerve cells, mental ability, red blood cell formation and the breaking down of some fatty
acids and amino acids to produce energy. Vitamin B12 has a close relationship with
folate, as both depend on the other to work properly. 

Good sources of B12- include liver, meat, milk, cheese and eggs, almost anything of
animal origin.

Vitamin B12- deficiency is most commonly found in the elderly, vegans (vitamin B12 is
only found in foods from animal sources) and breastfed babies of vegan mothers.
Symptoms include tiredness and fatigue, lack of appetite, weight loss, heart palpitations,
shortness of breath, vision loss, smooth tongue and mental problems, such as depression
and memory loss.
 Folate/Folic Acid or the Vitamin B9 is needed to form red blood cells, which carry
oxygen around the body. It helps the development of the fetal nervous system, as well as
DNA synthesis and cell growth. Women of child-bearing age need a diet rich in folate. 

If planning a pregnancy, you should consider taking supplements or eating fortified

foods (vitamins added to processed food). This is important to reduce risks such as spina
bifida in the baby. Folic acid is the synthetic form of folate and is used extensively in
dietary supplements and food fortification. 

Some facts about folate include:

 Good sources of folate – these include green leafy vegetables, legumes, seeds,
liver, poultry, eggs, cereals and citrus fruits. From September 2009, all flour used in
bread making (except for flour to be used in breads listed as ‘organic’) has been fortified
with folic acid.
 Excessive intake – folate is generally considered non-toxic, although excessive
intakes above 1,000 mg per day over a period of time can lead to malaise, irritability and
intestinal dysfunction. The main risk with excessive folate intake is that it can mask a
vitamin B12 deficiency, so it is best to consume these two vitamins within the
recommended amounts.
 Folate deficiency – the symptoms include weight loss, tiredness, fatigue and
weakness, folate-deficiency anemia (megaloblastic anaemia) and (during pregnancy) an
increased risk of a neural tube defects such as spina bifida for the baby.
Vitamin B4 or Choline is a vitamin-like essential nutrient and a methyl donor involved
in many physiological processes, including normal metabolism and transport
of lipids, methylation reactions, and neurotransmitter synthesis. (More information)

Choline deficiency causes muscle damage and abnormal deposition of fat in the liver,
which results in a condition called nonalcoholic fatty liver disease. Genetic
predispositions and gender can influence individual variation in choline requirements
and thus the susceptibility to choline deficiency-induced fatty liver disease.
Choline is involved in the regulation of homocysteineconcentration in the blood
through its metabolite betaine. There is currently no convincing evidence that high
choline intakes could benefit cardiovascular health through lowering blood
homocysteine. Besides, elevated blood concentrations of trimethylamine N-oxide
(TMAO), generated from choline, may increase the risk of cardiovascular events.
The recommended adequate intake (AI) of choline is set at 425 milligrams
(mg)/day for women and 550 mg/day for men. 

Inositol or Vitamin B8 exists in several forms and plays a supporting role in the
healthy functioning of cells, and it has shown potential for treating serious diseases
as well as some psychological disorders and polycystic ovarian syndrome (a
hormonal imbalance for females in which male hormonal production is increased,
possibly resulting in weight gain, inconsistent menstrual cycles, infertility,
and ovarian cysts).
Not only does inositol, as a form of glucose, enhance the performance of cells
as part of the membrane that surrounds all cells, it also helps in the processing of
fat in our liver while keeping our muscles and nerves working properly.
What makes vitamin B8 effective in treating psychological conditions such as
depression, bipolar disorder, and panic disorder, is its ability to influence how
much serotonin is available to be supplied to nerves in the brain.
Food sources: Although our bodies can produce inositol on their own, it doesn’t
hurt to supplement our B8 availability with such foods as whole grains, nuts, and
legumes. Just be sure to check out those food labels to see the extent of ingredients
included.
Para Amino Benzoic Acid – PABA formerly known as vitamin R, vitamin B10
is best known for helping in the growth of microorganisms in the body. it also
guards our skin from free radicals contained in the harmful chemicals found in
air pollution and the sun’s ultraviolet rays that can potentially render our skin
vulnerable to infections. This explains why PABA can be found as an ingredient
in some sunscreen lotions.
Vitamin B10’s role in the growth of microorganisms explain why, as a
supplement, it can help heal irritable bowel syndrome (IBS) and gastrointestinal
distress, as well as a variety of inflammatory reactions. As a coenzyme, B10
also assists our cells in their optimal utilization of protein as well as protein
metabolism and red blood cell formation. Other reported health benefits of B10
include acting as an anti-allergen for the skin, alleviating rheumatic fever, and as
an anti-aging agent working to eliminate lines, wrinkles, and dark spots.
Food sources: Green leafy vegetables, whole grains, molasses, mushrooms,
wheat germ, and eggs.

Vitamin B11, “beta hydroxy” vitamin, salicylic acid also is a crystalline

and organic acid obtained from the metabolism of salicin,
per dailyhealthmagazine.com. It also can be found in some plants,
contributing to their growth and development while being involved in
several other functions to include photosynthesis, ion uptake, and
transpiration. Within our bodies, it is synthesized by the amino acid
phenylalanine.
Vitamin B11 often works in tandem with B12 to contribute to the
formation of DNA and RNA. It also is essential to the formation and
growth of body tissues as well as the fetus’s brains and spinal cord
during embryogenesis. Its other functions include being an element
with red blood bodies and blood plasma, being used as an ingredient
in some anti-acne creams, and benefiting in the treatment of foot
related issues like psoriasis, corns, calluses, and numerous other skin
afflictions.
Food sources: Egg yolk, liver, meat and poultry, organs, potatoes, and
green leafy vegetables such as spinach.
Non-Established Vitamin B-Complex:
 Vitamin B13 (Orotic Acid)
 Vitamin B14
 Vitamin B15 (Pangamic Acid)
 Vitamin B16 (Dimethylglycine)
 Vitamin B17 (Amygdalin)
 Vitamin B18
 Vitamin B19
 Vitamin B20 (Carnitine)
 Vitamin B21
 Vitamin B22
 Vitamin B23