Fiona's
Database

Code

Nutrient

Best Source

Function

Possible deficiencies

NT 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.

NT 2

Vitamin B1
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.

NT 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.

NT 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.

NT 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.

NT 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; acnelike 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.

NT 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.

NT 8

Vitamin H
Biotin

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.

NT 9

Choline

Widely available; can be synthesised from glycine.

Part of formation of acetyl-choline; emulsifies fats..

None specific.

NT 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.

NT 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.
Aspirin, barbiturates, corticosteroids, and tetracycline drugs increase excretion.

NT 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.

NT 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

NT 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.

NT 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.

NT 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.

NT 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.

NT 18

Arachidonic
acid C

Can be formed from linoleic acid.

Omega 6 series polyunsaturated fatty acid, precursor of prostaglandins 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.

NT 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.

NT 20

Linolenic
acid

Omega 6 series polyunsaturated fatty acid, precursor of prostaglandins 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.