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Water Soluble Vitamins Thiamin (B1) Function: Used in metabolism of carbohydrates for energy, electrolyte balance, muscle and nerve function, and hydrochloric acid production in the stomach. Recommendations: Adult men: 1.2mg Adult women: 1.1mg No Upper Limit Deficiency: Rare- Beriberiloss of muscle function, nerve damage, mental confusion Toxicity: No toxicity known, but supplement use should be used with caution. Food Sources: Whole grains, rice, pasta, fortified cereals, organ meat, and pork. Riboflavin (B2) Function: Helps in energy production, making niacin, red blood cell formation, and human growth. Recommendations: Adult men: 1.3mg Adult women: 1.1mg No Upper Limit, no toxicity Deficiency: Uncommonanemia, mouth sores, sore throat, swelled mucous membranes, and skin disorders. Food Sources: dairy, eggs, green leafy vegetables, nuts, meat, legumes, and enriched flour Niacin (B3) Function: Used in metabolism, to produce hormones, enzyme and nerve function, and reducing cholesterol Recommendations: Adult men: 16mg Adult women: 14mg Upper Limit: 35mg Deficiency: Pellagra is characterized by the 4 D’s: Dermatitis, Diarrhea, Dementia, and Death; rare in US. Toxicity: Flushing of skin, tingling in face or chest, upset stomach, headache, dizziness. Only occurs with supplement use. Food sources: pork, turkey, fish, beef, peanut butter, legumes, enriched and fortified grains. Vitamin B6 Function: protein metabolism, blood cell formation, immune system function, and Niacin production Recommendations: Adult men: 1.3mg Adult women: 1.3mg Upper Limit: 100mg Deficiency: uncommon but includes convulsions, nausea, depression, anemia, and dermatitis. Toxicity: Nerve damage but this can be reversible; be careful of supplement use. Food Sources: chicken, pork, fish, whole grains, nuts, and legumes Vitamin B12 Pantothenic Acid Function: blood cell production, neurological function, DNA synthesis, and helps in production of Methionine Recommendations: Adult men: 2.4mcg Adult women: 2.4mcg No upper limit Deficiency: Pernicious anemiarare in US but symptoms are anemia, fatigue, weight loss, neurological damage, and cognitive impairment. Food sources: fish, beef, poultry, eggs, milk, and fortified cereals Function: used to make blood cells, cholesterol, hormones and metabolize fat and carbohydrates. Recommendations: Adult men: 5mg Adult women: 5mg No upper limit Deficiency: very rare- only seen in severe malnutrition. Symptoms are headache, fatigue, burning and numbness of feet. Food sources: poultry, fish, whole grain cereals, any whole, unprocessed foods. Folic Acid Function: Red blood cell synthesis, new cell growth, amino acid synthesis. Recommendations: Adult men: 400mcg Adult women: 400mcg Upper Limit: 1,000mcg Deficiency: anemia, birth defects, and slowed growth during growing phase. It is very important for women of childbearing age to get enough folic acid even if not expecting to be pregnant. Folic acid is critical for growth and development in first 3 months yet this is the time period when most women don’t even know they are pregnant. Toxicity: None, but can mask B12 deficiency Food sources: leafy vegetables, citrus fruits, legumes, fortified cereals, and supplements. Biotin Function: Helps metabolize fats, protein, and carbohydrate Recommendations: Adult men: 30mcg Adult women: 30mcg No Upper Limit or Toxicity Deficiency: Rare but symptoms include hair loss, dry scaly skin, cheilitis, fatigue and depression. Food Sources: eggs, liver, yeast breads, and cereals. Vitamin C Function: protein metabolism, cartilage production, producing carnitine and neurotransmitters, regenerating antioxidants, and increasing absorption of non-heme iron (from plants) Recommendations: Adult men: 90mg Adult women: 75mg Upper Limit: 2000mg Deficiency: Scurvysymptoms are bleeding, bruising easily, hair and teeth loss, joint pain and swelling, and in severe cases death. Toxicity: possibly oxalate kidney stones but only seen with supplement use. Food sources: citrus fruits, bell peppers of all colors, berries, broccoli, tomatoes, and guava. For more information: Office of Dietary Supplements- Good resource on vitamins-under General Information click full list of fact sheets Linus Pauling Institute-U of Ohio- good site for more clinical information on vitamins. Click on second link on the left. University of Maryland Medical Clinic - Information on Niacin and how it can be used to treat certain conditions. Medline Plus - Good overall information on Riboflavin.