Vitamin A (carotene) – recommended intake 5000 IU/day

Is used for the formation and maintenance of skin, hair, and mucous membranes. Vitamin A helps with bone and tooth growth. It helps you see in dim light. Best sources of vitamin A are: yellow and orange fruits and vegetables, green leafy vegetables, fortified oatmeal, liver, and dairy products.

Vitamin B1 (thiamine) – recommended intake 50 mg/day

Helps the body release energy from carbohydrates. Helps with growth and muscle tone.
Best sources of vitamin B1 are: fortified cereals and oatmeal, meats, rice, pasta, whole grains, and liver.

Vitamin B2 (riboflavin) – recommended intake 15 mg/day

Helps the body release energy from protein, fat, and carbohydrates. Best sources of vitamin B2 are: whole grains, green leafy vegetables, organ meats, milk, and eggs.


Vitamin B3 (niacin) – recommended intake 25 mg/day

Involved in carbohydrate, protein, and fat metabolism Best sources of vitamin B3 are: meat, poultry, fish, enriched cereals, peanuts, potatoes, dairy products, and eggs.

Vitamin B5 (pantothenic acid) – recommended intake 10 mg/day

Helps in release of energy from fats and carbohydrates. Best sources of vitamin B5 are: meats, whole grains, legumes, fruits, and vegetables.

Vitamin B6 (pyridoxine) – recommended intake 15 mg/day

Helps build body tissue and aids in metabolism of protein. Best sources of vitamin B6 are: fish, poultry, lean meats, bananas, prunes, beans, whole grains, and avocados.


Vitamin B12 (cobalamin) – recommended intake 6 mcg/day

Aids cell development, functioning of the nervous system, and the metabolism of protein and fat. Best sources of vitamin B12 are: meats, dairy products, and seafood.

Biotin – recommended intake 500 mcg/day

Involved in metabolism of protein, fats, and carbohydrates. Best sources of biotin are: grain products, yeast, legumes, and liver.

Folic acid – – recommended intake 1 mg/day

Aids in genetic material development and involved in red blood cell production. Best sources of folic acid are: green leafy vegetables, organ meats, peas, beans, and lentils.

Vitamin C (ascorbic acid) – recommended intake 3000 mg/day

Essential for structure of bones, cartilage, muscle, and blood vessels. Helps maintain capillaries and gums, aids in the absorption of iron. Helps boost the immune system and is good for reducing muscle soreness after a workout. Best sources of vitamin C are: citrus fruits, berries, and vegetables


Vitamin D – recommended intake 600 IU/day

Aids in bone and tooth formation, helps maintain heart action and nervous system. Best sources of vitamin D are: fortified milk, sunlight, fish, eggs, butter, and fortified margarine.

Vitamin E – recommended intake 1200 IU/day

Protects body cells, body tissue, and essential fatty acids from harmful destruction in the body. Helps boost the immune system and is good for reducing preventing some of the side effects from overtraining such as infection and sickness. Best sources of vitamin E are: multigrain cereals, nuts, wheat germ, vegetable oils, and green leafy vegetables.

Vitamin K – recommended intake 125 mcg/day

Essential for blood clotting functions and helps strengthen bones. Best sources of vitamin K are: green leafy vegetables, fruit, dairy products, and grain products.