vitamin chart for the vitamins you need daily from a balanced diet

Vitamin Chart

Read the vitamin chart to see what vitamins we need daily. Most, if not all, can be obtained from a healthy balanced diet. For our vitamin and mineral supplements please visit 

However, it is possible to take multi-vitamins to maintain your RDA (Recommended
Daily Allowance), manufacturers claim to be able to supplement diets that may be lacking in certain essential vitamins and minerals.


Vitamin RDA Source Action
Vitamin A (retinol) 2500IU Liver, halibut liver, cheese and eggs.
Helps with skin, bones, sight, growth and fighting infections like Anaemia.
Vitamin A (beta carotene) No RDA set Present in fruit and vegetables. Antioxidant, anti-cancerous.
Vitamin B1 (thiamine) RDA 1.1 mg
Dried brewers yeast, brown rice, nuts, pork, oat flakes, wholegrain, liver and wholemeal bread
Supports growth, converts glucose into energy in muscles and nerves.
Vitamin B2 (riboflavin) RDA 1.3 mg Liver, wheat germ, cheese, eggs, meats, yoghurt, milk, green vegetables
Converts proteins and fats and sugars into energy. Formation of red blood cells and antibodies.
Vitamin B6 (pyrodoxine) RDA 1.6 mg Bananas, whole wheat, yeast extract, nuts, meat, fatty fish, potatoes
Needed for the formation of brain and nerve tissue, blood formation, energy production and antidepressant
Vitamin B12 RDA 2 mcg Pork, Beef, Lamb, White fish, Eggs, Cheese.
Metabolises protein, carbohydrates and fats. Maintains nervous system and formulates blood cells, detoxifies Cyanide in food.
Biotin No RDA DRI 30 mcg
Dried brewers yeast, pigs kidney, yeast extract, eggs, whole grains, maize (corn)
Maintains healthy skin, hair, nerves, bone marrow and sex glands.
Vitamin C RDA 60 mg Many citrus fruits, cherry juice, blackcurrants, guavas, green peppers.
Promotes a strong immune system. Promotes iron absorption from food, controls cholesterol. Antioxidant, maintains healthy blood vessels, anti-stress hormones
Choline No RDA DRI 10 – 100 mg
Cereals, Nuts, pulses, beef heart, egg yolk, citrus fruits
Is a fat stabilizing agent. Builds neurotransmitters.
Vitamin D RDA 5 mcg, upper levels to 50 mcg
Created from exposure to sunlight, cod liver oil, sardines and tuna.
Sustains health of bones, proper utilization of calcium.
Vitamin E (D-alpha tocopherol) RDA 5 mcg Soya bean oil, sunflower oil, peanut oil.
Antioxidant, maintains healthy blood vessels, anti blood clotting agent.
Folic Acid RDA 180 mcg DRI 400 mcg Soya flour, nuts, green leaf vegetables and wheat bran.
Genetic code transmission. Creates red blood cells. Used in digestion, metabolises protein.
Vitamin K RDA 65 mcg
Cauliflower, Brussels sprouts, broccoli, lettuce, spinach, cabbage, tomatoes.
Blood clotting.
Niacin  Vitamin b3 RDA 15 mg DRI 14 mg
Nuts, chicken, Soya flour, fatty fish, whole grains, cheese, dried fruits.
Healthy nervous system, cells, skin, and helps with digestion.
Pantothenic Acid DRI 5 mg Dried brewer’s yeast, nuts, wheat bran and eggs.
Production of energy, anti-stress hormones, controls fat metabolism and cholesterol.

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