Essential Vitamin Chart For Women
Vitamins For Women
| Vitamin | RDA | Deficiency Symptoms | Benefits | Food Sources |
|---|---|---|---|---|
| Vitamin A | 800 mcg or 4000 ICU 1300 mcg/6500 IU if pregnant or nursing | Acne, dry hair, fatigue, growth impairment, insomnia, hyperkeratosis, immune impairment, night blindness, weight loss | Helps eyes adjust to light changes when coming inside from outside, keeps eyes, skin, and mucous membranes moist, antioxidant | Yellow-orange fruits and vegetables, dark green leafy vegetables, fortified milk, eggs |
| B Vitamins | ||||
| Thiamin | 1.1 mg normal 1.5 mg if pregnant 1.6 mg if nursing | Confusion, constipation, digestive problems, irritability, loss of appetite, memory loss, nervousness, numbness of hands and feet, pain sensitivity, poor coordination, weakness | Carbohydrate metabolism, maintains healthy nervous system | Pork, whole and enriched grain products, beans, nuts |
| B6 Pyridoxine | 1.6 mg normal 2.2 mg if pregnant 2.1 mg if nursing | Acne, anemia, arthritis, eye inflammation, depression, dizziness, facial oiliness, fatigue, impaired wound healing, irritability, loss of appetite, loss of hair, mouth lesions, nausea | Protein metabolism, needed for normal growth | Meats, poultry, fish, beans, grains, dark green leafy vegetables |
| B12 | 2 mcg normal 2.2 mcg if pregnant 2.6 mcg if nursing | Anemia, constipation, depression, dizziness, fatigue, intestinal disturbances, headaches, irritability, loss of vibration sensation, low stomach acid, mental disturbances, moodiness, mouth lesions, numbness, spinal cord degeneration | Necessary for new tissue growth, red blood cells, nervous system and skin | Meat, poultry, fish, dairy products |
| Biotin | 30 to 100 mcg | Dermatitis, eye inflammation, hair loss, loss of muscle control, insomnia, muscle weakness | Fat protein and carbohydrate metabolism | Biotin is found in small amounts in many foods |
| Niacin | 15 mg normal 17 mg if pregnant 20 mg if nursing | Bad breath, canker sores, confusion, depression, dermatitis, diarrhea, emotional instability, fatigue, irritability, loss of appetite, memory impairment, muscle weakness, nausea, skin eruptions and inflammation | Fat, protein and carbohydrate metabolism, nervous system function, needed for oxygen use by cells | Meats, poultry, milk, eggs, whole and enriched grain products |
| Folate | 180 mcg normal 400 mcg if pregnant 280 mcg if nursing | Anemia, apathy, diarrhea, fatigue, headaches, insomnia, loss of appetite, neural tube defects in fetus, paranoia, shortness of breath, weakness | Red blood cell development, tissue growth and repair | Green leafy vegetables, oranges, beans |
| B5 Pantothenic Acid | 4 to 7 mg | Abdominal pains, burning feet, depression, eczema, fatigue, hair loss, immune impairment, insomnia, irritability, low blood pressure, muscle spasm, nausea, poor coordination | Fat, protein and carbohydrate metabolism | Whole and enriched grain products, vegetables, meats |
| Riboflavin | 1.3 mg normal 1.6 mg if pregnant 1.8 mg if nursing | Blurred vision, cataracts, depression, dermatitis, dizziness, hair loss, inflamed eyes, mouth lesions, nervousness, neurological symptoms (numbness, loss of sensation, electric shock sensations) seizures, sensitivity to light, sleepiness, weakness | Fat, protein and carbohydrate metabolism, healthy skin | Dairy products, whole and enriched grain products |
| Vitamin C | 60 mg normal 70 mg if pregnant 95 mg if nursing | Bleeding gums, depression, easy bruising, impaired wound healing, irritability, joint pains, loose teeth, malaise, tiredness | Builds collagen, maintains healthy gums, teeth and blood vessels | Citrus fruits, peppers cabbage, strawberries, tomatoes |
| Vitamin D | 5 mcg/200 IU normal 10 mcg if pregnant 10 mcg if nursing | Burning sensation in mouth, diarrhea, insomnia, myopia, nervousness, osteomalacia, osteoporosis, rickets, scalp sweating | Calcium absorption, bone and tooth growth | Sunlight, fortified milk, eggs, fish |
| Vitamin E | 8 mg alpha-TE or 12 IU normal 10 mg alpha-TE or 15 IU if pregnant 12 mg alpha-TE or 18 IU if nursing | Gait disturbances, poor reflexes, loss of position sense, loss of vibration sense, shortened red blood cell life | Protects cells from damage | Vegetable oils, green leafy vegetables, wheat germ, whole grain products |
| Vitamin K | 65 mcg | Bleeding disorders | Clotting of blood | Cabbage, green leafy vegetables |