Essential Vitamins Reference Sheet

The Ultimate Vitamins and Nutrients Reference Sheet Series

This Reference Sheet is part of a series called The Ultimate Vitamins and Nutrients Reference Sheet Series intended to be used as a companion for The Ultimate Edible Indoor Garden Guide project. The Reference sheets are:

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Vitamins

Vitamin A (Retinol, Beta-Carotene)

• Role in the body: Supports healthy vision (especially night vision), immune function, cell growth, and maintenance of skin and tissues.
• Recommended daily intake: ~700–900 µg RAE (retinol activity equivalents) for adults (higher end for men). (1 µg RAE = 1 µg retinol or 12 µg beta-carotene from food.)
• Food sources: Liver and fish oils (very high in retinol); dairy products and eggs; orange/yellow fruits and vegetables (carrots, sweet potatoes, pumpkin, mango) and dark leafy greens (spinach, kale) for beta-carotene.
• Shelf-stable/indoor options: canned fish or liver, powdered milk, fortified cereals, dehydrated carrot/sweet potato, and home-grown microgreens (for beta-carotene).
• Overdose/toxicity: Excess preformed vitamin A (retinol) can cause hypervitaminosis A – symptoms include headache, liver damage, bone loss, and birth defects in pregnant women. Upper limit ~3,000 µg RAE/day. Beta-carotene from food is much safer, though heavy supplementation in smokers has been linked to higher lung cancer risk.

Vitamin B1 (Thiamine)

• Role in the body: Helps convert carbohydrates into energy and is essential for nerve, muscle, and heart function. Supports growth and cell function.
• Recommended daily intake: ~1.1–1.2 mg for adults.
• Food sources: Whole grains (brown rice, whole wheat, oats) and fortified grain products; legumes (beans, lentils), nuts and seeds; pork and organ meats.
• Shelf-stable/indoor options: dried beans/legumes, lentil or mung bean sprouts (easy to grow and rich in thiamine), whole-grain breads or pasta (check fortification), and nutritional yeast.
• Overdose/toxicity: No known toxicity from high thiamine intake – excess is excreted. Very large supplemental doses are generally harmless, with any excess quickly eliminated.

Vitamin B2 (Riboflavin)

• Role in the body: Important for energy production and cellular function. It supports body growth, red blood cell production, and helps maintain healthy skin and eyes.
• Recommended daily intake: ~1.1–1.3 mg for adults (women/men).
• Food sources: Dairy products (milk, yogurt, cheese), eggs; lean meats and organ meats (liver); green leafy vegetables; whole or enriched grains and cereals.
• Shelf-stable/indoor options: powdered milk, aged cheese; dehydrated greens; fortified cereals or bread; almonds. Mushrooms (which can be easily grown) also provide some B2.
• Overdose/toxicity: No UL set – excess riboflavin is excreted (often causing bright-yellow urine). Very high doses are generally harmless.

Vitamin B3 (Niacin)

• Role in the body: Helps convert food into energy; essential for DNA repair and the health of skin, nerves, and the digestive system. In higher pharmacological doses, niacin can help lower triglycerides and cholesterol.
• Recommended daily intake: ~14 mg (women) to 16 mg (men) niacin equivalents per day.
• Food sources: Meat and poultry, fish, and eggs; peanuts and sunflower seeds; whole grains and enriched breads/cereals; legumes.
• Shelf-stable/indoor options: canned meats/fish, peanut butter or peanuts, sunflower seeds (store well), dried legumes, and whole-grain crackers or fortified pasta.
• Overdose/toxicity: High-dose supplements can cause niacin flush (skin flushing, itching) and, at very large doses, liver damage. The upper limit for adults is ~35 mg/day from supplements.

Vitamin B5 (Pantothenic Acid)

• Role in the body: Crucial for metabolism – part of Coenzyme A, it helps break down fats, carbs, and proteins for energy. Also involved in the synthesis of hormones and cholesterol.
• Recommended daily intake: 5 mg for adults (Adequate Intake).
• Food sources: Widely distributed in foods – found in meats (chicken, beef), organ meats, whole grains, potatoes, tomatoes, broccoli, egg yolk, legumes, and avocados.
• Shelf-stable/indoor options: dried mushrooms (extremely high in B5), nutritional yeast, whole-grain cereals, dehydrated veggies, and legumes.
• Overdose/toxicity: Very low toxicity; no upper limit defined. Extremely high doses (e.g. >1,000 mg) may cause mild diarrhea or gastrointestinal discomfort.

Vitamin B6 (Pyridoxine)

• Role in the body: Involved in over 100 enzyme reactions, especially protein and amino acid metabolism. Helps form red blood cells and neurotransmitters, supports brain function, and aids in immune function.
• Recommended daily intake: ~1.3 mg for most adults (up to 1.7 mg for older individuals).
• Food sources: Poultry, fish, and pork; bananas; potatoes and sweet potatoes; chickpeas; whole grains and nuts.
• Shelf-stable/indoor options: dried chickpeas or chickpea flour, dehydrated potato flakes, banana chips, and nuts/seeds.
• Overdose/toxicity: High chronic intake from supplements (hundreds of mg per day over long periods) can cause nerve damage (neuropathy) resulting in numbness or tingling in extremities. The tolerable upper limit is 100 mg/day.

Vitamin B7 (Biotin)

• Role in the body: Serves as a coenzyme in metabolism of carbohydrates, fats, and amino acids. Important for healthy hair, skin, and nails, and for energy production and gene regulation.
• Recommended daily intake: 30 µg for adults (Adequate Intake).
• Food sources: Liver and egg yolks; nuts and seeds; legumes; certain vegetables like sweet potatoes.
• Shelf-stable/indoor options: peanut butter and nuts/seeds, canned or powdered egg yolk, freeze-dried liver, and dried legumes.
• Overdose/toxicity: No known toxicity – no upper limit set. Very high biotin intake can interfere with certain lab test results, but not with health.

Vitamin B9 (Folate/Folic Acid)

• Role in the body: Vital for DNA and RNA production, and for cell division. Works with B12 to form red blood cells and supports proper nerve function.
• Recommended daily intake: 400 µg DFE for adults.
• Food sources: Green leafy vegetables (spinach, kale, collards), asparagus, Brussels sprouts; legumes (beans, lentils); liver; peanuts and sunflower seeds; fortified grain products.
• Shelf-stable/indoor options: dried lentils and beans, canned beans, vacuum-packed spinach or kale powder, nutritional yeast spreads.
• Overdose/toxicity: Folate from food is not harmful. High intakes of folic acid above 1,000 µg can mask vitamin B12 deficiency.

Vitamin B12 (Cobalamin)

• Role in the body: Essential for nerve tissue health, brain function, and red blood cell formation. Helps in DNA synthesis and works with folate in methylation reactions and blood cell production.
• Recommended daily intake: 2.4 µg for adults.
• Food sources: Naturally found in animal products: meat, poultry, fish, shellfish, eggs, and dairy products.
• Shelf-stable/indoor options: canned fish (sardines, tuna), jerky or freeze-dried meats, powdered milk, and nutritional yeast fortified with B12.
• Overdose/toxicity: No known toxicity – no upper limit.

Vitamin C (Ascorbic Acid)

• Role in the body: A potent antioxidant; necessary for collagen formation (critical for skin, blood vessels, bones, and wound healing) and for healthy gums and teeth. Boosts immune function and improves absorption of non-heme iron from plant foods.
• Recommended daily intake: ~75 mg (women) to 90 mg (men) per day.
• Food sources: Citrus fruits, strawberries, kiwis; bell peppers, broccoli, Brussels sprouts, tomatoes, and leafy greens.
• Shelf-stable/indoor options: dried or freeze-dried fruits, sprouted seeds/legumes, fermented cabbage (sauerkraut), stored potatoes, tomato paste or canned tomato juice.
• Overdose/toxicity: Excess vitamin C is usually excreted, but very high doses (>2,000 mg/day) can cause diarrhea, nausea, and stomach cramps.

Vitamin D (Calciferol)

• Role in the body: Critical for calcium and phosphorus absorption – essential for healthy bones and teeth. Supports immune function and plays roles in muscle function and mood regulation.
• Recommended daily intake: 15 µg (600 IU) for adults under 70; 20 µg (800 IU) for older adults.
• Food sources: Fatty fish, cod liver oil; egg yolks; fortified foods such as milk, orange juice, and cereals.
• Shelf-stable/indoor options: canned oily fish; powdered or evaporated fortified milk; UV-exposed mushrooms.
• Overdose/toxicity: Excess supplementation can cause hypercalcemia. The upper limit is ~100 µg (4,000 IU) per day for adults.

Vitamin E (Tocopherol)

• Role in the body: An antioxidant that protects cell membranes from damage by free radicals. Supports immune function and assists vitamin K in the body.
• Recommended daily intake: 15 mg alpha-tocopherol for adults.
• Food sources: Nuts and seeds; plant-based oils; wheat germ; avocados; green leafy vegetables.
• Shelf-stable/indoor options: Nuts and seeds, vegetable oils, wheat germ, sunflower seeds, pumpkin seeds, nutritional yeast, dried herbs.
• Overdose/toxicity: High-dose supplements (over 300 mg/day) may interfere with blood clotting. Upper limit is 1,000 mg per day.

Vitamin K (Phylloquinone K₁ and Menaquinone K₂)

• Role in the body: Essential for blood clotting and bone health (helps bind calcium to bones).
• Recommended daily intake: ~90 µg (women) to 120 µg (men) for adults.
• Food sources: Green leafy vegetables (kale, spinach, collard greens, Swiss chard, broccoli); Brussels sprouts; cabbage; fermented foods like natto; animal products such as liver, egg yolks, and cheese.
• Shelf-stable/indoor options: dehydrated or powdered greens, canned vegetables, fermented vegetables, dried herbs.
• Overdose/toxicity: No established toxic level from food; caution with high-dose supplements if on blood-thinning medications.