Vitamins are organic compounds found in natural foods. Vitamins are essential for cellular function, the formation of blood cells, hormones, nervous system chemicals, and genetic materials. The body, with minor exceptions, cannot make vitamins and deficiencies can result in disease.

Vitamins are classified into two groups,

• the Water-soluble vitamins, vitamin C and the B-vitamin complex, which cannot be stored and therefore need to be consumed daily to replenish the body's supply.
• the Fat-soluble vitamins include vitamins A, D, E, and K which are usually absorbed with foods that contain fat. Excess amounts of these vitamins are stored in the body's fat, the liver, and kidneys for use at later dates and so do not have to be eaten every day.

Please note many food sources have been identified for each vitamin. Some of these food groups will contain gluten, for example if whole grains are suggested as a Coeliac you wouldn’t eat wheat, rye, barley or oats but you would eat the gluten-free grains instead. Please make sure you combine this information with your gluten-free diet.

(G) = contains gluten or possibly contains gluten.

VITAMIN A – Retinol

Functions
For normal growth and vitality.
Maintenance and repair of tissue, skin and mucous membranes that line body cavities.
Protects against infections.
Essential for healthy eyes, eye sight and night vision.
Essential for pregnancy and lactation.
An Antioxidant.
Involved in iron and calcium metabolism.
Deficiency Symptoms
More common in those who have trouble absorbing fat including those with Coeliac Disease.
Leads to skin changes, Acne.
Abnormal function of gastrointestinal and genitourinary systems.
Night blindness, Xerophthalmia, an eye condition that untreated can lead to blindness, especially in children.
Loss of tooth enamel, Gum decay.
Stunted growth, Fatigue, Low immunity to infections.
Food Sources
Milk, Eggs, Liver, Oily fish – sardines, mackerel, salmon.
The body can also convert Betacaroteen into Vitamin A.
Red and orange vegetables - carrots, sweet potatoes, broccoli, pumpkin.
Yellow and Dark Green leafy vegetables – spirulina, parsley, Nori seaweed.
Fruit – papaya, dried apricots.

VITAMIN B1 - Thiamine

Functions
Promotes growth
Healthy nervous and digestive systems
Apathy, Fatigue
Proper intestinal muscle tone
Needed for function of heart, muscles and learning capacity
Absorption of carbohydrates
Deficiency Symptoms
Depression, Irritability, Insomnia
Constipation, Weight loss, Indigestion
Muscle weakness, Palpitations
Impaired growth in children
Beri Beri – severe deficiency, manifests as paralysis and cardiac failure, muscle pain and lower extremity. More common when white rice is a major part of the diet. In white rice the goodness (B vitamins) has been processed out of the food.
Food Sources
Brown rice, Whole grains (G), Brewers Yeast (G)
Legumes, Seeds and Nuts, Green vegetables
Dairy, Meat – organ and lean

VITAMIN B2 – Riboflavin

Functions
Healthy eyes, skin, mouth
Metabolism of fats, carbohydrates and protein
Energy production
Red blood cell and antibody formation
Deficiency Symptoms
Cracked lips and mouth
Itchy and sore eyes, Aversion to bright lights
Scaly, greasy dermatitis, Inflamed mouth and tongue
Dizziness, Depression, Poor digestion
Food Sources
Green leafy vegetables, Parsley
Nuts – almonds
Beans, Whole grains (G), Wheatgerm (G)
Diary products, Eggs, Meat – organ meats

VITAMIN B3 - Nicotinic Acid or Niacin

Functions
Synthesised by intestinal bacteria
Metabolism of carbohydrates and amino acids, Fat synthesis
Essential for healthy gastrointestinal tract and skin, Tissue repair
Nervous system function, Dilates blood vessels
Normal adrenal function, Thyroid function
Helps make blood sugar control and sex hormones
Deficiency Symptoms
Headaches, Dark, scaly dermatitis
Fatigue, Irritability, Weakness
Depression, Insomnia, Aches and pains
Gastrointestinal problems, Diarrhoea
Severe deficiency causes Pellagra (a condition of diarrhoea, dermatitis, mental confusion, and eventually dementia),
Food Sources
Whole grains (G), Brewers yeast (G)
Legumes, Green vegetables,
Seaweed – nori, wakame
Fish, Poultry, Meat - liver, Milk, Eggs

VITAMIN B6 – Pyridoxine

Functions
Metabolism of protein, fats and carbohydrates
Aids food assimilation, Digestion
Antibody formation, weight control
Promotes red blood cell production
Growth of new cells
Deficiency Symptoms
Depression, Nervousness, Irritability, Insomnia
Acne, Dermatitis, Anaemia, Hair loss
Asthma, Allergies, Fatigue
Loss of muscle contraction
PMT symptoms
Food Sources
Whole grains (G), Buckwheat, Brown rice, Legumes
Leafy greens, Starchy vegetables and fruit, Avocados
Meat – kidney and liver, Poultry, Fish, Dairy products, Egg yolk

VITAMIN B5 - Pantothenic acid

Functions
Cellular construction, Healthy skin
Utilisation of vitamins
Creation of lipids, neurotransmitters, steroid hormones and haemoglobin
Healthy digestion
Formation of antibodies
Resistance to stress, Adrenal gland support
Deficiency Symptoms
Hypoglycaemia, Dizziness
Allergies, Digestive problems
Fatigue, Headaches, Depression
Skin problems, Frequent infections, Disrupted sleep
Slow growth, Tingling in hands and burning feet
Food Sources
Whole grains (G), Legumes, Nuts
Fish, Meat – kidney and liver

VITAMIN B12 – Cyanocobalamin

Functions
Manufacture and maintenance of red blood cells
Anti-anaemia factor, Promotes growth
Metabolism of all fats, proteins, carbohydrates, Energy release
Nervous system, Normal appetite
Deficiency Symptoms
Fatigue, Apathy, Confusion, Memory loss
Stunted growth in children
Loss of appetite, Weight loss
Severe deficiency may result in pernicious anaemia (caused by a lack of intrinsic factor, a substance needed to absorb vitamin B-12 from the gastrointestinal tract)
Loss of balance, decreased reflexes, tingling of the fingers, ringing in the ears
Food Sources
Salt water Fish, Meat – kidney, liver, Dairy products, Eggs
Yeast extract (G), Fermented soya foods – tempeh, miso
Sprouted seeds, Some seaweed - dulse, Parsley

VITAMIN B COMPLEX

The B-complex vitamins also include lecithin, choline, inositol, para-aminobenzoic acid (PABA) and folic acid.
These vitamins serve a wide range of important metabolic functions including the metabolisation of carbohydrates and protein and energy production. Deficiencies in B vitamins can often be the underlying cause of poor adrenal gland function and results in energy slumps.

VITAMIN C - or Ascorbic Acid

Functions
Helps prevent infections and degenerative diseases, An antioxidant
Synthesis of collagen in connective tissue, neurotransmitters, steroid hormones.
Enhances iron bioavailability and calcium absorption.
Integrity of capillaries
Healthy cell and tissue development, Wound healing
Healthy gums, skin, and mucous membranes.
Deficiency Symptoms
Scurvy, Bleeding gums, Gum and tooth decay, Poor wound healing
Capillary weakness, Easy to bruise, Loss of appetite
General malaise and lack of energy, Increased susceptibility to infections
Oedema (water retention), Painful joints,
Susceptibility to bronchial infection and colds
Food Sources
Most Fruit - citrus fruits, rose hips, raspberries, strawberries, blackberries
Most Vegetables – tomato, peppers, raw cabbage, greens, parsley, yams, Seaweeds (also known as sea vegetables)

VITAMIN D

Functions
Regulates calcium, phosphorus and magnesium absorption and metabolism
Healthy formation of bones and teeth
Thyroid function, Normal blood clotting
Assists healthy heart and nervous systems
Deficiency Symptoms
Leads to rickets in children or Osteomalacia (bone susceptible to fractures, weakness, and weight loss) in adults. Osteoporosis
Nervousness, Muscle weakness, spasms and pain
Stunted growth, Lack of energy
Tooth decay, Pyorrhoea (periodontal disease)
Food Sources
Egg yolk, Fish – salmon, tuna, sardines, herring, Fish liver oils
Butter, Fortified milk, Sprouted seeds
The body is able to make vitamin D from exposure of the skin to sunlight.

VITAMIN E

Functions
Improves circulation, strengthens capillaries
An antioxidant - protects cells from oxidation, and neutralizes unstable free radicals, which can cause damage and thus helps prevent degenerative disease.
Healthy hair and skin, Promotes fertility
Protects the lungs from air pollutants, Cardiovascular health
Prevents blood clots.
Deficiency Symptoms – not common
PMT, Miscarriage, Hot flushes
Sterility, Enlarged prostate
Heart disease, Strokes, Fatigue
Premature aging, Acne
Food Sources
Mainly in Seed oils – Sunflower, safflower, peanut, wheatgerm (G)
Raw sunflower seeds, Nuts - almonds, Wheat germ (G), Olives

VITAMIN K

Functions
Controls blood clotting, Assists in forming the enzyme prothrombin, which is needed to produce fibrin for blood clots
Healthy liver, Promotes growth
Bone formation and repair.
Assists conversion of glucose to glycogen in the intestines
Deficiency Symptoms
Intestinal malabsorption, Diarrhoea
Haemorrhaging due to improper blood clotting, Nosebleeds
Deficiency in newborn babies results in hemorrhagic disease
Food Sources
Vitamin K is produced by good bacteria in the intestine.
A daily supply of broadspectum probiotics or fermented foods.
Unrefined Vegetable Oils, Egg yolk, Oily fish
Green leafy vegetables - spinach and kale, broccoli, chlorophyll