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Often discussed as PROVITAMIN A or CAROTENOIDS
The most common form seen in foods and supplements is called beta-carotene, but found as various carotenoids
Functions

Very important for vision (acts as an essential part of the formation of rhodopsin, which is a protein that helps the eye absorb light)

Crucial for many organs and systems, including the eyes, the heart and lungs, the kidneys, reproductive system and the immune system

Whole food sources

Animal products such as dairy, eggs, meats (with especially high concentrations found in liver), and fish

Plant-based foods like leafy greens, tomatoes, and many yellow/orange fruits and vegetables such as squash, sweet potato, carrots, canteloupe, mangoes, and apricots

Fortified cereals

Deficiencies

May be seen in PT with cystic fibrosis

Infants and young children more susceptible

Often seen in premature infants

Commonly seen in developing countries with women who are pregnant or breastfeeding

May cause xerophthalmia, which is a condition that causes an inability to see during conditions of low light and may eventually lead to blindness if it goes untreated

Clinical applications

Protective for the eyes and may help reduce the risk of experiencing Age-Related Macular Degeneration in the aging population

Deficiencies increase the risk associated with measles, which may be dangerous to children in developing countries where this disease is still prevalent; further, consumption of Vitamin A improves a child's likelihood of recovery

Studies suggest that beta-carotene possesses a protective effect against some cancers, likely due to its role in regulating cell growth; though, information is currently mixed and this effect is unclear

Toxicity

Consuming too much is possible

Excess amounts accumulate within the liver

May lead to dizziness, headaches, nausea, pain, and could be fatal

Over-supplementation seems to be the most common cause and therefore consuming through whole food products is preferred

Other useful information...

FAT SOLUBLE

Cooking may improve availability

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Mostly known as THIAMIN or THIAMINE
Most of the thiamin found in the body is in the form of thiamin diphosphate, or thiamin pyrophosphate (TDP) ~approximately 80%

Functions

Important for energy and nutrient metabolism, making them crucial for proper growth and development

Also important in assisting to regulate the endocrine system and with the nervous system by helping produce acetylcholine

Whole food sources

Animal products such as pork, fish, and yogurt

Whole grains, beans, lentils, acorn squash, green peas, and rice

Sunflower seeds

Fortified cereals

Plant sources may be more bioavailable due to the fact that they are found in their free forms

Deficiencies

People with an increased amount of urine loss are more susceptible, including those on diuretic medications and those experiencing alcohol abuse; also, those who may have digestive issues such as celiac disease

Severe deficiencies may lead to conditions called beriberi (which leads to severe loss of muscle, greatly impairs one's motor function, and can cause peripheral neuropathy), and Wernicke-Korsakoff syndrome (causing loss of muscle coordination, confusion and may also cause peripheral neuropathy)

Minor presentations of these symptoms may occur in mild to moderate deficiencies

Clinical applications

Consuming high levels of thiamin in the diet may be preventative against some ailments associated with aging such as cataracts

Important for women who are pregnant and lactating to consume adequate levels

Toxicity

Unlikely

Other useful information...

WATER SOLUBLE

Overcooking can destroy the enzyme

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Most commonly known as RIBOFLAVIN
Functions

A precursor for important enzymes for energy production

Flavin Adenine Dinucleotide (FAD) and Flavin Mononucleotide (FMN) comprises 90% of all of the riboflavin found in the body, the remaining being mostly free

FMN also helps with the conversion of Vitamin B6 into an important coenzyme and also helps the blood maintain normal levels of homocysteine

Whole food sources

Animal products such as dairy, meats (with especially high concentrations found in liver), and fish (especially salmon)

Plant-based foods like leafy greens, mushrooms, nuts, and seeds, as well as legumes; also found in whole grains like oats and quinoa

Deficiencies

May be caused by abnormalities in one's endocrine system, possibly with PT who are experiencing a lack of thyroid hormone

Symptoms of a deficiency may include conditions and rashes of the skin  as well as degeneration of the nervous system

If the deficiency is chronic, cataracts, issues with the cornea, anemia amd cheilosis (which is an inflammation/rash around the mouth) may present

People may be more at risk during pregnancy or lactation, if they are vegan or vegetarian (especially combined with moderate to high amounts of physical activity), or if they have some other extenuating condition that causes them to have an issue with transporting it within the body

Clinical applications

Some studies suggest that increased one's consumption of riboflavin can help decrease the amounts of migraine headaches people experience on average

May be preventative of cardiovascular disease

Though findings are mixed, some suggest that riboflavin may be preventative against some forms of cancer

Toxicity

None known

Other useful information...

WATER SOLUBLE

Light sensitive!

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Also known as NIACIN
The real name varies depending on which form it is found in, but the most common variants are nicotinic acid (or pyridine-3-carboxylic acid) and nicotinamide (or pyridine-3- carboxamide); further, nicotinic acid is most commonly found in whole foods while nicotinamide is generally seen in supplement form
Functions

Within the body, niacin is readily converted into the coenzyme nicotinamide adenine dinucleotide (NAD) which is arguably the most important vitamin derived coenzyme in the body, as it plays an essential role in more than 400 enzyme-based reactions

NAD then is able to be converted into nicotinamide adenine dinucleotide phosphate (NADP), which is another very crucial coenzyme

Almost all tisues in the body can do these conversions (apart from skeletal muscle)

Both NAD and NADP are highly important for numerous metabolic and energy producing processes in the body

Whole food sources

Animal products such as meat (especially in liver and poultry), eggs, fish (especially salmon)

Plant-based foods like potatoes, broccoli, tomatoes, bananas, nuts and seeds, legumes, whole grains and corn (must be soaked in lime or other acidic water to cause natural components within the corn to be more digestible and bioavailable for humans, this process is called nixtamalization)

Deficiencies

Severe deficiency will lead to a dangerous condition called pellagra, which can be remembered with characteristic "4Ds," describing the progression of symptoms PTs experience: dermatitis, diarrhea, dementia, and ultimately death

Deficiencies in North America are uncommon but may be more likely in populations experiencing malnutrtion

Clinical applications

Used to help treat cardiovascular disease (CVD)

Helps in regulating one's cholesterol levels

Toxicity

Unlikely to cause serious issue but may cause flushing to occur (overdilation of the blood vessels in one's face, chest, and arms, resulting in heat, redness, and possibly itching to the areas)

Other useful information...

WATER SOLUBLE

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Commonly referred to as PANTOTHENIC ACID
Functions

Very important in the synthesis of coenzyme A (CoA), which is plays an essential role in fatty acid synthesis and the transfers of certain acyl and acetyl groups in the body; also important in the synthesis of acyl carrier protein, which assists in fatty acid synthesis

Essential in the metabolism of nutrients like fatty acids and cholesterol, in the production of acetylcholine and for energy production

Whole food sources

Abundant in many whole foods (animal or plant-based)

Highest sources include meats (especially liver), dairy, whole grains, mushrooms, nuts and seeds, and potatoes

Deficiencies

Most common in people who are suffering from chronic malnutrition or who have a specific mutation affecting their metabolism of this vitamin

Symptoms of a severe deficiency may include peripheral neuropathy, insomnia, fatigue, dizziness, issues with growing hair and nails such as alopecia, dermatitis (particularly in the face), and general irritability and depression

Clinical applications

Due to its role in fatty acid metabolism, it has been shown to help PTs with hyperlipidemia reduce their overall levels of lipid

Can help regulate cholesterol levels

May assist with diabetes as well as healing subcutaneous wounds

Toxicity

None known

Other useful information...

WATER SOLUBLE

Thought to be found nearly everywhere, in all foods

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Also known as PYRIDOXINE
Most common active form is called pyridoxal-5-phosphate
Functions

Synthesis of important coenzymes, pyridoxal-5-phosphate (PLP) and pyridoxamine-5-phosphate (PMP), that assist with over 100 different enzyme-based reactions in the body

Very helpful in reactions involving protein synthesis

Plays important role in glycogenolysis as well as gluconeogenesis

Can also assist with the immune system

Whole food sources

Animal sources such as meat (especially liver), fish and poultry

Plant sources include chickpeas, potatoes, bananas, squash, some leafy greens, whole grains, nuts and seeds

Fortified cereals

Fruits and vegetable sources are more bioavailable than whole grains due to the fact that whole grains possess glycosylated forms of the vitamin

Deficiencies

PT often present with deficiencies in other important B vitamins, like B12

Often associated with microcytic anemia, celiac disease, and chronic kidney conditions or other issue causing severely impaired renal function

PT with autoimmune issues and who experience alcohol abuse may be more susceptible

May present with depression, irritability, confusion, dermatitis, cheilosis (inflammation/rash around of the mouth)

Clinical applications

May be preventative against certain types of cancer

Some studies suggest that Pyridoxine may help lower homocysteine levels, which would make it effective and preveting cardiovascular disease (CVD)

May help improve and have some preventative effects on both cognitive function as well as premenstrual (PMS) symptoms

While results are mixed, it may be effective in preventing the occurrence of morning sickness during pregnancy

Toxicity

Unlikely, though some studies show that over-supplementation may lead to photosensitivity, skin conditions, nausea, heartburn

Other useful information...

WATER SOLUBLE

Absorbs through the jejunum

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Commonly referred to as BIOTIN
Functions

Crucial in histone modification and hematopoiesis

Acts as a cofactor for propionyl-CoA carboxylase, pyruvate carboxylase and three other carboxylases which help our body in fatty acid metabolism, amino acid metabolism, and glucose metabolism

Helps regulate the transcription of certain genes within the body by making them available for said transcription

Also helps with important cell signaling

Whole food sources

Animal products such as meat (especially liver), fish, dairy and eggs yolks (as the whites actually prevent absorption)

Plant sources include nuts and seeds and sweet potatoes

Deficiencies

Rare

Symptoms include hair loss, skin conditions such as dermatitis, acidosis,  depression, and extra fat accumulation in the face

May cause a developmental delay if present in infants

More common of an occurrance in pregnant and lactating women

One-third of pregnant women will develop some level of deficiency even when consuming an adequate amount in their diet

People experiencing chronic alcohol may be at high risk due to the inhibition of absorption that alcohol causes

Clinical applications

Very beneficial to the growth of hair, skin and nails

Commonly used in supplementation to assist in the growth of these or when there is difficulty in this

May help with chronic skin conditions such as dermatitis

Toxicity

Not common, if even possible

Other useful information...

WATER SOLUBLE

Overcooking may destroy biotin or limit absorption

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Also known as COBALAMIN
Contains the mineral cobalt
Functions

Necessary for DNA synthesis and production of red blood cells, general metabolism, as well as for proper neurological function

Acts as a cofactor for methionine synthase (which acts as the catalyst to the conversion of homocysteine into methionine, an essential element for various bodily functions) as well as for L-methylmalonyl-CoA mutase (which helps with the conversion of L-methylmalonyl to succinyl-CoA, necessary for the synthesis of hemoglobin)

Whole food sources

Animal products such as fish, clams, meats (especially liver), eggs, and dairy products

Nutritional yeast and seaweed

Deficiencies

Common in the older population, vegetarians/vegans, and in PTs with gastrointestinal disorders or injury and pernicious anemia

Symptoms include poor memory, confusion, depression, general weakness, loss of appetite and weight, constipation, peripheral neuropathy, and megaloblastic anemia; may cause developmental delay or failure to thrive in young children

Long term deficiency can lead to an accumulation of homocysteine in the blood, which could lead to cognitive decline and possibly even dementia

May take many years for deficiency to present

Clinical applications

Adequate consumption of B12 can assist in the prevention against cognitive decline and dementia in the aging population

Often used for atheletic performance due to its role in energy metabolism

May help reduce risk of cardiovascular disease

Important to consume adequate amounts during pregnancy

Toxicity

None known

Other useful information...

WATER SOLUBLE

Only about half of Cobalumin consumed is actually absorbed

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Commonly referred to as L-ASCORBIC ACID
An essential vitamin
Functions

Important in protein metabolism

Necessary for synthesis of collagen (very important part of the connective tissue), L-carnitine, and some neurotransmitters

Acts as an antioxidant

Whole food sources

Abundant in plant foods such as red and green peppers (raw), oranges, grapefruits, kiwi, strawberries, broccoli, cauliflower, Brussel sprouts, tomato, cantaloupe, cabbage, potatoes and spinach

Deficiencies

Scurvy, which used to be much more of an issue than it is today, though is still present in developing countries

Most common symptoms include fatigue, general weakness, bleeding gums, hyperkeratosis, issues with skin or other connective tissues, and bone disease when present in children

More common in smokers than nonsmokers

Clinical applications

Most often used in prevention and treatment of the common cold and general immune system upkeep

Very helpful in wound healing due to it's role in the biosynthesis of collagen

Also helpful in preventing eye conditions common in the aging population, including Age-Related Macular Degeneration and cataracts

Suggested to be helpful in the prevention of cancer due to its antioxidant effects and role in preventing the production of carcinogens

Also used in the treatment of cancers

Used as a preventative measure against cardiovascular disease (CVD)

Toxicity

May cause nausea and diarrhea, and other gastrointestinal issues

Some allergic reaction may occur, but rare

Other useful information...

WATER SOLUBLE

Enhances absorption of iron!

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Can be found in organic forms (selenomethionine and selenocysteine) as well as inorganic (selenate and selenite)
Functions

Essential for reproduction and DNA synthesis/repair

Helps with the metabolism of thyroid hormone and in protection from oxidative damage (antioxidant action)

Whole food sources

Animal products such as seafood and meats (especially liver), and eggs

Plant-based foods like brazil nuts (1-2), whole grains, broccoli, garlic, and legumes

Enriched foods

Deficiencies

Only likely to present as secondary to some other stressor the body is experiencing

Associated with infertility in men

More needed during pregnancy and even more needed during lactation

Clinical applications

Protective against cardiovascular disease due to antioxidant action

Helps reduce inflammation

Can assist with proper function of the thyroid gland and therefore may be recommended to those with conditions affecting the thyroid

Potentially helpful in preventing cancer due to its antioxidant effects and assistance with DNA repair and regulation of apoptosis

Found to be helpful and reducing the effects of cognitive decline

Helps with general memory and may also help prevent dementia

Toxicity

Possible with over-supplementation or consumption of too many brazil nuts

Symptoms include fatigue, nausea and diarrhea, lightheadedness, tremors, issues with hair, skin and nail growth, facial flushing, and in extreme cases, cardiac and kidney failure

Other useful information...

Nutritionally essential in humans

Absorption is enhanced by other vitamins (including A, C, and E)

Doesn't require digestion

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Water-soluble vitamins

B complex vitamins and vitamin C

Fat-soluble vitamins

Vitamins A, D, E, and K

Folate and folic acid are not the same thing

Folate is found in food while folic acid is found in supplements and foods that have been enhanced or fortified