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Number 10

·       The common name and technical name

Riboflavin – Vitamin B2

·       At least 2 functions in the body

Nucleic acid synthesis

Methylation reactions

·       3-5 good whole food sources

Nuts and seeds

Dairy, eggs

·       Common causes/symptoms of deficiency

Ethanol inhibits absorption

·       2-3 Clinical/therapeutic applications

Treat against migraines

Hypertension in MTHFR C677T

·       Whether toxicity is known; if so, symptoms of toxicity

·       Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations

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Number 9

·       The common name and technical name

Vitamin B1 – Thiamine

·       At least 2 functions in the body

Sodium regulation/ transport

Myelin synthesis

·       3-5 good whole food sources

Whole grains, legumes, nuts and seeds

·       Common causes/symptoms of deficiency

Alcohol can interfere with thiamine transporter

·       2-3 Clinical/therapeutic applications

Alzheimer’s disease

Congestive heart failure

·       Whether toxicity is known; if so, symptoms of toxicity

·       Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations

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Number 8

·       The common name and technical name

Zinc -

·       At least 2 functions in the body

Boost immune system and metabolism

·       3-5 good whole food sources

Oyster, chicken, lentil

·       Common causes/symptoms of deficiency

Rare can occur due to gene defects

·       2-3 Clinical/therapeutic applications

Decrease inflammation, treat acne

·       Whether toxicity is known; if so, symptoms of toxicity

Nausea and vomiting

Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations

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Number 7

·       The common name and technical name

Vitamin B6 - pyridoxine

·       At least 2 functions in the body

Nervous system

Co-enzyme

Transamination

·       3-5 good whole food sources

Nuts/seeds, legumes, fruits

·       Common causes/symptoms of deficiency

·       2-3 Clinical/therapeutic applications

·       Whether toxicity is known; if so, symptoms of toxicity

·       Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations

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Number 6

·       The common name and technical name

Folate – Vitamin B9

·       At least 2 functions in the body

Neural function

Methylation of DNA

·       3-5 good whole food sources

Leafy greens, legumes, whole grains

·       Common causes/symptoms of deficiency

Ethanol

Methotrexate

·       2-3 Clinical/therapeutic applications

·       Whether toxicity is known; if so, symptoms of toxicity

·       Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations

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Number 5

·       The common name and technical name

Flavenoids – anthocyanidins

·       At least 2 functions in the body

Modulate cell-signaling cascades

Anti-inflammatory

·       3-5 good whole food sources

Fruit, vegetables, chocolate, wine

·       Common causes/symptoms of deficiency

·       2-3 Clinical/therapeutic applications

Improve glycemic control

Potential cancer preventing effects

·       Whether toxicity is known; if so, symptoms of toxicity

Inhibit drug function in intestinal cytochrome P450

·       Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations

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Number 4

·       The common name and technical name

Selenium

·       At least 2 functions in the body

Maintain redox reactions within the cells

Maintain cytochrome P450 system

·       3-5 good whole food sources

Brazil nuts, meats, wheat, broccoli

·       Common causes/symptoms of deficiency

Heavy metal prevents absorption

·       2-3 Clinical/therapeutic applications

Could help diabetes II

Counter the development of cancer

·       Whether toxicity is known; if so, symptoms of toxicity

Nausea, vomiting, fatigue

·       Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations

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Number 3

·       The common name and technical name

Vitamin E – RRR alpha-tocopherol

·       At least 2 functions in the body

Lipid peroxidation of membranes

Protects membranes from destruction

·       3-5 good whole food sources

Sunflower, canola, olive

·       Common causes/symptoms of deficiency

Fat malabsorption states

·       2-3 Clinical/therapeutic applications

Inhibits oxidization of LDL

Lower risk of myocardial infraction

·       Whether toxicity is known; if so, symptoms of toxicity

GI distress

·       Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations

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Number 2

·       The common name and technical name

Vitamin C- Ascorbic Acid

·       At least 2 functions in the body

Antioxidant reduces free radical damage

Collagen synthesis

·       3-5 good whole food sources

Oranges strawberries kiwis

·       Common causes/symptoms of deficiency

Scurvy, fatigue, joint pain, pour wound healing

·       2-3 Clinical/therapeutic applications

Inhibit LDL oxidation

Decrease monocyte adhesion to endothelial cells

·       Whether toxicity is known; if so, symptoms of toxicity

Osmotic diarrhea

·       Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations

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Number 1

·       The common name and technical name

Carotenoids – alpha-carotene

·       At least 2 functions in the body

Reduce free radicals by donating electron

Release energy as heat

·       3-5 good whole food sources

Carrots, pumpkins, spinach

·       Common causes/symptoms of deficiency

Leads to vitamin A deficiency

·       2-3 Clinical/therapeutic applications

Protective against eye damage

Prevent development of atherosclerosis

·       Whether toxicity is known; if so, symptoms of toxicity

Yellow discoloration of the skin

·       Any other useful information, such as increased needs, modified needs, environmental factors or DEI considerations