| Vitamin | Source | Needed For | Deficiency |
Vitamin A
Men: 3000 IU
Women: 2700 IU
| Liver, fortified Milk, (Retinol form – see below for Carotene sources | Essential for eyes, skin & proper function of the immune system. Helps maintain hair, bones & teeth. | Deficiency: Night blindness, reduced hair growth in children, loss of appetite, dry, rough skin, lowered resistance to infection, dry eyes.
|
Beta Carotene (Pro-Vitamin A)
(See Vitamin A) | Carrots, Squash, Broccoli, Green Leafy Vegetables | Antioxidant, converted to Vitamin A in body. | |
Vitamin D
Men:400 - 1000 IU
Women:400 - 1000 IU
Children 400 IU
| Egg yolk, milk, salmon and exposure to sun enables body to make its own Vitamin D. | Helps build & maintain teeth & bones. Enhances calcium absorption. | Deficiency: Rickets in children, bone softening in adults, osteoporosis.
|
Vitamin E
Men: 9 – 10mg
Women: 6 – 7 mg
| Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil, Vegetable Oils (Corn, Cottonseed or Soybean), nuts, Wheat Germ. | Antioxidant. Helps form red blood cells, muscles & other tissues. Preserves fatty acids. | Deficiency: Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormality.
|
Vitamin K
None established.
Estimated at 0.3 mcg/kg | Green vegetables, Liver, also made by intestinal bacteria. | Needed for normal blood clotting. | Deficiency: Defective blood coagulation.
|
Vitamin D
Men: 100 IU
Women: 100 IU
| Egg yolk, milk, exposure to sun enables body to make its own Vitamin D. | Helps build & maintain teeth & bones. Enhances calcium absorption. | Deficiency: Rickets in children, bone softening in adults, osteoporosis.
|
The Road to Wellness 
