Common

Antioxidant, stabalizes cell membranes, immune function, protects against CVD, cataracts macular degeneration

Wheat germ, liver, eggs, nuts, seeds, cold-pressed vegetable oils, dark leafy greens, sweet potatoes, avacado

Dry skin, anemia, bruising, PMS, hot flashes, eczema, psoriasis, cataracts, poor wound healing, muscle weakness

Extremely common

Bones and teeth, helps heart, nerves, muscles, and other body systems work properly, needs other nutrients to function properly.

Dairy, wheat/soy, flour, molasses, brewers yeast, broccoli, cabbage, dark leafy greens, hazelnuts, salmon

Osteoporosis, osteomalacia, osteoarthritis, muscle cramps, irritability, acute anxiety, colon cancer risk.

Common

Assists in proper insulin function, increased fertility, carbohydrate and fat metabolism, essential for fetal growth/development

Supplementation, brewers yeast, whole grains, seafood, green beans, broccoli, prunes, potatoes, meat

Metabolic syndrome, insulin resistance, decreased fertility.

Extremely Common

300 reactions, muscle/nerve function, hearth rhythm, strong bones, immune system, regulates calcium, copper, zinc, potassium, vitamin D

Green vegetables, beans, peas, nuts, seeds, and while unprocessed grains.

Loss of appatite, nausea, vomiting, fatigue, weakness, numbness, tingling, cramps, seizures, personality changes, abnormal heart rhythms, heart spasms.

Common

Antioxidant, works with vitamin E, immune function, prostaglandin production.

Brewers yeast, wheat germ, butter, cold water fish, shellfish, garlic, whole grains, sunflower seeds, nuts.

Destructive changes to heart/pancreas, sore muscles, increased fragility of red blod cells, weak immune system.

Very Common

Supports 100 enzymes, immune system, sense of taste and smell, DNA synthesis, normal development during pregnancy, childhood and adolescence.

Oysters, red meat poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy.

Growth retardation, hair loss, diarrhea, delayed sexual maturation, impotence, eye and skin lesions, loss of appetite/taste, weight loss, delayed wound healing

Common

Powerful antioxidant, stops oxidation of LDL cholesterol, energy production, important to heart, liver and kidneys.

Oily fish, organ meats, and whole grains.

Congestive heart failure, high blood pressure, angina, mitral valve prolapse, fatigue, gingivitis, weak immune system, cardiac arrhythmias.

Common

Glutathione production, lowers homocysteine, lipoprotien (a), inflammation, decrease muscle fatigue, liver detoxification, immune function.

Meats, ricotta, cottage cheese, yogurt, wheat germ, granola, ans oat flakes.

Free radical overload, elevated homocysteine cataracts, macular degeneration, poor immune function, poor toxin elimination

Common

Energy, blood flow to nerves, glutathione levels in brain, insulin sensitivity, effectiveness of vitamins C, E and other antioxidant.

Supplementation, spinach, broccoli, beef, brewer's yeast.

Diabetic neuropathy, reduced muscle mass, risk of atherosclerosis, alzheimer's, failure to thrive, brain atrophy, increased lactic acid.

Very Common

Converts carbs, breaks down fats & protein, healthy digestion, nervous system, skin, hair, eyes, mouth, liver, and immune system.

Pork, wholegrain/enriched cereals, brown rice, wheat germ, bran, brewer's yeast, molasses.

Decreased heart function, age-related cognitive decline, Alzheimers, fatigue

Low

 Metabolism, converts carbs, breaks down fat & protein, healthy digestion, nervous system, skin, hair, eyes, mouth, liver, antioxidants.

Brewer's yeast, almonds, whole grains, wheat germ, soy, dairy, mushrooms, eggs, vegetables.

Anemia, decreased free radical protection, cataracts, poor thyroid function, B6 deficiency, fatigue, elevated homocystein.

Very Common

Energy, digestion, nervous system, skin, hair, eyes, mouth, liver, eliminates toxins, sex/stress hormone production, circulation.

Beets, brewer's yeast, meat, poultry, organ meats, fish, seeds and nuts.

Cracking, scaling skin, digestive problems, confusion, anxiety, fatigue.

Very Common

Used in 100 enzymes for protein metabolism, RBC production, reduce homocysteine, healthy nerve & muscle cells, B12 absorption, immune function.

Poultry, tuna, salmon, shrimp, soybeans, avocado, bananas, carrots, brown rice, bran, wheat germ, whole grain flour.

Depression, sleep and skin problems, elevated homocysteine, increase heart disease risk.

Very Common

Healthy nerve cells, DNA/RNA, red blood cell production, iron function

Fish, meat, poultry, eggs, milk, and milk products.

Anemia, fatigue, weakness, loss of appetite, numbness and tingling in the hands and feet, depression, confusion, dementia, poor memory, mouth or tongue soreness.

Rare

Carbohydrate, fat and amino acid metabolism.

Salmon, meats, vegetables. legumes, nuts, egg yolks, milk, seeds.

Depression, skin problems, nervous system abnormalities, hair loss.

Very Common

Brain function, DNA/RNA during infancy, adolescense and pregnancy, with B12 to regulate RBC production, iron function.

Supplementation, fortified grains, tomato juice, green leafy vegetables, black-eyed peas, lentils, beans

Anemia, impaired immune function, fatigue, insomnia, premature hair loss, homocysteine, heart disease risk.

Common

RBC production, sex and stress-related hormones, immune function, healthy digestion, helps use other vitamins.

Meat, vegetables, whole grains, milk, legumes, lentils, seeds, egg yolks, sweet potatoes, salmon.

Reduced stress tolerance, poor wound healing, skin problems, fatigue.

Common

Eyes, immune function, skin, essential for cell growth and development.

Milk, eggs, liver, fortified cereals, orange or green vegetables and fruits.

Night blindness, poor immune function, zinc deficiency.

Common

Calcium and phosphorus levels, calcium absorption, bone mineralization.

Sunlight, milk, egg yolk, liver and fish.

Osteoporosis, decreased calcium absorption, thyroid problems.