Multivitamins and Minerals

A vitamin is an organic molecule that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism. Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet. 
Most vitamins are not single molecules, but groups of related molecules called vitamers. There are fourteen vitamins, by including choline, but major health organizations list thirteen: vitamin A (as all-trans-retinol, all-trans-retinyl-esters, as well as all-trans-beta-carotene and other provitamin A carotenoids), vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid or folate), vitamin B12 (cobalamins), vitamin C (ascorbic acid), vitamin D (calciferols), vitamin E (tocopherols and tocotrienols), and vitamin K (phylloquinone and menaquinones).
Vitamins have diverse biochemical functions. Vitamin A acts as a regulator of cell and tissue growth and differentiation. Vitamin D provides a hormone-like function, regulating mineral metabolism for bones and other organs. The B complex vitamins function as enzyme cofactors (coenzymes) or the precursors for them. Vitamins C and E function as antioxidants. 
Both deficient and excess intake of a vitamin can potentially cause clinically significant illness, although excess intake of water-soluble vitamins is less likely to do so.

Vitamin A (Fat Soluble) 
RDI : 900 µg/700 µg
Source : from animal origin as Vitamin A / all-trans-Retinol: Fish in general, liver and dairy products; from plant origin as provitamin A / all-trans-beta-carotene: orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach.
Deficiency causes : Night blindness, hyperkeratosis and keratomalacia.

Vitamin B1 (Water Soluble)
RDI : 1.2 mg/1.1 mg
Source : Pork, wholemeal grains, brown rice, vegetables, potatoes, liver, eggs
Deficiency causes : Beriberi, Wernicke-Korsakoff syndrome

Vitamin B2 (Water Soluble)
RDI : 1.3 mg/1.1 mg
Source : Dairy products, bananas, green beans, asparagus
Deficiency causes : Ariboflavinosis, glossitis, angular stomatitis

Vitamin B3 (Water Soluble)
RDI : 16 mg/14 mg
Source : Meat, fish, eggs, many vegetables, mushrooms, tree nuts
Deficiency causes : Pellagra

Vitamin B5 (Water Soluble)
RDI : 5 mg/5 mg
Source : Meat, broccoli, avocados
Deficiency causes : Paresthesia

Vitamin B6 (Water Soluble)
RDI : 1.3–1.7 mg/1.2–1.5 mg
Source : Meat, vegetables, tree nuts, bananas
Deficiency causes : Anemia, Peripheral neuropathy

Vitamin B7 (Water Soluble)
RDI : AI: 30 µg/30 µg
Source : Raw egg yolk, liver, peanuts, leafy green vegetables
Deficiency causes : Dermatitis, enteritis

Vitamin B9 (Water Soluble)
RDI : 400 µg/400 µg
Source : Leafy vegetables, pasta, bread, cereal, liver
Deficiency causes : Megaloblastic anemia and deficiency during pregnancy is associated with birth defects, such as neural tube defects

Vitamin B12 (Water Soluble)
RDI : 2.4 µg/2.4 µg
Source : Meat, poultry, fish, eggs, milk
Deficiency causes : Vitamin B12 deficiency anemia

Vitamin C (Water Soluble)
RDI : 90 mg/75 mg
Source : Many fruits and vegetables, liver
Deficiency causes : Scurvy

Vitamin D (Fat Soluble)
RDI : 15 µg/15 µg
Source : Eggs, liver, certain fish species such as sardines, certain mushroom species such as shiitake
Deficiency causes : Rickets and osteomalacia.

Vitamin E (Fat Soluble)
RDI : 15 mg/15 mg
Source : Many fruits and vegetables, nuts and seeds, and seed oils
Deficiency causes : Deficiency is very rare; mild hemolytic anemia in newborn infants.

Vitamin K (Fat Soluble)
RDI : AI: 110 µg/120 µg
Source : Leafy green vegetables such as spinach; egg yolks; liver
Deficiency causes : Bleeding diathesis.

Minerals