Chemical name (s): all-trans-Retinol, Retinals, and alternative provitamin A-functioning Carotenoids including all-trans-beta-carotene
Main Functions: It has multiple functions: it is important for growth and development, for the maintenance of the immune system, and for good vision.

Allowed health claims (EFSA): Vitamin A
– contributes to normal iron metabolism
– contributes to the maintenance of normal mucous membranes
– contributes to the maintenance of normal skin
– contributes to the maintenance of normal vision
– contributes to the normal function of the immune system
– has a role in the process of cell specialization

Use in cosmetics: Retinyl palmitate has been used in skin creams, where it is broken down to retinol and ostensibly metabolized to retinoic acid, which has potent biological activity. Vitamin A, and more specifically, retinoic acid, appears to maintain normal skin health by switching on genes and differentiating keratinocytes (immature skin cells) into mature epidermal cells.

Deficiency diseases:  night blindness, hyperkeratosis, and keratomalacia.
Overdose symptoms: Hypervitaminosis A

Chemical name (s): Ergocalciferol (Vitamin D2) and Cholecalciferol (Vitamin D3)
Main Functions: It is responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects.

Allowed health claims (EFSA): Vitamin D
– contributes to normal absorption/utilisation of calcium and phosphorus
– contributes to normal blood calcium levels
– contributes to the maintenance of normal bones
– contributes to the maintenance of normal muscle function
– contributes to the maintenance of normal teeth
– contributes to the normal function of the immune system
– has a role in the process of cell division
– helps to reduce the risk of falling associated with postural instability and muscle weakness. Falling is a risk factor for bone fractures among men and women 60 years of age and older.
– is needed for normal growth and development of bone in children.
– contributes to the normal function of the immune system in children.

Deficiency diseases:  Rickets and osteomalacia
Overdose symptoms: Hypervitaminosis D
Food sources: Lichen, eggs, liver, certain fish species such as sardines, certain mushroom species such as shiitake. It is also formed in skin exposed to sunlight (ultraviolet rays).

Chemical name (s): Tocopherols, Tocotrienols
Main Functions:  It is a fat-soluble antioxidant protecting cell membranes from reactive oxygen species. It also affects gene expression and is an enzyme activity regulator, such as for protein kinase C (PKC) – which plays a role in smooth muscle growth.

Allowed health claims (EFSA): Vitamin E
– contributes to the protection of cells from oxidative stress

Use in cosmetics: Vitamin E is a naturally occurring component of healthy skin. It offers significant antioxidant properties to help defend from oxidative stress. It is also added to cosmetic products to prolong its shelf life by preventing oxidation of the lipids in the final product (e.g. oils in cosmetic cream).

Deficiency diseases:  Deficiency is very rare; mild hemolytic anemia in newborn infants.
Overdose symptoms: Possible increased incidence of congestive heart failure.

Chemical name: Thiamin
Main Functions:  It is required for metabolism including that of glucose, amino acids, and lipids. It has also important role in the function of nervous system and heart.

Allowed health claims (EFSA): Thiamin
– contributes to normal energy-yielding metabolism
– contributes to normal functioning of the nervous system
– contributes to normal psychological function
– contributes to the normal function of the heart

Deficiency diseases: Beriberi, Wernicke-Korsakoff syndrome.
Overdose symptoms: Drowsiness and muscle relaxation.
Food sources: Pork, whole meal grains, brown rice, vegetables, potatoes, liver, and eggs.
Recommended daily allowance (adults): 1,1 mg

Chemical name: Riboflavin
Main Functions: is required by the body for cellular respiration and healthy mucous membranes.

Allowed health claims (EFSA): Riboflavin
– contributes to normal energy-yielding metabolism
– contributes to normal functioning of the nervous system
– contributes to the maintenance of normal mucous membranes
– contributes to the maintenance of normal red blood cells
– contributes to the maintenance of normal skin
– contributes to the maintenance of normal vision
– contributes to the normal metabolism of iron
– contributes to the protection of cells from oxidative stress
– contributes to the reduction of tiredness and fatigue

Deficiency diseases: Ariboflavinosis, glossitis, and angular stomatitis.
Food sources: Dairy products, bananas, green beans, mushrooms, almonds, and asparagus.
Recommended daily allowance (adults): 1,4 mg

Chemical name (s): Niacin (nicotic acid), Niacinamide, Nicotinamide riboside
Main Functions: It is important in the body for normal energy metabolism and for the synthesis and removal of many substances.

Allowed health claims (EFSA): Niacin
– contributes to normal psychological function
– contributes to normal energy-yielding metabolism
– contributes to normal functioning of the nervous system
– contributes to the maintenance of normal mucous membranes
– contributes to the maintenance of normal skin
– contributes to the reduction of tiredness and fatigue

Deficiency diseases: Pellagra
Overdose symptoms: Liver damage (doses > 2g/day)
Food sources: Meat, fish, eggs, many vegetables, mushrooms, tree nuts
Recommended daily allowance (adults): 16 µg

Chemical name: Pantothenic acid
Main Functions: It is responsible for the good functioning of brain, the growth and regeneration of tissues – the formation of membranes, hormones, and functional body proteins. It is part of Coenzyme A (CoA), which is essntial for the metabolism of carbohydrates, fatty acids, ethanol and amino acids.

Allowed health claims (EFSA): Pantothenic acid
– contributes to normal energy-yielding metabolism
– contributes to normal mental performance
– contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters
– contributes to the reduction of tiredness and fatigue

Deficiency diseases:  Paresthesia
Overdose symptoms: Diarrhea; possibly nausea and heartburn.
Food sources: Meat, whole-grain cereals, broccoli, and avocados.
Recommended daily allowance (adults): 6 mg

Chemical name (s): Ascorbic acid, Ascorbates (salts of ascorbic acid)
Main Functions: It is important in in the repair of tissue and the enzymatic production of certain neurotransmitters. It is required for the functioning of several enzymes and is important for immune system function. Vitamin C is also the most important antioxidant in extracellular fluid. It protects the body from reactive free radicals.

Allowed health claims (EFSA): Vitamin C
– contributes to maintain the normal function of the immune system during and after intense physical exercise
– contributes to normal collagen formation for the normal function of blood vessels
– contributes to normal collagen formation for the normal function of bones
– contributes to normal collagen formation for the normal function of cartilage
– contributes to normal collagen formation for the normal function of gums
– contributes to normal collagen formation for the normal function of skin
– contributes to normal collagen formation for the normal function of teeth
– contributes to normal energy-yielding metabolism
– contributes to normal functioning of the nervous system
– contributes to normal psychological function
– contributes to the normal function of the immune system
– contributes to the protection of cells from oxidative stress
– contributes to the reduction of tiredness and fatigue
– contributes to the regeneration of the reduced form of vitamin E
– increases iron absorption

Did you know? Vitamin C can be obtained with food in two forms, as ascorbic acid and in oxidized form as dehydroascorbic acid. Both forms are biologically active and are converted into each other by enzymatically catalyzed oxidation and reduction reactions in the body.

There are a number of organic compounds that, although related to the vitamins in activity, cannot be defined as true vitamins; normally they can be synthesized by humans in adequate amounts and therefore are not required in the diet.

Inositol, or more precisely myo-inositol plays an important role making other neurotransmitters and some steroid hormones bind to their receptors. In addition, inositol serves as an important component of the structural lipids phosphatidylinositol (PI) and its various phosphates, the phosphatidylinositol phosphate (PIP) lipids. Inositol has been used as an adulterant or cutting agent for many illegal drugs, such as cocaine, methamphetamine, and sometimes heroin, probably because of its solubility, powdery texture, or reduced sweetness (50%) compared to more common sugars. Inositol is also used as a stand-in film prop for cocaine in filmmaking. Main food sources are sweet melons and oranges.

It fat-soluble substance, which resembles vitamins, is present in all respiring eukaryotic cells, primarily in the mitochondria. It is a component of the electron transport chain and participates in aerobic cellular respiration, which generates energy in the form of ATP. Ninety-five percent of the human body’s energy is generated this way. CoQ10 is not approved for the treatment of any medical condition however; it is sold as a dietary supplement for boosting of energy.