Let’s explore “food storage”

…eficiency can cause night blindness and eye-surface damage. Food sources Eggs; dairy; liver; orange and dark-green vegetables containing provitamin A carotenoids. Supplement forms Retinyl palmitate, retinyl acetate and beta-carotene. Before…

…nd memory changes. Nerve symptoms can occur without anemia. Food sources Fish; meat; eggs; dairy; foods fortified with B12. Unfortified plant foods are not reliable sources. Supplement forms Cyanocobalamin, methylcobalamin, hydroxocobalamin…

… at the corners of the mouth, sore throat and skin changes. Food sources Milk; yogurt; eggs; meats; almonds; fortified cereals. Supplement forms Riboflavin and riboflavin-5-phosphate. Before taking a supplement Bright-yellow urine can follo…

…hich can involve skin, digestive and neurological symptoms. Food sources Poultry; fish; meat; peanuts; enriched grains. Supplement forms Nicotinic acid and nicotinamide (niacinamide). Before taking a supplement High-dose niacin can harm the…

…anemia, dermatitis, mouth changes or neurological symptoms. Food sources Chickpeas; fish; poultry; potatoes; bananas; fortified cereals. Supplement forms Pyridoxine hydrochloride and pyridoxal-5-phosphate (P5P). Before taking a supplement E…

…Folate, B9, folic acid, methylfolate, 5-MTHF, folinic acid, foods high in folate What it does Supports DNA synthesis and one-carbon metabolism, including the pathway that processes homocysteine. Possible deficiency symptoms Deficiency may c…

…eeding gums, easy bruising, poor wound healing and fatigue. Food sources Citrus; bell peppers; kiwi; strawberries; broccoli. Supplement forms Ascorbic acid and mineral ascorbates. Before taking a supplement Large doses can cause diarrhea an…

…n or muscle weakness. Many people have no obvious symptoms. Food sources Fatty fish; egg yolks; fortified milk or plant drinks; some UV-exposed mushrooms. Sun exposure is not a food source. Supplement forms D2 (ergocalciferol) and D3 (chole…

… can cause abnormal bleeding; it needs clinical evaluation. Food sources Leafy greens; broccoli; Brussels sprouts. Supplement forms Phylloquinone, also called phytonadione. Before taking a supplement If taking warfarin, discuss vitamin K in…

…d. Symptoms are not evidence that you need this supplement. Food sources Not an everyday food source. Do not prepare or ingest bark at home. Supplement forms Preparations vary. Check the ingredient identity and amount on the product label. …

A carotenoid found in foods and in the retina. Also called: Zeaxanthin What it does A carotenoid found in foods and in the retina. What symptoms can—and cannot—tell you There is no established dietary deficiency syndrome for this specific b…

…l, appetite and skin. These findings have other causes too. Food sources Oysters; meat; poultry; beans; pumpkin seeds; fortified cereals. Supplement forms Zinc gluconate, citrate and sulfate are examples. Before taking a supplement Long-ter…