The little vitamin ABC

All vitamins at a glance

Vitamins are essential for our bodies and therefore for our wellbeing. After all, these vital little helpers are involved in many different processes in our bodies. From building and protecting cells to regulating our metabolism. In total, there are 13 vitamins that are essential for human life.

We will look at each of them in turn to see which foods contain the most, what functions they perform in the body, how deficiencies and overdoses occur, and how you can best meet your daily requirements.

  • What foods are particularly rich in vitamin B1?
    Meat (especially pork), fish (especially plaice or tuna), vegetables such as potatoes, asparagus or spinach, walnuts, pulses such as beans, peas and lentils; there is also a lot of vitamin B1 in the outer layers of cereals.
    You can also find important vitamin B1 in our PlastiCLEAN and ChitosaCLEAN colon products.
  • What does the body need vitamin B1 for?
    For the nervous system, the mental attitude (morale vitamin), sufficient performance, for healthy intestinal function, for metabolising carbohydrates and for thyroid function; vitamin B1 also plays a special role during pregnancy or for high-dose mosquito protection.
  • When is an increased requirement needed?
    Children and adolescents as well as women taking the contraceptive pill. Pregnant and breastfeeding women also have an increased requirement, as do people who have a very unbalanced diet and eat too many carbohydrates. A higher intake is also recommended if you are taking medication such as antibiotics or if you consume more alcohol.
  • How can you recognise a vitamin B1 deficiency?
    Digestive disorders, tingling in the arms and legs, cramps, tiredness, severe muscle and nerve disorders as well as cardiac insufficiency and dropsy.
  • What are the properties of vitamin B1?
    Water-soluble; however, thiamine can be destroyed by excessive heat and storage – but this is not the case with freezing.
  • Can you overdose on vitamin B1?
    It is almost impossible to overdose on vitamin B1 in food. In addition, vitamin B1 ingested with food cannot be stored in the body for long. It is therefore important to get enough vitamin B1 every day. In the EU and Switzerland, there is no upper limit for food supplements.
  • How much vitamin B1 should I take in a day?
    You can easily cover your daily requirement with ChitosaCLEAN colon or PlastiCLEAN.Important synergists:
    The effect of vitamin B1 is particularly effective in combination with other B vitamins such as B2, B6 and B12, as well as folic acid and vitamin C.

  • What foods are particularly rich in vitamin B2?
    Meat (especially liver) and fish (especially sea fish), milk and dairy products (eggs, cheese, whey), yeast and certain vegetables such as lettuce, cabbage and broccoli. Wholemeal cereals are also a good source of vitamin B2.
    You can also find important vitamin B2 in our ChitosaCLEAN colon und PlastiCLEAN products.
  • Why does the body need vitamin B2?
    For body growth, the immune system, mucous membranes, healthy bowel function, macronutrient metabolism, eyes, skin and nails. Vitamin B2 is also a good source of energy and oxygen transport.
  • When is an increased requirement needed?
    A higher requirement is needed during pregnancy, breastfeeding and in the elderly. Smokers, people who drink a lot of alcohol and women taking the contraceptive pill should also take more vitamin B2. On average, men also need slightly more vitamin B2 than women.
  • How can you tell if you have a vitamin B2 deficiency?
    Brittle fingernails, anaemia, inflammation of the skin or clouding of the cornea. Hair loss, red eyelids, an inflamed tongue and pain can also indicate a deficiency.
  • What are the properties of vitamin B2?
    Water-soluble; foods containing vitamin B2 should be stored in a cool, dark place.
  • Can you overdose on vitamin B2?
    It is almost impossible to overdose on vitamin B2 in food.
    In the EU and Switzerland, there is no upper limit for supplements.
  • What is the recommended daily allowance of vitamin B2?
    You can easily cover your daily requirement with PlastiCLEAN or ChitosaCLEAN colon.
    Quality recommendation:
    For better bioavailability, dr reinwald vital products use riboflavin-5-phosphate as the bioactive form of vitamin B2.Important synergists:
    The effect of vitamin B2 is particularly effective when combined with other B vitamins such as B1, B6 and B12, as well as folate and vitamin C.

  • What foods are particularly rich in vitamin B3?
    Animal foods such as meat, fish and offal – especially pork and veal – are high in vitamin B3. Brewer’s yeast, peanuts and peas are also high in vitamin B3.You can also find important vitamin B3 in our VitalBASE® and MultiPLUS products.
  • Why does the body need vitamin B3?
    For the synthesis and breakdown of macronutrients (fat, carbohydrates, proteins) and for a good night’s sleep.
  • When is an increased intake necessary?
    Increased intake is particularly important during periods of heavy physical work, fever and breastfeeding.
  • How do you know if you have a vitamin B3 deficiency?
    Dizziness, inflammation of the skin and mucous membranes, and tingling or numbness in the limbs may indicate a deficiency. Headaches and tremors may also indicate a deficiency.
  • What are the properties of vitamin B3?
    Water-soluble; however, the effect of vitamin B3 can be cancelled out by sugar and alcohol.
  • Can you overdose on vitamin B3?
    No reactions are known to occur with nicotinamide. However, high doses of nicotinic acid may cause vasodilatation with flushing symptoms (local redness, heat, itching), gastrointestinal upset and liver damage. EFSA* recommends that nicotinamide is safe up to 900 mg.
  • What is the recommended daily allowance of vitamin B3?
    You can easily meet your daily requirement with VitalBASE® oder MultiPLUS ganz einfach decken.Quality recommendation:
    dr.reinwald Vital products use nicotinamide as the source of vitamin B3 for better tolerance.

  • What foods are particularly rich in vitamin B5?
    Animal foods such as meat, fish and offal – especially liver, beef and pork, herring and crab – contain particularly high levels of vitamin B5. Eggs, sunflower seeds, pumpernickel, wheat germ and some vegetables such as asparagus also contain high levels of B5.You can also find important vitamin B5 in our MultiPLUS vitality product.
  • Why does the body need vitamin B5?
    Pantothenic acid is involved in neurotransmitter synthesis, i.e. the production of neurotransmitters such as serotonin. As pantothenic acid is usually present in the diet as a component of coenzyme A and fatty acid synthase, vitamin B5 is gradually released from the stomach and intestines.
  • When is an increased requirement needed?
    Pregnant and breastfeeding women and the elderly need more. People exposed to high levels of stress and coffee and tea drinkers should also take more B5.
  • How can you tell if you have a vitamin B5 deficiency?
    Sleeplessness, tiredness, depression, as well as numb, aching muscles, stomach pain and anaemia may indicate a severe vitamin B5 deficiency.
  • What are the properties of vitamin B5?
    Water soluble and heat sensitive
  • Can you overdose on vitamin B5?
    Overdosing with food is very unlikely.
    In the EU and Switzerland there is no upper limit for supplements.
  • What is the recommended daily allowance of vitamin B5?
    You can easily meet your daily requirement with MultiPLUS.

  • What foods are particularly rich in vitamin B6?
    Vitamin B6 is an umbrella term for the chemical compounds pyridoxine, pyridoxamine and pyridoxal.
    Pyridoxine: Found mainly in plant foods such as pistachios, potatoes, bananas, brewer’s yeast, flaxseed, lamb’s lettuce or wholemeal cereals.
    Pyridoxal and pyridoxamine: Found mainly in animal foods such as meat and fish, especially veal, trout and chicken.
    You can also find important vitamin B6 in our vitality products SulfoCLEAN®, PlastiCLEAN, ChitosaCLEAN and Active H®.
  • Why does the body need vitamin B6?
    It is needed to regulate key metabolic processes, such as protein metabolism, and for healthy bowel function. In addition to the formation of messenger substances in the nerves, B6 also influences certain hormone activities and has an effect on the immune system.
  • When is an increased requirement needed?
    During growth, physical and emotional stress, before menstruation, and when taking cortisone or the contraceptive pill. People with carpal tunnel syndrome.
  • How can you tell if you have a vitamin B6 deficiency?
    Anxiety, depression, sleep and growth problems, loss of appetite, diarrhoea, vomiting, anaemia, inflammation of the lips and mouth, and scaly skin rashes on the face.
  • What are the properties of vitamin B6?
    Water soluble – not resistant to heat or light
  • Can vitamin B6 be overdosed?
    It is very unlikely to be overdosed in food.
  • What is the recommended daily allowance of vitamin B5?
    You can easily cover your daily requirement with SulfoCLEAN®, PlastiCLEAN, ChitosaCLEAN und Active H® ganz einfach decken.Quality recommendation:
    For better bioavailability, dr reinwald vital products use pyridoxal-5-phosphate as the bioactive form of vitamin B6..

    Important synergists:
    The effect of vitamin B6 is particularly effective when combined with other B vitamins such as B1, B2 and B12, as well as folate and vitamin C.

  • What foods are particularly rich in vitamin B7?
    Liver, avocado, boiled eggs, cauliflower, spinach, mushrooms, milk, legumes and nuts.
    You can also find important vitamin B7 in our MultiPLUS vitality product.
  • Why does the body need biotin?
    In addition to the metabolism of amino acids, carbohydrates and fats, biotin also contributes to the normal functioning of the skin, hair and mucous membranes. Together with vitamin K2, it contributes to the formation of blood clotting factors.
  • When is an increased requirement needed?
    People with chronic bowel disease and those taking antibiotics or the contraceptive pill.
  • How can you tell if you have a vitamin B7 deficiency?
    Fatigue, muscle aches, hair loss, nausea or skin inflammation such as scaly skin.
  • What are the properties of vitamin B7?
    Soluble in water
  • Can you overdose on vitamin B7?
    It is almost impossible to overdose on vitamin B7 in food.
    In the EU and Switzerland, there is no upper limit for supplements.
  • What is the recommended daily allowance of vitamin B7?
    You can easily meet your daily requirement with MultiPLUS.

  • What foods are particularly rich in vitamin B9?
    Yeast, egg yolk, red beans, broccoli, leafy vegetables such as spinach or corn salad, tomatoes, veal, beef, wholemeal products, avocado, mushrooms and pumpkin. You can also find important vitamin B9 in our vitality products SulfoCLEAN® and PlastiCLEAN.
  • What does the body need folic acid for?
    For growth, cell division and the formation of blood cells. Folic acid is also needed for tissue formation, healthy bowel function and the healing/growth of muscles and cells.
  • When is increased intake needed?
    Women who want to have children, as well as pregnant and breastfeeding women, have higher needs. Children, adolescents, smokers and people who drink a lot of alcohol should also take.
  • How can you tell if you have a vitamin B9 deficiency?
    Anaemia with symptoms such as paleness and tiredness, digestive disorders, disorders of hair, bone and cartilage growth, conjunctivitis, inflammation of the skin and hair loss.
  • What are the properties of vitamin B9?
    Water soluble; folic acid can be destroyed by heat, light and oxygen.
  • Is it possible to overdose on vitamin B9?
    Overdosing through ingestion is almost impossible. Excess is excreted in the urine.
    EFSA, EVM* and IOM*** recommend that folate is safe up to 1,000 µg.
  • What is the recommended daily intake of vitamin B9?
    With SulfoCLEAN® and PlastiCLEAN you can easily meet your daily requirement.

    Quality recommendation:
    For better bioavailability, dr reinwald vital products use folate in the form of methylfolate, also known as 5-MTHF or methyltetrahydrofolic acid, as the bioactive form of vitamin B9.Important synergists:
    The effect of folate is particularly effective when combined with B6 and B12.

  • What foods are particularly rich in vitamin B12?
    With the exception of fermented foods such as sauerkraut and small amounts of sea buckthorn, vitamin B12 is only found in animal foods such as meat, fish, milk, eggs and offal such as liver, kidneys and heart.
    You can also find important vitamin B12 in our vitality products SulfoCLEAN®, PlastiCLEAN and ChitosaCLEAN colon.
  • Why does the body need vitamin B12?
    Vitamin B12 is a collective term for several cobalamin compounds. Depending on which molecule is substituted on the central cobalt atom, it is called aqua-, adenosyl-, hydroxy-, cyano- or methylcobalamin.Vitamin B12 is required for the formation of methionine from homocysteine and is used in the regeneration of nerve cells, blood and mucous membranes. B12 also plays an important role in protein metabolism and neurotransmitters..
  • When is an increased requirement needed?
    Elderly people, vegetarians, vegans, pregnant and breastfeeding women, smokers and people who drink a lot of alcohol may need more vitamin B12. Diabetics and people with anaemia, neurological disorders and intestinal problems should take more B12.
  • How can you tell if you have a vitamin B12 deficiency?
    Pronounced decline in performance and memory, loss of appetite, anaemia, liver damage, mucous membrane disorders, burning sensation on the tongue, chronic fatigue, concentration problems, apathy, depression and constipation.
  • What are the properties of vitamin B12?
    Water insoluble and heat resistant
  • Can vitamin B12 be overdosed?
    It is almost impossible to overdose on vitamin B12 in food.The body can store B12 in the liver, heart, brain and skeletal muscles. An ‘overdose’ is not really possible as the body does not automatically store more B12 when there is a sufficient supply, but excretes it.
    In the EU and Switzerland, there is no upper limit for supplements. EVM** found no adverse reactions in a 12-week study of 6,000 µg of methylcobalamin daily.
  • What is the recommended daily allowance of vitamin B12?
    You can easily cover your daily requirement with SulfoCLEAN®, PlastiCLEAN and ChitosaCLEAN colon.Quality recommendation:
    For better bioavailability, dr.reinwald vital products use methylcobalamin as the bioactive form of vitamin B12.

    Important synergists:
    The effect of vitamin B12 is particularly effective when combined with other B vitamins such as B1, B2 and B6, as well as folic acid and vitamin C.

  • What foods are particularly rich in vitamin C?
    Rosehips, sea buckthorn, citrus fruits, vegetables such as peppers, spinach, radishes, kale and potatoes. In addition, red currants, acerola cherries, kiwis and tomatoes are particularly rich in vitamin C.
    Our EyeCQ is the first vitality product with fat-soluble vitamin C for improved organ delivery. It also contains high doses of water-soluble vitamin C.
    Our PlastiCLEAN and ChitosaCLEAN colon products also contain calcium L-ascorbate, the organic calcium salt of ascorbic acid.
  • What does the body need vitamin C for?
    Antioxidant cell protection, anti-inflammatory and blood circulation, boosting the body’s defences and building connective tissue, bones and tooth enamel. Supports faster wound healing, cell protection and enzyme activation.
  • When is increased intake needed?
    Pregnant and breastfeeding women, the elderly and people who consume a lot of alcohol should pay particular attention to their vitamin C intake. Smokers also need a higher average amount of vitamin C. People who have to cope with illnesses or infections.
  • How can you tell if you have a vitamin C deficiency?
    Bleeding gums, loss of energy, scurvy, joint pain and headaches, poor wound healing, increased susceptibility to infection.
  • What are the properties of vitamin C?
    Water soluble, sensitive to oxygen and dryness, which is why fruit and vegetables should be washed thoroughly but as briefly as possible. Vegetables should be steamed if possible, as too much heat can destroy vitamin C. The same applies if vegetables are stored for too long – even in the fridge! So use food quickly and don’t cut it up too small.The first fat-soluble vitamin C can be found in our EyeCQ.
  • Can you overdose on vitamin C?
    Too much vitamin C is automatically excreted in the urine. However, diarrhoea may occasionally occur.
    In the EU and Switzerland, there is no upper limit for supplements.
  • How much vitamin C should I take each day?
    The best way to get your daily requirement is to take EyeCQ – the first fat- and water-soluble vitamin C.
    ou can also find high quality water-soluble vitamin C in PlastiCLEAN and ChitosaCLEAN colonQuality recommendation:
    For better tolerability and bioavailability, dr reinwald vital products use either organic calcium L-ascorbate or camu camu extract as natural sources of the highest quality and pH-buffered vitamin C.

  • What foods are particularly rich in vitamin D?
    Dietary sources of vitamin D tend to play a minor role. However, foods with the highest concentration of vitamin D include avocados, porcini mushrooms, chanterelles, cod liver oil, some types of fish such as herring, salmon and eel, and milk and eggs.
    As vitamin D cannot be produced by the body and is largely synthesised by the skin, sunlight plays an important role. Ultraviolet radiation (UV-B) helps our skin to produce the important vitamin D3 – unfortunately, in our latitudes and lifestyles, this is usually not enough. Supplementation is therefore extremely important:

    Our Vitality product VitaDK plus, which contains high-quality, high-dose vitamin D3.

  • Why does the body need vitamin D?
    Vitamin D exists as vitamin D1 (lumisterol), D2 (ergocalciferol), D3 (cholecalciferol/calciol), D4 (22,23-dihydroergocalciferol) and D5 (sitocalciferol). These are known as the D vitamins.
    As well as regulating calcium and phosphate levels and calcium absorption, vitamin D3 is important for the healthy functioning of bones, muscles, nerves and the immune system.
  • When do you need more?
    Smokers, pregnant and breastfeeding women, babies, the elderly and people on diets should make sure they get enough vitamin D. Also: chronically ill people and people who need care; people who spend most of their time indoors; people who go outdoors covered up for religious or cultural reasons. People who have to cope with illness or infection.
  • How can you tell if you have vitamin D deficiency?
    In children and infants, a deficiency can lead to rickets.
    In adults: Decalcification of skeletal bones, osteoporosis, muscle weakness.
    Increased susceptibility to infection and weakened immune system.
  • What are the properties of vitamin D?
    Fat soluble, sensitive to light and heat
  • Can vitamin D be overdosed?
    It is not possible to overdose on vitamin D in food.
    Taking high doses of vitamin D without its co-factors, such as vitamin K or magnesium, can cause calcium deposits in the blood vessels (plaque). Rare side effects include headache, nausea, dizziness and gastrointestinal problems.
    The need for vitamin D has long been underestimated in scientific circles and is now being revised upwards. Daily intakes of up to 150µg are now recommended.
  • How much vitamin D should you get?
    With VitaDK plus you can easily meet your daily requirement.Quality recommendation:
    For better bioavailability, dr reinwald vital products use cholecalciferol as the bioactive form of vitamin D3.

    Important synergists:
    Vitamin D3 should always be taken in combination with vitamin K2. These two vitamins work together synergistically to ensure that calcium is actually absorbed into bones and teeth.
    In addition, magnesium, zinc and boron are essential for vitamin D metabolism and must be available in parallel.

  • What foods are particularly rich in vitamin E?
    Sunflower seeds, flaxseed, nuts, black salsify, avocado, chilli peppers, shellfish, seaweed and dandelion.You can also find important vitamin E in our vitality product EyeCQ.
  • What does the body need vitamin E for?
    Anti-inflammatory function, strengthening of the immune system, regulation of hormonal balance, dissolution of thrombi and blood clots, antioxidant cell protection.
  • When is an increased requirement needed?
    With increased alcohol consumption, use of laxatives and if you are prone to thrombosis.
  • How do you know if you have a vitamin E deficiency?
    Poor eyesight, fatigue, poor circulation, muscle wasting and reproductive problems.
  • What are the properties of vitamin E?
    Fat-soluble – but can be destroyed by open storage, freezing or cooking with a lot of fat.
  • Is it possible to overdose on vitamin E?
    It is not possible to overdose on vitamin E in food. Supplements can increase the effect of blood-thinning and anticoagulant drugs.
    EFSA* recommends up to 300 mg of vitamin E as safe; IOM*** recommends up to 1,000 mg.
  • How much vitamin E should I take each day?
    You can easily get your daily requirement with EyeCQ.

  • What foods are particularly rich in vitamin K?
    Green leafy vegetables such as spinach or cabbage, legumes, liver, kiwi or cress; in newborn babies, the requirement is covered by breast milk.You can also find the important vitamin K2 in our Vitality product VitaDK plus.
  • What does the body need vitamin K for?
    Vitamin K is important for blood clotting, but above all, together with vitamin D3, it plays a key role in the formation of bones and teeth. The vitamin helps increase bone density and improve bone quality. In post-menopausal women, it can slow bone loss. Although intestinal bacteria can produce vitamin K themselves, they are mainly found in an area where less fat-soluble vitamins can be absorbed. Therefore, it is generally thought that endogenous vitamin K plays a minor role in the diet.
  • When do you need more?
    Older people and post-menopausal women, people with problems with their teeth and tooth necks or osteoporosis, but also growing children and people who drink a lot of alcohol.
  • How do you know if you have a vitamin K deficiency?
    Bone metabolism disorders, loss of bone or tooth substance.
    Spontaneous bleeding and severe blood loss due to injury. In newborn babies, a deficiency can increase the risk of bleeding in the brain.
  • What are the properties of vitamin K?
    Fat-soluble – foods containing vitamin K should be stored in the dark
  • Can you overdose on vitamin K?
    It is not possible to overdose on vitamin K in food.
    Supplements can increase the effect of blood-thinning and anticoagulant drugs.
    There is no upper limit in the EU.
  • How much vitamin K should I take each day?
    You can easily cover your daily needs with VitaDK plus.Quality recommendation:
    For better bioavailability, dr reinwald vital products use menaquinone (MK-7) as the bioactive form of vitamin K2.

    Important synergists:
    Vitamin K2 should always be taken in combination with vitamin D3. These two vitamins work together synergistically to ensure that calcium is actually absorbed into bones and teeth.

*EFSA: European Food Safety Association | **EVM: UK Expert Group on Vitamins and Minerals | ***IOM: US Institute of Medicine

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