All you need to know
about vitamins & Co.

  • Biotin

    Found in sources such as milk, eggs and nuts more

    Found in sources such as milk, eggs and nuts
    Function
    • Contributes to normal energy-yielding metabolism
    • Contributes to normal functioning of the nervous system
    • Contributes to normal macronutrient metabolism
    • Contributes to the maintenance of normal hair
    • Contributes to the maintenance of normal skin
    • Contributes to the maintenance of normal mucous membranes
    RDA-value*
    50 μg
    Quantity**
    approx. 4 eggs or approx. 1.6 l milk
    Information
    Raw egg contains avidin, which hinders the absorption of biotin. This is not the case when the egg is cooked.

    *Recommended Daily Allowance

    **Food quantity based on the RDA value

  • Folic acid

    Found in sources such as green leafy vegetables, asparagus and cereal products


    more

    Found in sources such as green leafy vegetables, asparagus and cereal products

    Function
    • Contributes to the normal function of the immune system
    • Contributes to the reduction of tiredness and fatigue
    • Contributes to maternal tissue growth during pregnancy
    • Contributes to normal blood formation
    • Has a role in the process of cell division
    • Contributes to normal homocysteine metabolism
    RDA-value*
    200 μg
    Quantity**
    approx. 420 g leaf spinach or approx. 200 g porridge oats
    Information
    Synergism with vitamin B6 and B12

    *Recommended Daily Allowance
    **Food quantity based on the RDA value

  • Niacin

    Found in sources such as fish, meat products and dairy products more

    Found in sources such as fish, meat products and dairy products
    Function
    • Contributes to normal energy-yielding metabolism
    • Contributes to the reduction of tiredness and fatigue
    • Contributes to normal functioning of the nervous system
    • Contributes to the maintenance of normal skin
    • Contributes to the maintenance of normal mucous membranes
    RDA-value*
    16 mg
    Quantity**
    approx. 120 g turkey breast or approx. 280 g Gouda cheese
    Information
    Niacin is a collective term for nicotinic acid and nicotinamide

    *Recommended Daily Allowance
    **Food quantity based on the RDA value

  • Pantothenic acid

    Found in sources such as wholegrain products, mushrooms and meat more

    Found in sources such as wholegrain products, mushrooms and meat
    Function
    • Contributes to normal energy-yielding metabolism
    • Contributes to the reduction of tiredness and fatigue
    • Contributes to normal mental performance
    RDA-value*
    6 mg
    Quantity**
    approx. 240 g forest mushrooms or approx. 910 g wholegrain bread
    Information
    Pantothenic acid is found in a wide range of different foods, as is reflected in its name (Greek “pantothen” = “from everywhere”)

    *Recommended Daily Allowance
    **Food quantity based on the RDA value

  • Vitamin A

    Found in sources such as carrots, peppers, leafy vegetables and liver more

    Found in sources such as carrots, peppers, leafy vegetables and liver
    Function
    • Contributes to the normal function of the immune system
    • Contributes to the maintenance of normal vision
    • Contributes to the maintenance of normal skin
    • Contributes to the maintenance of normal mucous membranes
    RDA-value*
    800 μg
    Quantity**
    approx. 50 g carrots or approx. 230 g peppers
    Information
    Synergism with zinc

    *Recommended Daily Allowance
    **Food quantity based on the RDA value


  • Vitamin B1

    Found in sources such as wholegrain products, meat and nuts more

    Found in sources such as wholegrain products, meat and nuts
    Function
    • Contributes to normal energy-yielding metabolism
    • Contributes to normal functioning of the nervous system
    • Contributes to normal functioning of the heart
    RDA-value*
    1.1 mg
    Quantity**
    approx. 150 g pork schnitzel or approx. 390 g wholegrain rolls
    Information
    Vitamin B1 is sensitive to heat and oxidation

    *Recommended Daily Allowance
    **Food quantity based on the RDA value


  • Vitamin B2

    Found in sources such as milk, dairy products, wholegrain products and meat more

    Found in sources such as milk, dairy products, wholegrain products and meat
    Function
    • Contributes to the protection of cells from oxidative stress
    • Contributes to normal energy-yielding metabolism
    • Contributes to the reduction of tiredness and fatigue
    • Contributes to normal functioning of the nervous system
    • Contributes to the maintenance of normal vision
    • Contributes to the maintenance of normal skin
    • Contributes to the maintenance of normal red blood cells
    • Contributes to the maintenance of normal mucous membranes
    RDA-value*
    1.4 mg
    Quantity**
    approx. 170 g wholegrain biscuits or approx. 800 ml milk
    Information
    Vitamin B2 is stable against heat, but very sensitive to light

    *Recommended Daily Allowance
    **Food quantity based on the RDA value


  • Vitamin B6

    Found in sources such as wholegrain products, potatoes and meat more

    Found in sources such as wholegrain products, potatoes and meat
    Function
    • Contributes to normal energy-yielding metabolism
    • Contributes to normal functioning of the immune system
    • Contributes to the reduction of tiredness and fatigue
    • Contributes to normal functioning of the nervous system
    • Contributes to normal protein and glycogen metabolism
    • Contributes to the regulation of hormonal activity
    • Contributes to the maintenance of normal red blood cells
    • Contributes to normal homocysteine metabolism
    RDA-value*
    1.4 mg
    Quantity**
    approx. 250 g pork or approx. 640 g boiled potatoes
    Information
    Synergism with folic acid and vitamin B12

    *Recommended Daily Allowance
    **Food quantity based on the RDA value

  • Vitamin B12

    Found in sources such as fish, meat and offal more

    Found in sources such as fish, meat and offal
    Function
    • Contributes to the protection of cells from oxidative stress
    • Contributes to normal energy-yielding metabolism
    • Contributes to normal function of the immune system
    • Contributes to the reduction of tiredness and fatigue
    • Contributes to normal functioning of the nervous system
    RDA-value*
    2.5 μg
    Quantity**
    approx. 30 g buckling or approx. 40 g beef steak
    Information
    Synergism with folic acid and vitamin B6

    *Recommended Daily Allowance
    **Food quantity based on the RDA value

  • Orange

    Vitamin C

    Found in sources such as citrus fruits, peppers, sea-buckthorn, blackcurrants and redcurrants more

    Found in sources such as citrus fruits, peppers, sea-buckthorn, blackcurrants and redcurrants
    Function
    • Contributes to the protection of cells from oxidative stress
    • Contributes to normal energy-yielding metabolism
    • Contributes to the normal function of the immune system
    • Contributes to the reduction of tiredness and fatigue 
    • Contributes to normal functioning of the nervous system
    • 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 skin
    • Contributes to normal collagen formation for the normal function of blood vessels
    RDA-value*
    80 mg
    Quantity**
    approx. 60 g peppers or approx. 160 g oranges
    Information
    Vitamin C is sensitive to atmospheric oxygen and heat

    *Recommended Daily Allowance
    **Food quantity based on the RDA value


  • Vitamin D

    Found in sources such as herring, mackerel, egg yolk, liver and mushrooms
    more

    Found in sources such as herring, mackerel, egg yolk, liver and mushrooms
    Function
    • Contributes to normal functioning of the immune system
    • Contributes to the maintenance of normal bones
    • Contributes to normal absorption/utilisation of calcium and phosphorus
    • Contributes to normal blood calcium levels
    • Contributes to the maintenance of normal muscle function
    • Has a role in the process of cell division
    RDA-value*
    5 μg
    Quantity**
    approx. 20 g matjes herrings or approx. 250 g beef liver
    Information
    Providing that sufficient sunlight is available, the body is able to produce vitamin D itself.

    *Recommended Daily Allowance
    **Food quantity based on the RDA value


  • Nüsse

    Vitamin E

    Found in sources such as vegetable oils, nuts and cereal germ more

    Found in sources such as vegetable oils, nuts and cereal germ
    Function
    • Contributes to the protection of cells from oxidative stress
    RDA-value*
    12 mg
    Quantity**
    approx. 7 g wheatgerm oil or approx. 1.4 kg buckwheat
    Information
    Synergism with vitamin C

    *Recommended Daily Allowance
    **Food quantity based on the RDA value


  • Vitamin K

    Found in sources such as green leafy vegetables, beans and peas more

    Found in sources such as green leafy vegetables, beans and peas
    Function
    • Contributes to the maintenance of normal bones
    RDA-value*
    75 μg
    Quantity**
    approx. 70 g lettuce or approx. 220 g peas
    Information
    Vitamin K1 and K2 have the highest practical significance

    *Recommended Daily Allowance
    **Food quantity based on the RDA value