Biotin

Found in sources such as eggs, milk, nuts and soybeans.

Function

Biotin contributes to

normal energy-yielding metabolism
normal functioning of the nervous system
normal macronutrient metabolism
normal psychological function
the maintenance of normal skin, hair and mucous membranes

Facts

NRV* : 50 µg

Quantity**: approx. 2 eggs or 200 ml milk.

Info: Raw egg contains avidin that hinders the absorption of biotin. This is not the case if the egg is boiled. Biotin belongs to the vitamin B complex.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Folic acid

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

Function

Folic acid contributes to

normal function of the immune system
normal amino acid synthesis
the reduction of tiredness and fatigue
maternal tissue growth during pregnancy
normal blood formation
normal homocysteine metabolism
normal psychological function
and has a role in the process of cell divison

Facts

NRV*: 200 µg

Quantity**: approx. 137 g leaf spinat or 200 g porridge oats..

Info: Synergism with vitamins B12, B6 and B2. Folic acid belongs to the B vitamin complex.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Niacin

Found in sources such as peanuts, fish, meat products,
coffee and cereal products.

Function

Niacin contributes to

normal energy-yielding metabolism
the reduction of tiredness and fatigue
the normal function of the nervous system
the maintenance of normal skin
the maintenance of normal mucous membranes
normal psychological function

Facts

NRV*: 16 mg

Quantity**: approx. 200 g turkey breast or 80 g anchovies

Info: Niacin is the collective noun for nicotinic acid and nicotinamide. Niacin belongs to the B vitamin complex.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Pantothenic acid

Found in sources such as pulses, meat, fish, milk,
mushrooms and whole grain products.

Function

Pantothenic acid contributes to

normal energy-yielding metabolism
the reduction of tiredness and fatigue
normal mental performance
normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters

Facts

NRV*: 6 mg

Quantity**: approx. 65 g herring or 200g porcini.

Info: Pantothenic acid is found in a wide range of food. This is reflected in the name, that derives from the greek “pantothen” (from everywhere). Pantothenic acid belongs to the B vitamin complex.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin A

Found in sources such as carrots, sweet peppers, kale, spinach and liver.

Function

Vitamin A contributes to

the normal function of the immune system
normal iron metabolism
the maintenance of normal vision
the maintenance of normal skin and mucous membranes
and has a role in the process of cell specialisation

Facts

NRV*: 800 µg

Quantity**: approx. 50 g carrots or 230 g pepper (2 small peppers) or 2,5 g cod liver oil.

Info: Synergism with zinc and iron.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin B1

Found in sources such as meat, whole grain products and nuts.

Function

Vitamin B1 contributes to

normal energy-yielding metabolism
normal functioning of the nervous system
normal psychological function
normal function of the heart

Facts

NRV*: 1,1 mg

Quantity**: approx. 150 g pork cutlet or 58 g sunflower seeds.

Info: Vitamin B1 is sensitive to heat and oxidation.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin B2

Found in sources such as whole grain products, milk, dairy products
and meat.

Function

Vitamin B2 contributes to

normal iron metabolism
normal energy-yielding metabolism
the reduction of tiredness and fatigue
normal functioning of the nervous system
the maintenance of normal vision, skin and mucous membranes
the maintenance of normal red blood cells
the protection of cells from oxidative stress

Facts

NRV*: 1,4 mg

Quantity**: approx. 39 g cooked pork liver, 160 g cereal flakes or 82 g whey cheese

Info: Vitamin B2 is not sensitive to heat, but very sensitive to light.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin B6

Found in sources such as potatoes, oat flakes, whole grain products
and meat.

Function

Vitamin B6 contributes to

normal energy-yielding metabolism
normal cysteine synthesis
normal psychological function
the normal function of the immune system
the reduction of tiredness and fatigue
normal functioning of the nervous system
normal protein and glycogen metabolism
the regulation of hormonal activity
normal red blood cell formation
normal homocysteine metabolism

Facts

NRV*: 1,4 mg

Quantity**: approx. 250 g pork, 140 g salmon or 450 g boiled potatoes.

Info: Synergism with folic acid, vitamin B2 and vitamin B12.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin B12

Found in sources such as fish, offal and meat.

Function

Vitamin B12 contributes to

normal energy-yielding metabolism
normal homocysteine metabolism
normal red blood cell formation
normal psychological function
the normal function of the immune system
the reduction of tiredness and fatigue
normal functioning of the nervous system
and has a role in the process of cell divison

Facts

NRV*: 2,5 µg

Quantity**: approx. 30 g kipper or 40 g beef steak

Info: Synergism with folic acid and vitamin B6.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day

Vitamin C

Found in sources such as seabuckthorn, oranges, lemons,
sweet peppers and currants.

Function

Vitamin C contributes to

the protection of cells from oxidative stress
normal energy-yielding metabolism
the normal function of the immune system
maintain the normal function of the immune system during and after intense physical exercise^***
the reduction of tiredness and fatigue
normal functioning of the nervous system
normal collagen formation for the normal function of bones, teeth, gums, cartilage, skin and blood vessels
normal psychological function
the regeneration of the reduced form of vitamin E
and increases iron absorption

Facts

NRV*: 80 mg

Quantity**: approx. 60 g peppers, . 45 g blackcurrant , 17 g seabuckthorn or ca. 160 g orange

Info: Vitamin C is sensitive to atmospheric oxygen and heat.

*NRV (Nutrient Reference Value) according to Regulation (EU) 1169/2011
**Food quantity based on the NRV per day
***The beneficial effect is obtained with a daily intake of 200 mg in addition to the recommended daily intake of vitamin C.