You Always Wanted to Know About VITAMINS
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A - Retinol (found in foods of animal origin)
BETA-CAROTENE - Provitamin A (provided by foods of both plant and
animal origin) found not to have the same toxicity level of Vitamin A
A fat soluble vitamin - requires fats as well as minerals to be
properly absorbed by your digestive tract. Can be stored by the body and
need not be replenished every day. Synergistic with Niacin, Vitamin C,
Vitamin D, Vitamin E, Pantothenic Acid, Zinc Benefits Slows aging process.
Counteracts night blindness. Promotes growth, strong bones, healthy skin
and hair Aids in proper function of the immune system. Helps build resistance
to respiratory infections.
Deficiency - may cause Night blindness, conjunctivitis, xerophthalmia,
corneal ulcers, infertility, birth detects, depressed immune system, bone
disease, poor growth children, acne, dermatitis, hyperkeratosis ("goose
flesh"), itching, loss of sense of taste, and an increased risk of cancer.
Causes of Depletion - Contraceptives, cortisone, prednisone, alcohol,
estrogen, mineral oil, most drugs, coffee, air pollutants, interior lighting,
US RDA Daily Values 5,000 International Units (1.U.)
Best Food Sources - Milk, butter, eggs, liver, leafy green and
soluble, excess is excreted and not stored in the body. Must be replaced
daily. Increases needed during illness, surgery and stress. Synergistic
with B-Complex, B-12, Vitamin C
Benefits - Promotes growth. Improves your mental attitude, Aids
in digestion, especially of carbohydrates. Keeps nervous system, muscles,
and heart functioning normally. Helps fight air or seasickness. Relieves
dental postoperative pain. Deficiency - may cause Congestive heart
failure, memory loss, anxiety, depression, lethargy, muscle cramps, paralysis,
emotional instability, loss of appetite, in extreme cases beriberi (mostly
Causes of Depletion - Negative emotions, alcohol, cooking heat,
caffeine, excess sugar, tobacco, raw fish and shell fish, muscle relaxants,
sulfa drugs, stress.
US RDA Daily Values 1.5 milligrams (mg)
Best food sources - Cereals, fish, lean meat, liver, poultry, milk,
Info:: The body goes through an amazingly complex series of reactions
to turn the food an individual eats into energy. All of the B vitamins
are involved in each of these steps, but thiamin is of particular interest.
Thiamin plays a critical role in the conversion of blood sugar, glucose,
into biological energy. One step in the process needs an enzyme called
thiamin pyrophosphate (TPP) to work. Without thiamin, the body cannot
make various enzymes essential for energy production and the whole process
comes to a halt.
Thiamin is also required for proper brain and nervous
system functioning. Thiamin is connected with the brains ability
to use glucose as an energy source and to maintain normal mental functioning.
It is also needed to produce and use the vital neurotransmitter acetylcholine.
Thiamin is also involved in key metabolic reactions in nervous tissue,
the heart, the formation of red blood cells, and the maintenance of smooth
and skeletal muscle. Thiamin helps keep your heart muscles elastic and
working smoothly, which helps your heart pump strongly and evenly. In
fact, thiamin is so essential for our bodies that lack of thiamin in intravenous
nutrition formulations can lead to life-threatening situations.
- TEN B -12 500
PROVIDES A CALMING EFFECT, TAKE AS DIRECTED
MODULATES EMOTION S(ESPECIALLY IN WOMEN)
AIDS IN REDUCTION OF PANIC ATTACK SYMPTOMS.
HELPS CONTROL BLOOD PRESSURE AND CHOLESTEROL.
HELPS WITH CARPAL TUNNEL SYNDROME
caretonoid and antioxidant. It is yellow m color, which can help to filter
out blue light that is damaging to the eye. It is present in the part
of the eye that is affected by macular degeneration and may help reduce
the risk of this disease. It is also present in the lens of the eye and
may help reduce the risk of cataract formation.
soluble Must be replaced daily. Is easily absorbed, and is not destroyed
by heat or oxidation. Synergistic with Vitamin A, Niacin, B-Complex, B-1
Benefits - Helps eliminate sore mouth, lips and tongue, benefits
vision alleviates eye fatigue. Functions with other substances to metabolize
carbohydrates, fats, and proteins
Deficiency - may cause Cracks and sores around mouth and nose,
problems with vision, light sensitivity, difficulty swallowing.
Causes of Depletion - Alcohol, birth control pills, coffee. radiation,
tobacco, ultraviolet light, drugs, estrogen and sugar.
US RDA - Daily Values 1.7 milligrams (mg)
Best food sources - Cereals, yeast, milk, eggs, leafy green vegetables
Info:: Riboflavin is essential for proper body functioning, especially
as it relates to energy production. It provides energy at the most basic
level: inside the bodys cells. Riboflavin is needed to make two
enzymes that are absolutely critical for releasing energy from the fats,
carbohydrates, and proteins consumed.
Riboflavin and its derivatives are also involved
in cell growth and reproduction. It helps the body make new red blood
cells, which are necessary for carrying oxygen so people can breathe.
It also helps the immune system by keeping healthy mucous membranes that
line your digestive and respiratory systems.
Riboflavin is involved with an enzyme called glutathione reductase, which
helps the body maintain a major protector against free radicals. Because
of this, emerging evidence indicates that riboflavin can act as an antioxidant
in the body, potentially helping the immune system and promoting healthy
cholesterol by helping to quench free radicals in the body.Riboflavin
assists in a number of vital chemical processes in the body. For example,
folate and vitamin B6 require riboflavin to undergo the chemical changes
that make them useful. Amino acids are also transformed by riboflavin
and its derivatives into what are called neurotransmitters, chemicals
essential for memory and thinking.
(Niacinamide - B3)
soluble. Body can manufacture niacin from tryptophan, if it is not deficient
in B1, B2, B6. Synergistic with- B-Complex Vitamins, B-1, B-2, B-6, tryptophan
Benefits - Essential for synthesis of sex hormones (estrogen,
progesterone, testosterone) as well as cortisone, throxine, and insulin.
Aids in promoting a healthy digestive system. Increases energy through
proper utilization of food, Can ease some attacks of diarrhea. Helps prevent
and ease severity of migraine headaches. Increases circulation and can
reduce high blood pressure. Reduces cholesterol and triglycerides. Necessary
for healthy nervous system and brain functions.
Deficiency - may cause Diarrhea, mouth sores, pellagra (a skin
disease). Niacin may cause flushing and niacinamide will not. Weakness,
memory loss, irritability, insomnia. Causes of Depletion - Caffeine,
antibiotics, alcohol, sleeping pills, estrogen, sugar, sulfa drugs, stress
US RDA - Daily Values 20 milligrams (mg)
Best food sources - Cereals, yeast, lean meat, liver, eggs
Info:: More than 50 body processes, from releasing energy from food
to making hormones and detoxifying chemicals, all depend on niacin. As
with many of the other B vitamins, niacin is also involved in energy production
and a whole host of other chemical reactions through its derivatives.
The normal physiologic role of niacin is as a component of enzymes that
are involved in the oxidation-reduction reactions needed for respiration
Nicotinic acid (vitamin B3) is rapidly becoming
one of the substances of choice for promoting healthy levels of cholesterol.
Vitamin B3 has been conclusively found to promote a healthy balance of
low-density lipoprotein (LDL) (unhealthy cholesterol) and high-density
lipoprotein (HDL) (healthy cholesterol).Niacin may also promote the health
of airway systems and joints in the body. This is most likely because
of niacins ability to help prevent histamine release, a biochemical
normally released in the body during allergic reactions. Due to this fact,
niacin has also been suggested by some studies to promote normal range
of motion and promote joint health. Another novel use of niacin has been
to counter occasional sleeplessness. It has proven to be a sleep enhancer.
The nutrient activates certain receptors in the brain that affect sleep.
soluble. a member of the B-complex family. Synergistic with- Folic Acid,
Biotin, B-Complex Vitamins
Benefits - Essential for conversion of fat and sugar to energy.
Fights infection by building antibodies. Helps with treatment of postoperative
shock. Vital for proper functioning of adrenal glands, Can reduce adverse
and toxic effects of many antibiotics.
Deficiency - may cause Hypoglycemia, duodenal ulcers, blood and
skin disorders, weakness, depression, decreased resistance to infection.
Causes of Depletion - Insecticidal fumigants, alcohol, coffee,
cooking heat, sulfa drugs, estrogen, stress and sleeping pills.
US RDA - Daily Values 10 milligrams.(mg)
Best food sources - Most plant and animal foods
Info:: Traditionally, pantothenic acid has been overlooked since usually
an ample supply is found in a well-balanced diet. However, recent findings
have suggested supplementation with this vitamin to be very beneficial,
especially when taken in conjunction with the other B vitamins. It is
important to keep in mind that all the B vitamins work best when taken
together. In combination, they create a synergism for maximum benefit
to the body. They are much more powerful when taken together than when
alone. The key to vitamin B5 is timing its intake into the body with the
other B vitamins, which is difficult to do in a regular diet.
Pantothenic acid is a component of the vitamin B-complex
that plays a number of vital metabolic roles in the body. Included in
these functions are aiding in the production of energy and also adrenal
gland hormones. Because of its relationship to these activities, it has
become increasingly popular in regard to energy and athletic performance.
Pantothenic acid may also promote joint and skin health. Further, it may
also play a role in the normal functioning of the immune system. There
have been findings of reduced immunity to certain infectious agents when
a vitamin B5 deficiency occurs.
soluble - excess is excreted and not stored in the body - Must be replaced
daily. Synergistic with- Vitamin C, Biotin, Pantothenic Acid, Niacin
Benefits - Helps properly assimilate protein and fat. Aids in conversion
of tryptophan to niacin. Helps prevent various nervous and skin disorders.
Promote proper synthesis of anti-aging nucleic acids. Helps alleviate
nausea, Reduces muscle and leg cramps, band numbness and certain forms
of neuritis in the extremities. Works as a natural diuretic. Helps healthy
red blood cells, gums, teeth and blood vessels.
Deficiency - may cause depression, mental confusion, inflammation
of mucous membranes of mouth, patches of itchy scaling skin, convulsions
in infants, anemia. Causes of Depletion - Alcohol, oral contraceptives.
estrogen. most drugs, and stress. US RDA - Daily Values 2.0 milligrams
Best food sources - Cereals, wheat germ, yeast, meat, bananas
soluble. Must be replaced daily. Effective in very small doses Not well
assimilated through the stomach. Calcium helps to achieve proper benefits.
Synergistic with- Folic acid, Vitamin A, B-1, B-6, Niacin, Biotin, Pantothenic
Benefits - Regenerates red blood cells, thereby preventing anemia.
Promotes growth and increases appetite in children. Increases energy.
Helps maintain a healthy nervous system. Helps properly utilize fats,
carbohydrates and proteins. Helps relieve irritability. Improves concentration,
memory and balance.
Deficiency - may cause Pernicious anemia, neurological disorders.
Causes of Depletion - Laxatives, alcohol, antibiotics, aspirin,
diuretics, antacids, tobacco, caffeine, estrogen, sleeping pills, contraceptives,
intestinal parasites, cooking. US RDA - Daily Values 6 milligrams
Best food sources - Fish, liver, lean meat, milk
Water soluble, sulfur containing member of B-complex family. Can be synthesized
by intestinal bacteria.
Benefits - Essential for normal metabolism of fat and protein.
Essential for proper body chemistry. Aids in preventing graying hair.
Helps in preventive treatment for baldness. Helps ease muscle pains. Alleviates
eczema and dermatitis
Deficiency - may cause Eczema of face and body, extreme exhaustion,
impairment of fat metabolism, anorexia, alopecia, depression, insomnia.
Causes of depletion - Alcohol, coffee, raw egg whites, antibiotics
US RDA - Daily Values 300 micrograms (mcg)
Best food sources - Egg yolk, green leafy vegetables, milk, liver,
soluble, a member of B-complex family, and a lipotropic (fat emulsifier).
Synergistic with- Vitamin A, B-Complex, Inositol, Folic acid
Benefits - Helps control cholesterol buildup. Aids in the sending
of nerve impulses, specifically those in the brain used in the formation
of memory. Assists in conquering the problem of memory loss in later years.
Aids in the treatment of Alzheimer's disease. Helps eliminate poisons
and drugs from your system by aiding the liver.
Deficiency - May result in cirrhosis and fatty degeneration of liver,
hardening of arteries, and possibly Alzheimer's disease, growth problems,
impaired kidney function Causes of depletion - Alcohol, coffee,
Best food sources - Yeast, eggs, fish, lecithin, wheat germ, organ
soluble, another member of the B-complex family. Also referred to as B-9
or vitamin M. Synergistic with - Vitamin C, B-6, B-12, Niacin
Benefits - Important for the production of nucleic acids (RNA and
DNA). Essential for division of body cells, Needed for utilization of
sugar and amino acids. Protects against intestinal parasites and food
poisoning. Acts as an analgesic for pain. Helps prevent birth defects.
Helps ward off anemia. Improves lactation.
Deficiency - may cause Impaired cell division, anemia, diarrhea,
bleeding gums, weight loss, gastrointestinal upsets, irritability, pale
Causes of depletion - Alcohol, oral contraceptives, tobacco, sulfa
US RDA - Daily Values 400 micrograms (mcg)
Best food sources - Yeast, green leafy vegetables, meats
soluble, a member of the B-complex family Synergistic with - B-Complex,B-12,
Benefits - Aids in redistribution of body fat. Promotes healthy
hair - aids in preventing fallout. Helps in preventing eczema. Produces
a calming effect. Helps lower cholesterol levels.
Deficiency - may cause Eczema, hair loss, constipation, eye abnormalities,
Causes of depletion - Alcohol, coffee
Best food sources - Molasses, yeast, lecithin, fruits, nuts, meat,
soluble. Synergistic with - Vitamin A, B-6, Pantothenic acid
Benefits - Has a primary role in the formation of collagen, which
is important for the growth and repair of body tissue cells, gums, blood
vessels, bones, and teeth. Heals wounds, burns and bleeding gums. Can
help accelerate healing after surgery. Aids in preventing many types of
viral and bacterial infections and generally strengthens the immune system.
Offers protection against cancer-producing agents. Helps counteract the
formation of nitrosamines (cancer-causing substances). Lowers incidence
of blood clots in veins. Aids in treatment and prevention of the common
cold. Prevents scurvy. Recommended as a preventive for SIDS.
Deficiency - may cause Bleeding gums, easy bruising. slow healing,
aching joints. Causes of Depletion - Alcohol, air pollution, cigarette
smoking, birth control pills, antibiotics, stress, aspirin, pain killers,
US RDA - Daily Values 60 milligrams (mg)
Best food sources - Citrus fruits, berries, cabbage, vegetables,
( Rutin, Hesperidin)
soluble, composed of citrin, rutin, hesperidin, as well as flavones and
flavonals. Sometimes referred to as Vitamin P. Synergistic with - Vitamin
Benefits - Prevents vitamin C from being destroyed by oxidation.
Strengthens the walls of capillaries, thereby preventing bruising. Helps
build resistance to infection, Aids in preventing and healing bleeding
gums. Anti-inflammatory, natural diuretic. Increases the effectiveness
of vitamin C. Helps in the treatment of edema and dizziness due to disease
of the inner ear.
Deficiency - may cause Capillary fragility, colds, eczema
Causes of Depletion - Smoking, aspirin, alcohol, antibiotics, cortisone,
pain killers, tobacco Best food sources Skin and pulp of fruits, especially
(pine bark extract) is the main compound used in Pycnogenol. Proanthocyanidin
is a naturally occurring bioflavanoid in a wide variety of plants, however
the main two sources are from pine bark extract (Pycnogenol), and grape
seed extract. Proanthocyanidin is a unique flavonol and an extremely powerful
antioxidant, that is 50 times more potent than vitamin E and 20 times
more potent than vitamin C. It helps protect and boost the effectiveness
of other nutrients so they work better.
Benefits - Reduces risk of: Heart disease, cancer, accelerated
aging. oxidative stress, arthritis and more than 70 other radical-related
diseases. Strengthens blood vessels and reduces capillary fragility, reduces
bruising, reduces the severity of sports injuries, reduces varicose veins,
reduces edema and the swelling of the legs, treats chronic venous insufficiency,
reduces risk of phlebitis. Improves red-blood-cell membrane flexibility.
Improves skin elasticity and smoothness. Protects against sun damage.
Effective against psoriasis. Very effective against hay fever. Helps reduce
inflammation. Improves joint flexibility. Reduces the pain due to swollen
joints. Reduces diabetic retinopathy. Enhances immune response. Reduces
frequency and severity of colds. Reduces retinopathies. Helps prevent
capillary bleeding, floaters, Penetrates the blood brain barrier. Helps
with Alzheimer's. Reduces risk of Parkinson's. Acts against stomach ulcers
Deficiency - may cause Many diseases are related to free radical
The benefits listed have been documented in the research of Dr. Richard
Passwater, Dr. Jacques Masquelier. Dr. Morton Walker, the Pasteur and
Huntington institutes and seven other leading Universities in Europe.
(Calciferol, Visterol, Ergosterol, "Sunshine Vitamin")
Fat soluble. Acquired through sunlight or diet. After suntan is established,
vitamin-D production through the skin stops. Synergistic with - Vitamin
A, Vitamin C, Calcium, Phosphorus
Benefits - Essential for health of glandular and nervous system.
Main function is to regulate all mineral and vitamin metabolism especially
calcium, phosphorus and vitamin A. Taken with vitamins A and C can help
prevent colds. Very important in childhood for healthy bone formation.
Healthy nervous system maintenance. Good for thyroid gland, skin, teeth
and blood clotting.
Deficiency - may cause Rickets in children, bone softening in adults,
insomnia, osteoporosis, tooth decay, muscle weakness, poor calcium absorption.
Causes of Depletion - Mineral oil, smog, barbiturates, Prednisone,
Dilantin, sleeping pills, Cortisone, anticonvulsant.
US RDA - Daily Values 400 International Units Best food sources
Milk, cod liver oil, tuna, salmon oil, eggs
soluble and stored in organs & fatty tissues. 60 to 70 percent of daily
doses are excreted in feces. Unlike other fat soluble vitamins, E is stored
in the body for a relatively short period time. One of the anti-oxidant
vitamins. Synergistic with - Vitamin C, B-12, Manganese, Selenium
Benefits - Slows aging, protects red blood cells. Prevents blood
clots. Supplies oxygen to the body to give you more endurance. Aids in
prevention of miscarriages. Plays at essential role in cellular respiration
of all muscles, especially cardiac and skeletal muscles. Maintains healthy
muscles and nerves. Good for hair and skin. Helps with burns and scars.
Protects lungs against air pollution by working with vitamin A. CAUTION: You should not take iron at the same time as vitamin E.
Deficiency - may cause Destruction of red blood cells, muscle degeneration,
some anemias and reproductive disorders, dry dull hair, sterility, miscarriages,
heart disease, enlarged prostate.
Causes of Depletion - Estrogen, birth control pills, chlorine,
mineral oil, heat, food processing , inorganic iron, rancid fat, air pollution.
Zinc is necessary to maintain proper levels of vitamin E in the blood.
US RDA - Daily Values 30 International Units
Best food sources - Vegetable oil, grains, wheat germ, lettuce
Fat soluble. Made by intestinal bacteria.
Benefits - Helps in preventing internal bleeding and hemorrhages.
Promotes. proper blood clotting. Aids in reducing excessive menstrual
flow. May play a role in bone formation and help prevent osteoporosis.
Necessary for normal liver functioning.
Deficiency - may cause Tendency to hemorrhage resulting from prolonged
blood clotting time, intestinal malabsorption, nose bleeding, miscarriage,
diarrhea, cellular disease.
Causes of depletion - Aspirin, antibiotics, mineral oil, rancid
fats, X-ray therapy
US RDA - Daily Values 80 micrograms (mcg)