Vitamin A (Retinol, Retinal and Beta-carotene)
Vitamin A (retinol, retinal, and beta carotene) is part of a fat-soluble family of compounds that includes the carotenoids. Vitamin A is found in two forms: preformed vitamin A or retinol, found in foods of animal origin; and provitamin A, also known as carotene and beta carotene, found in foods of both plant and animal origin.
Possible benefits: Boosts the immune system. Helps diminish the appearance of age spots. Helps maintain safe cholesterol levels. Helps ward off infections. Improves vision and is essential for normal eyesight. Often prescribed for hyperthyroidism and emphysema. Promotes healthy skin. Promotes strong bones,hair, teeth, and gums. Speeds healing of wounds.
RDA: 4,800 to 6,000 I.U. for adults.
Food sources: Eggs, liver, skim milk, and low-fat yogurt. Avaliable in multivitamin supplements.
Vitamin B1 (Thiamine)
Vitamin B1, also known as thiamine, is a coenzyme in the release of the neurotransmitter acetylcholine and is necessary for the conversion of carbohydrates, protein, and fat into glucose and glycogen for energy. It converts excess carbohydrates to fat for storage. It is a water-soluble vitamin.
Possible benefits: Aids in digestion by enhancing the muscle tone in the intestine. Maintains function of the central nervous system, muscles, and heart. Maintains healthy skin. May decrease the symptoms of depression and anxiety. May relieve the symptoms of emotional and physical stress. Plays a role in body's resistance to disease. RDA: 1.1 mg. for women, 1.5 mg. for men and pregnant and lactating women.
Food sources: Organ meats (liver), wheat germ, brown rice, rice bran, whole grains, egg yolks, fish, chicken, beans, raisins, collard greens, broccoli, and various nuts.
Available formats: Available in capsules, tablets, multivitamins and in B-complex formulas. Even more effective if the formula contains pantothenic acid, folic acid, and B12. Common dosage is 25 to 300 mg daily.
Cautions: Can be toxic if taken in megadoses (more than 5 to 10 g daily) for long periods of time. Prolonged use and high dosages are not recommended. Consult a doctor.
Notes: Deficiency causes the disease beriberi, which affects the gastrointestinal, cardiovascular, and peripheral nervous systems. It is easily destroyed by heat, light, or cooking. Thiamin requirements increase during increased metabolism, such as in fever, pregnancy, lactation, and muscular activities.
Vitamin B2 (riboflavin) is an important water-soluble vitamin that is not stored in the body. It is essential for the conversion of glucose into energy, and it improves thyroid function.
Possible benefits: Helps body metabolize carbohydrates, protein, and fat in food. Helps produce red blood cells. Important to the production and regulation of certain hormones. Improves vision and is used to relieve eye strain. May decrease the risk of prostate cancer. May help relieve depression and anxiety. Promotes healthy skin, nails, and hair. RDA: 1.2 to 1.7 mg. for adults. Increased to 1.6mg. during pregnancy.
Food sources: Beef liver, eggs, low-fat milk, nonfat yogurt, cheese, oysters, avocado, collard greens, lean meat, salmon, apples, apricots, carrots, and whole grains.
Available formats: Available as capsules, tablets, in multivitamins and B-complex. It works better when taken in a well-balanced formula. Increase the dosage during stressful periods. Deficiencies are common.
Vitamin B3 (niacin or nicotinic acid and niacinamide), a water-soluble vitamin, is not stored in the body and is absorbed in the small intestine. It works as a coenzyme in converting carbohydrates, protein, and fat into cellular energy.
Possible benefits: Aids in digestion. Boosts energy levels. Helps central nervous system function. Helps in normal brain function. Helps produce red blood cells. Helps to maintain healthy levels of cholesterol and triglycerides. Improves circulation. May help decrease the symptoms of depression and anxiety. Promotes healthy skin. RDA: 13 to 19 mg.
Food sources: Chicken, salmon, beef, peanut butter, green peas, potatoes, brewer's yeast, milk, avocados, dates, figs, and prunes.
Available formats: Available as niacin and niacinamide. Three types of supplements are immediate-release, time-release, and inositol hexaniacinate (the preferred type) niacin. Usual dosage is 25 to 300 mg per day.
Cautions: Taking high dosage of the time-release form can cause liver toxicity. High dosages can worsen blood glucose level in diabetes. Prolonged use and high dosages are not recommended. Consult a professional.
Vitamin B6 (pyridoxine) is a water-soluble vitamin involved in more bodily functions than almost any other single nutrient, affecting both physical and mental health. It is a coenzyme that is involved in the metabolism of protein and essential fatty acids.
Possible benefits: Helps produce hormones and neurotransmitters. Helps produce red blood cells and enzymes. May help reduce symptoms of PMS. Necessary for normal brain function. Needed for growth and maintenance of all body structures and functions. RDA: 1.6 to 2.0 mg. daily for adults.
Food sources: Eggs, spinach, fish, avocado, carrots, peas, chicken, brown rice, wheat germ, beans, sunflower seeds, and walnuts.
Available formats: Available in a wide range of doses, from 50 to 500 mg in individual tablets or capsules, multivitamin and B-complex formulas and as time-release capsules.
Cautions: May be toxic in high doses (over 2,000 mg daily are not recommended). May cause adverse effects in the nervous system. Prolonged use and high dosages are not recommended. Consult a doctor.
Notes: Supplements are most effective taken in equal amounts (50 to 100 mg) with B1 and B2, pantothenic acid, vitamin C, and magnesium. Essential for absorption of iron and B12. The bioavailability of this vitamin is greatly affected by cooking and processing.
Vitamin B12 (cobalamin, cyanocobalamin) is a water-soluble vitamin used as a coenzyme in blood formation. A deficiency is associated with pernicious anemia, which causes fatigue.
Possible benefits: Boosts energy. Enhances memory and learning. Helps the body utilize iron. Maintains normal function of the central nervous system. May help maintain fertility. May improve mental function for people with Alzheimer?s disease. May play a role in decreasing precancerous cell changes. Metabolizes carbohydrates, proteins, and fats. Promotes growth and development. Vital to red blood cell formation and cellular long life.
RDA: 2 mcg. for adults.
Food sources: All meats, clams, oysters, herring, kidney, beef liver, mackerel, milk, eggs, and yogurt. All sources are from animal origin only.
Available formats: Available in capsules and tablets as cyanocobalamin or in B-complex and multivitamins. Usual dosage is 5 to 100 mcg. Also you can get this as a sub-lingual tablet.(absorbed from putting under the tongue)
Cautions: No known toxicity. Prolonged use and high dosages are not recommended. Consult a professional Notes: Absorption of vitamin B12 decreases with age and with iron deficiencies. Absorption increases during pregnancy. It is stored in the liver, kidneys, and other tissues. Vegetarians should take supplements. Doctors give B12 injections for deficiencies associated with severe exhaustion and/or anemia.
Vitamin C (ascorbic acid) is a water-soluble vitamin. It is a potent antioxidant and performs many important functions in the body.
Possible benefits: Eases chronic bronchitis, asthma, and other upper respiratory problems. Enhances ability to cope with physical and mental stress. May decrease the risk of cancer. May prevent and/or reduce the symptoms and duration of colds. Plays a major role in the immune system. Promotes healing broken bones. Protects collagen and may lessen the tissue-damaging effects of the sun. Reduces risk of coronary heart disease by lowering bad (LDL) cholesterol and increasing good (HDL) cholesterol levels. Regulates tissue damage caused by aging. Speeds recovery from surgery, wounds, and injuries. Used for hemorrhages and bleeding gums. Works as a powerful free radical scavenger (antioxidant). RDA: 60 mg. daily.
Food sources: Brussels sprouts, strawberries, oranges and grapefruit, broccoli, collard greens, cantaloupe, baked potatoes, lima beans, papaya, and pineapple.
Available formats: Capsules, tablets, and powders in doses ranging from 250 to 5,000 mg. Take vitamin C with bioflavonoids and minerals such as calcium, magnesium, potassium, sodium, or zinc to increase bioavailability.
Cautions: High doses of vitamin C may cause bloating, intestinal gas, and loose stools. Consult a professional when taking megadoses of a single supplement.
Notes: Vitamin C can easily be destroyed by heat and light. Alcohol, smoking, and some medications can cause serious deficiencies. Iron absorption is increased when taken with vitamin C. Calcium and manganese supplements decrease the excretion of vitamin C and may increase its uptake.
Choline is similar to the B-complex vitamins B12 and folate and can be made by the body. Lecithin is the nutritional source of choline, which is needed for the proper transmission of nerve impulses from the brain through the central nervous system.
Possible benefits: Is believed to improve memory. Metabolizes fat and cholesterol in the body. Plays a role in gallbladder and liver functions. Plays a role in hormone production.
Food sources: Egg yolk, organ meats, legumes, meat, milk, soy beans, and whole grain cereals. Available formats: Usual dose: 500 mg daily.
Cautions: Large dosages may cause side effects such as diarrhea, dizziness, nausea, and depression. Prolonged use and high dosages are not recommended. Consult a health care professional.
Notes: (See lecithin.) Lecithin capsules and granules provide choline requirements.
Vitamin D (calciferol, cholecalciferol, ergocalciferol) is a fat-soluble vitamin that the body makes from ultraviolet rays of the sun. In its active form, it has a hormonelike effect on mineral absorption.
Possible benefits: Deficiency causes rickets in children. Fights free radical damage when combined with calcium. Maintains the density of bone. May decrease the risk of high blood pressure. May play a role in slowing the process of sclerosis and psoriasis. Needed for the absorption of calcium and phosphorus. Prevents deficiency that causes osteoporosis (decrease in bone mass), osteomalacia (decrease in mineral content of bone), and hypocalcemia (reduced minerals in bloodstream). Vital to the development of healthy bones and teeth. RDA: 400 to 800 IU for adults (or 5 to 10 ug.)
Food sources: Fish liver oils and fatty deepwater fish, salmon, sardines, eggs, and milk.
Available formats: Available as vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), which is the preferred form. Dosage ranges from 400 to 1,000 IU.
Cautions: Over 1,000 IU daily for an extended period of time can produce irreversible toxicity called hypercalcemia, which leads to calcium deposits in soft tissues. Other adverse effects are nausea, decrease in appetite, tiredness, restlessness, diarrhea, and headache. Prolonged use and high dosages are not recommended. Consult a health care professional.
Notes: Recent studies show deficiencies due to lack of sunshine are extremely common in older adults. Vitamin D supplements are more effective when taken with vitamins A and C, choline, calcium, and phosphorus.
Vitamin E (tocopherol) is a fat-soluble vitamin and an antioxidant believed to prevent cancer and cardiovascular disease. It also improves circulation and helps promote tissue repair.
Possible benefits: Decreases the risk of developing cataracts. Is a powerful antioxidant. Maintains a healthy nervous system. Maintains healthy arteries and lessens the risk of heart disease. May decrease the risk of cancer. May decrease the risk of fibrocystic breast disease. May improve poor circulation. May promote healing of wounds and decrease scar formation. May relieve symptoms of PMS. May slow the aging process due to antioxidant properties. May strengthen the immune system. RDA: 8 to 10 mg.
Food sources: Wheat germ oil, safflower oil, spinach, canned peaches, dried prunes, asparagus, avocado, broccoli, and shredded wheat.
Available formats: Available in natural (D-alpha tocopherol) and synthetic (DL-alpha tocopherol) forms. Natural form has higher bioavailablity. Usual dosage is 400 to 1,200 IU per day.
Cautions: Very high dosages may cause adverse effects, such as nausea, flatulence, headache, heart palpitations, and fainting. As it can lengthen bleeding time, vitamin E should not be taken before surgery. Prolonged use and high dosages are not recommended. Consult a professional.
Notes: Reduces free-radical levels by up to 26 percent in older adults when taken with vitamin C.
Folic acid, also called folacin, folate, vitamins M and Bc) is a member of the B complex group of vitamins. It is water-soluble and is absorbed from the small intestine, and along with vitamin B12 is essential to the metabolism of protein. It also maintains the cell's genetic code and regulates cell division and the transfer of inherited traits from one cell to another. It is involved in the transmission of nerves. Folic acid is also important to the production of serotonin.
Possible benefits: Boosts immune system. Involved in the production of neurotransmitters to regulate mood, sleep, and appetite. May alleviate feelings of depression. May prevent anemia in pregnant women, which can cause birth defects in infants. May relieve physical stress. Needed for formation of red blood cells. Promotes healthier looking skin. Used for uterine dysplasia. RDA: 180 to 200 mcg, 400 mcg during pregnancy, 280 mcg for nursing mothers.
Food sources: Brewer's yeast, lentils, black-eyed peas, beef liver, bran, wheat germ, whole wheat, beets, brown rice, orange juice, spinach, bananas, dates, asparagus, and green leafy vegetables. Red raspberry leaf tea.
Available formats: Often included in B-complex formulas in 100 mcg amounts. Usual dosage is 400 to 500 mcg. Folic acid works best when taken with B12 and vitamin C.
Cautions: Excessive intake of folic acid could trigger convulsions in epileptics who take the drug phenytoin. Prolonged use and high dosages are not recommended. Consult a health care professional.
Notes: Cooking and processing will destroy vitamin content. Folic acid is easily depleted by alcohol, antibiotics, birth control pills, caffeine, smoking, stress, chemotherapy, and certain medications. Deficiencies of folic acid in pregnant women can lead to neural tube disorder in newborns.
