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For quick reference see chart
Vitamins are essential for our ongoing
good health, and are most effective when consumed in fresh, natural foods or
good high quality supplements.
Some people may not completely absorb or properly assimilate vitamins from their diet. Pollution, poor nutrition, illness, prolonged periods of stress and some medical treatments deplete our body's vitamin stores and can interfere with vitamin absorption.
Some people may not completely absorb or properly assimilate vitamins from their diet. Pollution, poor nutrition, illness, prolonged periods of stress and some medical treatments deplete our body's vitamin stores and can interfere with vitamin absorption.
Vitamin A (Retinol)
Vitamin A is a weak antioxidant compared to carotenoida. Working deep inside
the core of our cells, best known for its role in our vision, also boosting
your health with vitamin A.
- strengthens
the immune system
- maintains
healthy eyes and skin
- supports
growth
- controls
cell “specialisation” (differentiation)
- helps
reproduction
Vitamin A can support the treatment of
many problems and might therefore already be included in some medications. Some
possible uses for Vitamin A include the treatment of:
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Unlike caretenoids, too much
preformed Vitamin A can be toxic. Hypervitaminosis A is relatively rare but
does occur, even though it is more likely caused due to excessive use of
supplements. Signs of a Vitamin A overdose can be:
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Critical adverse effects of Vitamin A
toxicity include an increased risk of birth defects and liver abnormalities.
Recent studies suggest that a long-term intake of too much preformed Vitamin A
might reduce bone mineral density (BMI) and therefore increase the risk of
osteoporosis and hip fracture. However, the available data is conflicting and
further research needs to be done.
Vitamin B Complex The
B Vitamins, or Vitamin B Complex, are a group of closely related water-soluble substances
which have certain functions in common although they each play individual roles
in the body.
B Vitamins are involved in the metabolic
processes that release energy from carbohydrates, fat, and protein - we would
lack energy without them. They play a role in cell multiplication and the
production of red blood cells. They are also important for our nervous system,
for normal nerve and brain function which affects our mood and behaviour.
The eight core members of the Vitamin B
Complex are:
- Vitamin B1 - Thiamine
- Vitamin B2 - Riboflavin
- Vitamin B3 - Niacin
- Vitamin B5 - Pantothenic
Acid
- Vitamin B6 - Pyridoxine
- Vitamin B7 - Biotin
- Vitamin B9 - Folate
- Vitamin B12 - Cobalamin
Vitamin B1
is necessary for the metabolism of carbohydrates, protein, and fat. It is
important for energy production and the functioning of our nervous system,
muscles, and heart. Because Thiamine is important for our brain cells, it also
affects our mood.
Although all B Vitamins work in a close
relationship, Vitamin B1 appears to work well with Vitamin B2 and B3.
Benefits of Vitamin B1 (Thiamine) Vitamin B1, B2 and B12, have
pain-relieving properties that are even more effective when these Vitamins are
used in combination.
Vitamin B1 is important for energy
production, nerve function, and brain cell viability. It is also said to
stabilize our appetite, to promote growth, and to boost our mood.
Thiamine is necessary for the metabolism
of alcohol, although alcohol in turn interferes with the absorption of
Thiamine.
Possible uses include:
- alcoholism
- Alzheimer's
disease
- anxiety
- atherosclerosis
- Crohn's
disease
- depression
- diabetes
mellitus
- hepatitis
- HIV/
AIDS
- insomnia
- multiple
sclerosis
There are no toxic levels of Thiamine
known today, thus there is no defined upper limit of intake. Vitamin B1 is only
marginally stored in our body and excessive amounts are easily excreted in the
urine. However, drowsiness or hypersensitivity to Thiamine is possible but
rare.
Vitamin B2 (Riboflavin) Riboflavin,
or Vitamin B2, was formerly known as Vitamin G until it was correctly assigned
to be a member of the Vitamin B group. It is a real energy provider.
We need Vitamin B2 for the metabolism of
fats, carbohydrates, and proteins, as well as for DNA (deoxyribonucleic acid)
and RNA (ribonucleic acid) metabolism. It is also required for thyroid enzyme
regulation and the production of corticosteroids. Riboflavin helps in the
formation of antibodies and red blood cells, and acts as an antioxidant.
This water-soluble Vitamin is not
stored to any great degree in our body and needs to be regularly part of our
diet. Excess amounts are excreted in the urine, and because of the natural
deep-yellow colour of Riboflavin, make our urine bright yellow, which is not
harmful.
Although all B Vitamins work in a close
relationship, Vitamin B2 appears to work more synergistically with Vitamin B1,
B3 and B6.
Riboflavin helps maintain healthy skin,
good vision, and promotes general health. Riboflavin may also reduce the
frequency of migraine headaches. Vitamin B1. B2 and B12, have pain-relieving
properties that are even more effective when these Vitamins are used in
combination.
Possible uses include:
- anaemia
- anorexia
- bulimia
- carpal
tunnel syndrome
- depression
- eye
fatigue
- fatigue
- HIV
support
- migraine
- neonatal
jaundice
- thyroid
disorders
No toxic levels have been established
for Riboflavin. Excess amounts are excreted in the urine, and because of the
natural deep-yellow colour of Riboflavin, make our urine bright yellow, which
is not harmful. However, very high doses may cause a passing itching, numbness,
or tingling sensation.
Vitamin B3 (Niacin) Niacin and
Niacinamide prevent the deficiency disease Pellagra. They are both forms of
Vitamin B3. Our body can produce Niacin from tryptophan, which is an essential
amino acid, but needs Vitamin B1. B2. B6 to do so. However, this process is
highly inefficient. Niacinamide also acts as an antioxidant.
The water-soluble Vitamin B3 is
involved in the production of hormones such as estrogens, progesterone,
testosterone, and insulin. Vitamin B3 helps with the transfer of hydrogen
between our cells and is important for energy production. Vitamin B3 has
positive effects on mood and brain function.
Vitamin B3 is important for energy
production. It is necessary for the metabolism of carbohydrates, protein, and
fat. Vitamin B3 supports healthy skin, and maintains a healthy nervous and
digestive system. It is also important for the detoxification of alcohol.
Niacin and Niacinamide requirements are
higher in people with diabetes mellitus. So far only the Niacin form of Vitamin
B3 is known to lower cholesterol levels.
Possible uses include:
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Niacin can cause a body-wide flushing or
tingling sensation which is not serious and usually subsides over time. Niacin
from food sources however, is not linked to adverse effects. Niacinamide, on
the other hand, needs to be studied in more detail but appears to be less
likely to show these side effects.
Vitamin B3 should be used with caution
by people with certain underlying medical conditions such as diabetes or liver
disease.
Side effects may include:
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Vitamin B5 (Pantothenic Acid) Pantothenic
Acid, or Vitamin B5, is found in all living tissues. The name
"Pantothen" is Greek and means "from everywhere".
Vitamin B5 is essential for fat,
carbohydrate, and protein metabolism. It is involved in cell building,
cholesterol synthesis, and the production of hormones and antibodies. Vitamin
B5 also supports the utilization of other nutrients.
The water-soluble Pantothenic
Acid provides energy and has positive effects on mood and brain function.
Vitamin B5 could also be an anti-stress
Vitamin because it provides energy and has positive effects on mood and brain
function. Vitamin B5 helps fighting infections by building antibodies, helps
making red blood cells, and helps cell building. It may also improve hair
growth and sperm activity.
Because Pantothenic Acid supports the
utilization of other Vitamins, it also supports many of the benefits of
the Vitamin B Complex
Vitamin B5 has no known toxicity and
only very rare cases with side effects such as diarrhoea, heartburn, or water
retention have been reported.
Vitamin B6 (Pyridoxine) Vitamin
B6, or Pyridoxine, is a group of six related compounds: pyridoxal, pyridoxine,
pyridoxamine, pyridoxal 5'-phosphate, pyridoxine 5'-phosphate, and pyridoxamine
5'-phosphate. Although these forms function like pyridoxine, their
bioavailability differs.
Our nervous and immune system needs
Vitamin B6 to function efficiently. Vitamin B6 is important for energy
production, healthy skin, muscles, and blood. It has similar characteristics
to Vitamin B1 B2 and B3
Vitamin B6 is important for carbohydrate
and protein metabolism, blood glucose regulation and the breakdown of glycogen,
the production of haemoglobin and antibodies, the formation of hormones and
neurotransmitters, as well as the activation of Vitamin B3. Many of these
functions are supported by Vitamin B 2 B9 and B12.
Vitamin B6 maintains our nervous and
immune system and promotes healthy skin and muscles.
Fluctuating blood sugar levels often
cause ups and downs in mood and energy. Vitamin B6 helps to maintain normal
blood sugar levels; it helps our blood to carry oxygen and to breakdown
glycogen.
Possible uses include:
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Although Vitamin B6 is
a water-soluble Vitamin and excess amounts are easily excreted,
toxicity is a concern and too much Vitamin B6 can result in nerve damage to the
arms and legs.
Adverse effects may include:
- headache
- insomnia
- nausea
- nerve
damage
- peripheral
neuropathy
- seizures
- sensory
neuropathy
Vitamin B7 (Biotin) The water-soluble Vitamin
B7, Biotin, was also known as Vitamin H until it was found that both substances
were identical. Subsequently the name Biotin replaced Vitamin H.Biotin is
important for fat, carbohydrate, and protein metabolism.
It is also involved in
glycogen synthesis and supports the utilisation of other nutrients. Biotin
helps to regulate blood sugar levels and promotes healthy skin, hair, and
nails. It is important in the metabolism of fatty acids, for energy production
and a healthy nervous system. Biotin supports the utilisation, and as such
the benefits, of Vitamin B5 B5 and B12. Although Biotin is very potent
and only very small quantities are required, Biotin shows no toxicity.
Vitamin B9 (Folate) The water-soluble Vitamin
B9, Folate or Folic Acid, was formerly known as Vitamin M. Folate occurs
naturally in foods and can be synthesized by our body. However, Folate has a
lower bioavailability than Folic Acid which is used in food fortification and
supplements.
Folic Acid needs Vitamin
B3 and Vitamin C for its activation. Vitamin B9 is
essential for protein metabolism and the formation of red blood cells. It also
stimulates platelet production. Vitamin B9 is required in deoxyribonucleic acid
(DNA) synthesis and is as such essential for cell growth and reproduction.
Vitamin B9 works closely with Vitamin B2 B6 and B12 Vitamin B9
appears to be another anti-stress Vitamin that also improves our mood.
Vitamin B9
is important for the prevention of neural tube defects and for a healthy
nervous system. It also maintains healthy homocysteine levels.
Possible uses include:
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Folate is not considered to be toxic and
even high doses of Folic Acid are considered to be safe and non-toxic. However,
high intakes of Folic Acid can make it difficult to detect a Vitamin
B12 deficiency because Folic Acid also reduces Vitamin B12 deficiency
symptoms but without correcting the neurological damage that also occurs. This
is why most Folic Acid products also contain Vitamin B12.
Adverse Effects may include:
- fever
- itching
- mental
changes
- shortness
of breath
- skin
rash
- sleep
disturbances
- wheezing
Vitamin
B12 (Cobalamin) Vitamin B12 is a group of compounds also
known as cobalamins. It occurs naturally in all foods of animal origin in form
of methylcobalamin and 5-deoxyadenosylcobalamin.
The synthetic forms of Vitamin B12 are
Hydroxycobalamin and Cyanocobalamin. Our body needs to produce a specific
protein called intrinsic factor to be able to absorb sufficient quantities of
this nutrient.
Vitamin B12 is essential in cell,
fat and carbohydrate metabolism, DNA and protein synthesis, and the activation
of Vitamin B9. It is also necessary for normal blood formation,
calcium absorption, and functioning of our nervous system. Vitamin B12 works
closely with Vitamin B6 and B9.
Vitamin B12 helps to maintain a
healthy nervous system, supports energy, and promotes growth. We need Vitamin
B12 for normal blood formation. Vitamin B12 works closely with Vitamin B6 and
B9 in regulating homocysteine levels among other functions.
Vitamin B1 B2, and B12
have pain-relieving properties that are even more effective when these Vitamins
are used in combination.
Possible uses include:
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Vitamin B12 has no known toxicity
from excess intakes of food and supplements. However, a few adverse effects and
possible dangers may exist from intravenous megadoses. Furthermore, large doses
of Vitamin B12 and Vitamin B9 might stimulate tumour growth!
Adverse Effects may include:
- acne
- diarrhoea
- hives
- itchy
skin
- peripheral
vascular thrombosis
Vitamin B
Complex The B Vitamins are involved in many
metabolic reactions in our body and are crucial for energy production and
utilization. They play a role in cell multiplication and the production of red
blood cells.
B Vitamins are important for our nervous system and can boost our
energy levels and improve our mood.
Some B Vitamins show pain-relieving
properties and may relieve symptoms of osteoarthritis or premenstrual syndrome
(PMS) to name a few.
As with many micronutrients, B group Vitamins appear to be
more effective in combination.
B group Vitamins are unlikely to cause a
toxic reaction. However, excessive intake of Niacin (Vitamin B3) for
example, can cause a flushing or tingling sensation. Others may cause nerve
damage, drowsiness, or diarrhoea.
B group Vitamins are mainly found in
eggs, fish, fruits, grains, kidneys, legumes, liver, meat, milk, nuts, poultry,
seeds, vegetables, and yeast. Water-soluble Vitamins are unstable to heat,
light and oxygen. Prolonged cooking can easily destroy these Vitamins.
For quick reference see chart
| Vitamin | Dosage | Functions | Natural Sources |
|---|---|---|---|
| Vitamin ARetinol and/or Beta Carotene | 5000 - 50,000 IU | Helps build healthy eyes, required for growth and bone development. Beta Carotene is a good antioxidant. Helps healing of infections. | Carrots, yams, pumpkins, yellow or orange fruits, beet greens, fish, eggs, tuna |
| Vitamin B1Thiamine | 25 - 300mg | Helps in carbohydrate metabolism and energy production. Required for normal nerve function. | Whole grains, rice bran, lean meats, fresh peas, beans, wheat germ, oranges, poultry, fish, enriched pastas |
| Vitamin B2Riboflavin | 25 - 300mg | Helps in production of energy from foods and the formation of red blood cells. | Fortified grains & cereals, leafy green vegetables, poultry, fish, yogurt, milk, cheese |
| Vitamin B3 Niacin | 25 - 300mg | Assists in release of energy from carbohydrates, fats and proteins; helps promote healthy skin. | Fortified breads and cereals, brewer's yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk peanuts, potatoes, tomatoes, tuna, veal, beef liver, chicken breast |
| Vitamin B5 Pantothenic Acid | 10 - 300 mg | Helps release energy from foods; required for synthesis of many substances. | Lean meats, whole grain cereals, fish, legumes |
| Vitamin B6 | 2 - 300 mg | Essential for protein metabolism and nervous system function; participates in synthesis of hormones and red blood cells. | Whole grain breads and cereals, fish, chicken, bananas |
| Vitamin B9 Folic Acid | 400 - 1,200 mcg | Essential for red blood cell formation and synthesis of DNA and protein | Fortified cereals, pinto beans, navy beans, green leafy vegetables, beef, brown rice, bran, cheese, lamb, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains |
| Vitamin12 Cyanocobalamin | 25 - 500 mg | Helps maintain healthy nervous system, required for normal growth and for production of red blood cells. Helps breakdown fatty acids. | Ham, clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, low fat diary products |
| Vitamin C | 60 - 5,000 mg | Required for formation of connective tissue, bones and teeth; assists in utilization of other vitamins, acts as an antioxidant. | Citrus fruits, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes, watercress |
| Vitamin D | 400 - 800 IU | Aides in normal bone growth and tooth function; facilitates calcium and phosphorus absorption. | Sun exposure, sardines, salmon, fortified milk, fortified cereals, herring, liver, tuna, margarine, cod liver oil |
| Vitamin E | 30- 1,200 IU | As an antioxidant it protects body cells and helps maintain normal red blood cells. | Whole grains, wheat germ, nuts, spinach, sunflower seeds |
| Vitamin H Biotin | 0.3 - 1 mg | Assists in metabolism of carbohydrates and synthesis of fats and proteins. | Legumes, nuts |
| Vitamin K | 80 mcg | Essential in the blood clotting process. | Green leafy vegetables like kale, spinach, broccoli, cauliflower |
Please be sure to check with your health care provider regrading your health situation, the list of vitamins above is provided for guidance only and not as a means of cure or treatment.
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