Fat-soluble vitamins
Fat-soluble vitamins are essential to your health, and each one has its one very important function in the body. Vitamins A, D, E and K are all classified as fat-soluble vitamins - since they are soluble in fat and are absorbed by the body from the intestinal tract. They follow the same path of absorption as fat and any condition interfering with the absorption of fats would result in poor absorption of these vitamins as well. This class of vitamin can be stored in the body to some extend, mostly in the liver, and because of this, short term deficiencies are less likely to manifest themselves slower than the water-soluble vitamins.
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Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water soluble vitamins
Vitamin C (ascorbic acid)
B Complex vitamins
Vitamin B 1 (thiamine, thiamin)
Vitamin B 2 (riboflavin)
Vitamin B 3 (niacin, niacinamide, nicotinic acid)
Vitamin B 5 (pantothenic acid)
Vitamin B 6 (pyridoxine)
Vitamin B 9 (folacin, folic acid)
Vitamin B 12 (cyanocobamin, cobalamin)
PABA (para-amino-benzoic acid)
Choline
Inositol
Vitamin H (biotin)
Vitamin A (retinol and beta-carotene)
Vitamin A and carotene can be obtained from either animal or vegetable sources. The animal form is divided between retinol and dehydroretinol whereas the vegetable carotene can be split into four very potent groups - alpha-carotene, beta-carotene, gamma-carotene and crypto-carotene. With enough beta-carotene available in the body, the body can manufacture its own vitamin A.
Importance of Vitamin A
Vitamin A is necessary for the growth and repair of body tissues; as it helps to maintain a smooth, soft and disease-free skin; it also helps to protect the mucous membranes of the mouth, nose, throat and lungs, thereby reducing susceptibility to infections; it protects against air pollutants, counteracts night-blindness and weak eyesight; it also aids in the formation of bone and teeth. Medical research has shown that foods rich in Beta Carotene help reduce the risk of lung cancer and certain oral cancers and helps maintain a strong immune system. Unlike Vitamin A from fish liver oil, Beta Carotene is non-toxic.
More of this vitamin is usually required when an individual consumes a high level of alcohol, on a low-fat diet, or a diet high in polyunsaturated fatty acids, smokers and people that live in a polluted area. It may also be indicated if you suffer from diabetes or have an under-active thyroid gland. Be careful of vitamin A in pregnancy.
Deficiency of vitamin A
A deficiency of vitamin A can lead to night blindness; increased susceptibility to infections; rough, dry, scaly skin; loss of smell and appetite; frequents fatigue; defective teeth and gums' and retarded growth. And eye problems such as dryness of the conjunctiva and cornea. Dry itchy eyes are normally a warning of not enough vitamin A. Once the deficiency becomes severe, the cornea can ulcerate and permanent blindness may follow. Abscesses forming in the ear, sinusitis, frequent cold and respiratory infections as well as skin disorders, such as acne, boils and a bumpy skin, as well as weight loss might be indicative of the vitamin being in short supply. Insomnia and reproductive difficulties may also be indicative of that the vitamin is in short supply. Hair and scalp can also become dry with a deficiency, especially if protein is also lacking.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
Male 5,000 IU per day (1,000 µg equivalent), female 4,000 IU per day (800 µg retinol equivalent), although 10,000 IU per day is normally used in supplementation.
Risks of Toxicity and symptoms of high intake
Processed Vitamin A can be toxic in large doses, and when taken during pregnancy can cause birth defects. Your body stores excess vitamins A so don’t exceed the RDA. Dosages that exceed twice the RDA must be taken under medical supervision. Toxicity can appear in some individuals even at relatively low intake and the symptoms may include nausea, dizziness, menstrual problems, skin changes and dryness, itchiness, irritability, vomiting, headaches and the long term use can cause hair loss, bone and muscle pain, headache, liver damage, and an increase in blood lipid concentrations. Women that are pregnant must be careful as a high intake of this vitamin can cause birth defects, and are advised not to take the processed form of Vitamin A. Pro-vitamin A - beta-carotene does not cause toxicity.
Points of interest
In some cases when ingesting large amounts the skin colour may have a tint of orange, as the carotene is stored in the skin. Retinol is destroyed by light, high temperatures as well as when using copper or iron cooking utensils. Soaking of vegetables and fruit rich in Beta-carotene should not be soaked in water for long periods, as the nutrients can be lost.
Vitamin A can be found in the following food sources
Liver, milk, egg-yolk, carrots, dark green leafy vegetables and yellow fruits are high in vitamin A or beta-carotene.
Vitamin D - Calciferol
Vitamin D is usually called the sunshine vitamin and is also referred to as calciferol as the body, in a sunny climate can manufacture this vitamin through photosynthesis from the sun rays on your skin using cholesterol from your body to do so. When individuals are seldom exposed to sunlight, or if they always wear sunscreens with a SPF factor higher than 8, they may need to take extra Vitamin D. For vegetarians that follow a strict diet and older people are also advised to check their level of Vitamin D. People with compromised kidneys or liver conditions are at risk if the level is low of this vitamin, as the kidneys and liver activate Vitamin D in the various processes taking place in the kidney and liver.
Importance of Vitamin D
Vitamin D helps the absorption of calcium; it also assists in bone growth and promotes strong teeth. It also helps to regulate the amounts of phosphorus in the body and assist in a healthy heart and nervous system. Some studies have shown positive effects in assisting psoriasis, the immune system, thyroid function as well as normal blood clotting.
Deficiency of Vitamin D
A shortage of Vitamin D may lead to softening of the bone and muscle twitching and convulsions, a deficiency is children causes rickets - resulting in bent legs. In adults, the shortage causes loss of minerals from the bones, in places where the bones are sore, tender, and weak muscles with the possibility of deafness developing. In older people, osteoporosis may appear when protein is also lost from the bone. Vitamin D shortage may also result to having a burning sensation in the mouth and throat, diarrhea, insomnia and visual problems.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
Male 400 iu, female 400 iu.
Risks of Toxicity and symptoms of high intake
Usually clinical guidelines for toxicity are set as 5,000 to 10,000 iu per day to cause toxicity, but some researchers place the value much higher to reach toxicity. It is advised that a person taking this as a form of capsule/tablet supplement the intake should be no more than 600 iu per day. Access of Vitamin D in your system could lead too an elevated calcium level, a lower appetite, increased thirst, nausea, vomiting, drowsiness, and abdominal pain. A long-term effect of too much Vitamin D will result in a deposit of calcium in soft tissues of the body including the blood vessel walls and kidneys where it will cause serious damage.
Vitamin D can be found in the following food sources
Fish, sardines, salmon, tuna and mackerel, liver, egg yolk and butter. Small amounts are present in dark leafy vegetables.
Vitamin E - Tocopherol
The reputation of Vitamin E known to spice up you’re an individual’s sex life to halting wrinkles and old age. The most important functions of this Vitamin E are its antioxidant properties, and is also an effective chain-breaking, lipid-soluble antioxidant in biological membranes, and aids in membrane stability. Vitamin E is an essential fat-soluble vitamin that includes eight naturally occurring compounds in two classes designated as tocopherols and tocotrienols.
Importance of Vitamin E
Vitamin E is a very powerful antioxidant; it protects the cells from oxidation, and neutralizes unstable free radicals, that may cause damage. The vitamin E giving up one of its electrons, to the electron deficient, making it stable does this function. Vitamin E performs an antioxidant function, which protects the other antioxidants from being oxidized. Vitamin E also assists in fighting heart disease and cancers and is essential for red blood cells, which helps with cellular respiration and protects the body from pollution – specifically the lungs. Major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; thus alleviating fatigue; aids in bringing nourishment to cells; strengthens the capillary walls & prevents the red blood cells from destructive poisons; prevents and dissolves blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions.
What is the difference between d-alpha and dl-alpha? Both work exactly the same in the body. There is some evidence that d-alpha is about 20% more powerful, but it costs about 400% more. In other words 800 I.U. of d-alpha would work as well as 1000 I.U. of dl-alpha. But, the 800 I.U. d-alphas would cost 4 times as much as 1000 I.U. of dl-alpha. The best buy by far is dl-alpha. Vitamin E increases stamina and endurance. Vitamin E is also used to great effect for skin treatments - in helping the skin look younger, promoting healing and cutting down the risk of scar tissue forming. Rubbed into the skin as a lotion also helps to alleviate the skin from eczema, skin ulcers cold sores and shingles. Vitamin E should be taken when an individuals diet is high in refined carbohydrates, fried foods and fat, or a female taking a birth control pill or hormone replacement therapy, then a supplement of Vitamin E might be called for. Females suffering from pre-menstrual cramps, menopausal hot flushes, or individuals after a stroke or suffering from a heart disease should benefit from Vitamin E.
Deficiency of vitamin E
A deficiency of Vitamin E is not common, and the symptoms not very clear-cut, which may include fatigue, inflamed varicose veins, wounds healing slowly, premature aging and lack of sexual vitality. When Vitamin E is in short supply symptoms may include acne, anaemia, muscle disease, dementia, cancers, gallstones, shortened red blood cell life span, loss of reproductive powers, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
Males 300 iu (10 mg) per day and females 8 mg per day
Risks of Toxicity and symptoms of high intake
Difficult to reach high levels toxicity and high intakes may induce diarrhea, nausea or abdominal wind. People on anticoagulant medication should not take more than 1,200 iu per day.
Points of interest
Vitamin E is usually lost in food processing which includes milling, cooking, freezing, long storage periods and when exposed to air.
Vitamin E can be found in the following food sources
Nuts, oils, vegetables, sunflower seeds, whole grains, spinach, oils, seeds, wheat oils, asparagus, avocado, beef, seafood, apples, carrots, celery etc.
Vitamin K - Phylloquinone
Vitamin K is also produced in the intestines and this function is improved with the presence of cultured milk, like yoghurt, in the diet, Vitamin K is a fat-soluble vitamin and is found in nature in two forms - K1, also called phylloquinone, is found in plants and vitamin K2, also called menaquinone, which can be synthesized by many bacteria. Vitamin K3, menadione, is a synthetic form of this vitamin which is manmade.
Importance of Vitamin K
Vitamin K is used in the body to control blood from clotting and is essential for synthesizing the liver protein that controls the clotting. It is involved in function of creating the important prothrombin, which is the precursor to thrombin - a very important factor in blood clotting. It is also involved in bone formation and repair. In the intestines it assists in converting the glucose to glycogen, which is then stored in the liver.
Deficiency of Vitamin K
Usually the first symptoms of a shortage of this vitamin is nosebleeds, internal hemorrhaging. The deficiency of this vitamin in babies results in hemorrhagic disease, as well as postoperative bleeding and hematuria.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind. Males 80 micrograms per day and females 70 micrograms per day
Risks of Toxicity and symptoms of high intake
Toxicity of the natural vitamin does not easily occur with normal dietary intake, but can happen if synthetic compound vitamin K 3 is taken. High to toxic uptake in the synthetic form may cause flushing and sweating, Jaundice and anaemia could also develop. Consult your medical practitioner when taking any anti-coagulant (anti-clotting) medication, before taking a Vitamin K supplement. Pregnant females must be careful not to take too much Vitamin K in the last stages of pregnancy, since it could be toxic for the baby.
Vitamin K can be found in the following food sources
Vitamin K is found in leafy vegetables (especially spinach and celery), cheese and liver. It is also found in asparagus, coffee, bacon and green tea.
Water-soluble vitamins
Water-soluble vitamins are essential to an individual’s health, and they all have an important function in the body and due to its solubility in water, are normally easily lost in urine.
Vitamins B complex, including thiamine, riboflavin, niacin, B6 (pyridoxine), folacin, B12 (cyanocobalamin), pantothenic acid, biotin and vitamin C, as well as PABA, inositol and choline are all water soluble and are therefore classed as “water-soluble” vitamins. Although PABA, inositol and choline are listed here, their classification as vitamins is sometimes questioned. This class of nutrient cannot be stored in the body to the same extent as that of fat-soluble vitamins, and because of this, deficiencies are more likely to manifest themselves than those of the fat-soluble class.
Vitamin C - ascorbic acid
Vitamin C also known as, ascorbic acid, L-ascorbic acid, dehydroascorbic acid, the antiscorbutic vitamin, L-xyloascorbic acid and L-threo-hex-2-uronic acidy-lactone, is a much talked about vitamin, with people claiming it as a cure-all for may diseases and problems - from cancer to the common cold. Yet, this miracle vitamin cannot be manufactured by the body, and needs to be ingested.
Importance of Vitamin C
Vitamin C is essential for healthy teeth, gums & bones; it helps to heal wounds, scar tissue, and fractures; it also prevents scurvy; builds resistance to infection; and it aids in the prevention & treatment of the common cold; gives strength to blood vessels; aids in the absorption of iron. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, & some vegetables) into cancer-causing substances. According to Dr. Lines Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%. Vitamin C also assists in the prevention of blood clotting and bruising, and strengthening the walls of the capillaries. Vitamin C may also enhance the immune system and help reduce cholesterol levels, high blood pressure and preventing arteriosclerosis.
Deficiency of Vitamin C
A deficiency of Vitamin C will lead to soft & bleeding gums, swollen or painful joints, slow-healing wounds & fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin haemorrhages, capillary weakness, anaemia, and impaired digestion. Various problems can arise, although scurvy is the only disease clinically treated with vitamin C. However, a shortage of vitamin C may result in "pinpoint" haemorrhages under the skin. A lack of water retention also happens with a shortage of vitamin C, and weakness, a lack of energy.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
The RDA is 60 mg, per day - yet this amount will only prevent you from picking up scurvy and more recent studies suggest that an intake between 200 - 500 mg per day may be the most beneficial for healthy people. The recommend dosage for pregnant or lactating women is 75-95 mg per day.
Risks of Toxicity and symptoms of high intake
As Vitamin C (ascorbic acid) is a water-soluble vitamin, toxic levels are not built up or stored in the body, of which any excess is lost mostly through urine. When extremely large amounts are taken gastrointestinal problems may appear, but this will normalize when the intake is cut or reduced. It is difficult to determine a level where a person is experiencing discomfort as, some people can easily consume in access of 25,000 mg per day, some start having a problem at 600 or 1,000 mg. When taken in mega dose therapy individuals may have side effects such as gastrointestinal complaints including diarrhea, nausea and abdominal cramps. These side effects normally stop as soon as high potency intake is reduced or stopped. High mega doses of vitamin C should be avoided by individuals with a history of renal stones due to oxalate formation or other diseases related to excessive iron accumulation.
Extremely high dosage of vitamin C may predispose premature infants to hemolytic anaemia due to the fragility of their red blood cells. The need for vitamin C will dramatically increase in times when the body is subjected to trauma, infections, and strenuous exercise, elevated environmental temperatures or if the person is a regular smoker. Smokers should supplement with another 100 mg per day. Exercise extreme caution when taking aspirin and vitamin C together - it may cause stomach irritation.
Vitamin C can be found in the following food sources
Green leafy vegetables, berries, citrus fruits, guavas, tomatoes, melons, papayas, strawberries, green and red peppers, collard and mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley etc.
Vitamin B complex
Vitamin B complex actually refers to a selection of nutrients with some very similar properties, but they are separate nutrients, although most of them work in synergy.
Vitamin B complex similarities
It was these similarities that made researchers first think on one vitamin alone, but after full investigation it was found that there were in actual fact several factors included in this one term – hence the group was called the vitamin B complex – but each fraction receiving a separate designation, letter, descriptive name or chemical term. All these nutrients are soluble in water and are distributed in many common foods with many similarities in dietary sources.
Food sources of vitamin B complex
Liver and yeast
Vitamin B1 - thiamine, thiamin
Thiamin, also known as Vitamin B1, is used in many different body functions and deficiencies may have far reaching effects on the body, yet very little of this vitamin is stored in the body, and depletion of this vitamin can happen within a couple of weeks (14 days). Thiamin is also a miraculous nutrient, somebody suffering from beriberi, scarcely able to lift their head from their pillow, will respond quickly from injected thiamin, and will be on their feet within a matter of hours.
Importance of Vitamin B1 - thiamine
Vitamin B1 Thiamin may enhance circulation, and helps with blood formation and the metabolism of carbohydrates. It is also needed to maintain the health of the nervous system and is used in the biosynthesis of a number of cell constituents, including the neurotransmitter acetylcholine and gamma-aminobutyric acid (GABA). It is also used in the manufacture of hydrochloric acid, and therefore plays a part in digestion. It is also good for the brain and may also help with depression and assist with concentration and is good for the memory and learning. In children it is required for growth and has shown some indication to assist in arthritis, cataracts as well as infertility. When taking alcohol, antacids and birth control pills or if you have hormone replacement therapy, you need to look at your vitamin B1 intake. People suffering from depression or anxiety and those passing large volumes of urine, or suffering from an infection may all require more vitamin B1.
Deficiency of Vitamin B1
Vitamin B! Deficiency will result in beriberi, and other minor deficiencies may be indicated with extreme fatigue, irritability, constipation, water retention and an enlarged liver. Forgetfulness, gastrointestinal disturbances, heart changes, irritability, laboured breathing and loss of appetite could also be experienced. With too little vitamin B1 a person could also experience nervousness, numbness of the hands and feet, pain and sensitivity, poor coordination, tingling sensations, weak and sore muscles, general weakness and severe weight loss.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
Male 1.4 mg per day and female 1.0 mg per day, although 50 mg is usually used in supplementation
Risks of Toxicity and symptoms of high intake
Thiamin toxicity is uncommon; as excesses are readily excreted, although long-term supplementation of amounts larger than 3 grams have been known to cause toxicity.
Points of interest
Very helpful for motion sickness in air and sea travel, and also repels insects when excreted through the skin. Vitamin B1 is lost in cooking, and intake may be low if the diet is high in refined foods. Do not add soda when boiling green vegetables since soda is alkaline and will destroy Vitamin B1
Vitamin B1 can be found in the following food sources
Sunflower seeds, peanuts, wheat bran, beef liver, pork, seafood, egg-yolk.
Vitamin B2 - riboflavin
Riboflavin (vitamin B2) is manufactured in the body by the intestinal flora and is easily absorbed, although very small quantities are stored, so there is a constant need for this vitamin.
Importance of Vitamin B2 - riboflavin
Vitamin B2 is needed by the body to use oxygen and the metabolism of amino acids, fatty acids, and carbohydrates. Riboflavin is further needed to activate vitamin B6 (pyridoxine), which helps to create niacin and assists the adrenal gland. It may be used for red blood cell formation, antibody production, cell respiration, and growth. It eases watery eye fatigue and may be helpful in the prevention and treatment of cataracts. Vitamin B2 is required for the health of the mucus membranes in the digestive tract and helps with the absorption of iron and vitamin B6. Although it is needed for periods of rapid growth, it is also needed when protein intake is high, and is most beneficial to the skin, hair and nails. Extra vitamin B2 might be needed when consuming alcohol, antibiotics, and birth control pills or doing strenuous exercise. If you are under a lot of stress or on a calorie-restricted diet, this vitamin could also be of use.
Deficiency of Vitamin B2
A deficiency of vitamin B2 may manifest itself as cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions. Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also been reported. Burning feet can also be indicative of a shortage.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
Male 1,6 mg per day and female 1.2 mg per day although 50 mg is mostly recommended for supplementation
Risks of Toxicity and symptoms of high intake
The limited capacity to absorb orally administered riboflavin precludes its potential for harm. Riboflavin intake of many times the RDA is without demonstrable toxicity. A normal yellow discoloration of the urine is seen with an increased intake of this vitamin - but it is normal and harmless.
Vitamin B2 can be found in the following food sources
Organ meats, nuts, cheese, eggs, milk and lean meat are great sources of riboflavin, but is also available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yoghurt.
Vitamin B3 - niacin, niacinamide, nicotinic acid
Niacin also called nicotinic acid, niacinamide or nicotinic acid and referred to as vitamin B 3, which can be manufactured by the body. Niacin is derived from two compounds - nicotinic acid and niacinamide.
Importance of Vitamin B3 - niacin
Vitamin B3 is needed for cell respiration, as helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.
Nicotinic acid (but not nicotinamide) given in drug dosage improves the blood cholesterol profile, and has been used to clear the body of organic poisons, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply.
Deficiency of Vitamin B3
Vitamin B3 deficiency may cause pellagra, the classic niacin deficiency disease, and is characterized by bilateral dermatitis, diarrhea, and dementia. A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
Male 18 mg per day and female 13 mg per day
Although 100 mg is mostly used in supplementation. Consuming alcohol and not having enough protein in your diet may increase your need for niacin.
Risks of Toxicity and symptoms of high intake
Nicotinic acid, but not nicotinamide in doses larger than 200 mg causes flushing by dilating the blood vessels, which can also cause the blood pressure to drop. These flushes are normally harmless. Large dosages can also cause itching, elevated blood glucose, peptic ulcers and liver damage. Large doses given to lower cholesterol may produce hyperuricemia, and hepatic abnormalities. These effects are reversed if the drug is reduced in amount or discontinued. People with diabetes, glaucoma, any liver disease or peptic ulcers should be careful of niacin supplementation.
Points of interest
Nicotinamide is been clinically investigated for helping to prevent and control diabetes. A cup of coffee also provides about 3 milligrams of niacin.
Vitamin B3 can be found in the following food sources
Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish.
Vitamin B5 - pantothenic acid
Pantothenic acid, also known as vitamin B5, as well as the "anti-stress vitamin" is part of the B group vitamins and classified as a water-soluble vitamin. This nutrient can be manufactured in the body by the intestinal flora.
Importance of Vitamin B5 - pantothenic acid
Vitamin B5 plays an important role in the secretion of hormones, such as cortisone because of the role it plays in supporting the adrenal gland. These hormones assist the metabolism, help to fight allergies and are beneficial in the maintenance of healthy skin, muscles and nerves. Pantothenic acid is also used in the release of energy as well as the metabolism of fat, protein and carbohydrates. It is used in the creation of lipids, neurotransmitters, steroid hormones and haemoglobin.
Deficiency of Vitamin B5
A short supply of Vitamin B5 will give symptoms like fatigue, headaches, nausea, tingling in the hands, depression, personality changes and cardiac instability have been reported.
Frequent infection, fatigue, abdominal pains, sleeps disturbances and neurological disorders including numbness, paresthesia (abnormal sensation such as "burning feet" syndrome), muscle weakness and cramps are also possible indications that this nutrient is in short supply. Biochemical changes include increased insulin sensitivity, lowered blood cholesterol, decreased serum potassium, and failure of adrenocorticotropin to induce eosinopenia. People under stress, prone to allergies, consuming alcohol or eating too many refined foods might develop a shortage of this vitamin.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
No recommended dosage but 10 - 100 mg is indicated.
Risks of Toxicity and symptoms of high intake
It does not appear to be toxic in high dosage, although diarrhea, digestive disturbances and water retention have been reported on dosage exceeding 10 g a day.
Taking 1,500 mg a day over an extended period may cause sensitivity to the teeth.
Points of interest
Do not add soda to the water when cooking vegetables - it will destroy the pantothenic acid.
Vitamin B5 can be found in the following food sources
Beef, brewer’s yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.
Vitamin B6 - pyridoxine
Vitamin B6, also known as pyridoxine is part of the B group vitamins and is water-soluble and is required for both mental and physical health.
Importance of Vitamin B6 - pyridoxine
Pyridoxine is needed for the balancing of hormonal changes in women as well as assisting the immune system and the growth of new cells. It is also used in the processing and metabolism of proteins, fats and carbohydrates, while assisting with controlling your mood as well as your behaviour. Pyridoxine might also be of benefit for children with learning difficulties, as well as assisting in the prevention of dandruff, eczema and psoriasis. It assists in the balancing of sodium and potassium as well promotes red blood cell production. It is further involved in the nucleic acids RNA as well as DNA. It is further linked to cancer immunity and fights the formation of the toxic chemical homocysteine, which is detrimental to the heart muscle. Women in particular may suffer from pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy. Mood swings, depression as well as loss of sexual drive is sometimes noted when pyridoxine is in short supply and the person is on hormone replacement therapy or on birth control pills. Individuals taking antidepressants, contraceptive pills or be on hormone replacement therapy may need more of this vitamin. As this vitamin is readily lost in the urine, it must be taken regularly to ensure an adequate amount in the body. Individuals on a very high protein diet, using alcohol, or allergic to MSG (mono sodium glutamate) and/or tartrazine may also consider increasing their vitamin B6 intake.
Deficiency of Vitamin B6
Irritability, nervousness and insomnia as well as general weakness, skin changes such as dermatitis and acne as well asthma and allergies might develop when pyridoxine is in short supply. Symptoms may include nails that are ridged, an inflamed tongue as well as changes to your bones - which can include osteoporosis and arthritis. Kidney stones may also appear.Vitamin B6 deficiency symptoms will be very much like those of B2 and B3. Vitamin B6 is needed by the body to manufacture its own B3 vitamin.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind. Males 2 mg per day and females 2 mg per day
Risks of Toxicity and symptoms of high intake
Supplementation should be controlled as extreme dosage, such as in excess of 2,000 mg per day, may cause neurological damage. People on medication for Parkinson's disease should be careful about taking Vitamin B6 as it can inactivate levodopa. People taking pyridoxine late at night sometimes experience very vivid dreams.
Vitamin B6 can be found in the following food sources
Good sources to obtain pyridoxine from are brewer's yeast, eggs, chicken, carrots, fish, liver, kidneys, peas, wheat germ, walnuts,
Vitamin B9 - folic acid, folacin,
Folic acid, also known as Vitamin B9, is also referred to as folacin or folate and its chemical name is pteroylglutamic acid. This vitamin can be manufactured by the body and be stored in the liver.
Importance of Vitamin B9 - folic acid
Folic acid is needed for DNA synthesis and cell growth and is important for red blood cell formation, energy production as well as the forming of amino acids. Folic acid is essential for creating hemi, the iron containing substance in haemoglobin, crucial for oxygen transport.
It is important for healthy cell division and replication, since its involvement as coenzyme for RNA and DNA synthesis. It is also required for protein metabolism and in treating folic acid anaemia. Folic acid also assists in digestion, and the nervous system, and works at improving mental as well as emotional health. This nutrient may be effective in treating depression and anxiety. Shortage of folic acid may be indicated with diarrhea, heartburn and constipation.
Folic acid is very important in the development of the nervous system of a developing fetus. Pregnant women are sometimes advised to take a small supplement of folic acid to help prevent spina bifida and other congenial nervous disorders, and may also assist to reduce the risk of toxaemia in pregnancy, premature labour and haemorrhaging. It is also thought to enhance the production of milk after delivery. Sufferers of psoriasis may consider taking extra folic acid, people under stress or anyone consuming alcohol. Women on birth control pills or busy with hormone replacement therapy may benefit from folic acid, as well as children if they are on goat’s milk instead of cow’s milk.
Deficiency of Vitamin B9
A deficiency of folic acid for an unborn baby may increase the risk of the baby being born with spinal bifida and other serious defects of the nervous system. When deficient of folic acid, an individual might suffer from fatigue, acne, a sore tongue, cracking at the corners of the mouth (same as deficiency of vitamin B2, vitamin B6 as well as iron). Long-term deficiency may result in anaemia and later in osteoporosis, as well as cancer of the bowel and cervix.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
400 micrograms per day
Risks of Toxicity and symptoms of high intake
An Individual on medication for epilepsy should be careful with large amounts of folic acid, since it can change the functioning of such drugs. Too much folic acid may mask a Vitamin B12 deficiency. Regular high intake of folic acid may cause digestive upset, energy loss and insomnia.
Vitamin B9 can be found in the following food sources
Fresh green vegetables, such as spinach and broccoli contain folic acid. It is also found in fruit, starchy vegetables, beans, whole grains and liver.
Vitamin B12 - cyanocobamin and cobolamin
Vitamin B 12, known as cyanocobalamin, cobolamin and also known as the energy vitamin is a very widely researched vitamin, and used in supplementation to a very large degree. This complex structured compound with its cobalt content forms part of the B group vitamins, and the body needs very small amounts.
Importance of Vitamin B12 – cyanocobamin
Cobolamin is needed in the manufacture of red blood cells and the maintenance of red blood cells; it stimulates appetite, promotes growth and releases energy. It is often used with older people to give an energy boost, assist in preventing mental deterioration and helps with speeding up thought processes. Some researches are of the opinion that it helps with clearing up infections and provide protection against allergies and cancer. Vitamin B12 is also needed in the metabolism of fats, proteins and carbohydrates.
Deficiency of Vitamin B12
A deficiency of Vitamin B12 will include symptoms like a sore tongue, weakness, fatigue, weight loss, back pain and apathy. This could further result in loss of balance, decreased reflexes, tingling of the fingers, ringing in the ears etc. A deficiency may also result in the raising of the level of homo-cysteine in the blood - which in high doses can be toxic to the brain, which may be involved in Alzheimer disease. Severe deficiency could result in pernicious anaemia. Another problem that appears in deficiency is the eroding of the myelin sheath - the fatty sheath of tissue, which insulates the nerve fibres in the body. Individuals on a strict vegetarian and macrobiotic diets are often deficient on Vitamin B12.
Some people suffer from a potentially serious problem, causing the vitamin not to be absorbed in the intestinal tract, which can lead to pernicious (destructive) anaemia. Individuals consuming alcohol should check their B12 levels or if they are taking laxatives or antacids regularly.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind. Male and female 3 mcg per day.
Risks of Toxicity and symptoms of high intake
Toxicity has not yet been established but individuals taking vitamin B12 injections may experience skin problems if in large excess, this will normalize once the injections are stopped.
Other interesting points
Vitamin B12 cannot be manufactured by any plants, and therefore is only found in animal products and algae (bacterium) - therefore a deficiency may occur to individuals on a strict vegetarian diet. Vitamin B12 needs about 3 hours to be absorbed where as other B vitamins are absorbed almost immediately.
Vitamin B12 can be found in the following food sources
Liver, organ meat, muscle meat, shellfish, eggs, cheese, fish, and can be manufactured in the body. Non-processed milk
PABA - para-amino-benzoic acid
PABA is the abbreviation for para-amino-benzoic acid that is a nutritional ingredient. Since it is a moiety of PGA, a form of folic acid, debate amongst some health professionals do not consider it a vitamin, but only as a B-complex factor.
Importance of PABA
PABA is needed to improve and breakdown the protein used in the body, it is related to red blood cell formation as well as assisting the manufacture of folic acid in the intestines and maintains the intestinal flora. Para-amino-benzoic acid is also used in sunscreen preparations as it can help protect the skin against ultra-violet radiation. Helps in hair growth as well as reversing the greying of hair. Individuals suffering from vitiligo, over-pigmentation of skin, or without pigment in some spots, have shown an improvement of the skin after more PABA was ingested.
Deficiency of PABA
A deficiency of PABA will result in fatigue, irritability, nervousness and depression might manifest itself as well as constipation. Weeping eczema has also been noted in people with PABA deficiency as well as patchy areas on the skin.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind. No recommended dosage but 50 mg per day is usually used in supplementation.
Risks of Toxicity and symptoms of high intake
When higher than factor (SPF) 8 sunscreens are used, the manufacture of Vitamin D in the body could be reduced. Nausea, skin rashes and vomiting might be indicative of PABA taken in excess. Excessive levels of PABA are stored in the body and may cause liver damage.
Vitamin B12 can be found in the following food sources
PABA is found in liver, kidney, brewer's yeast, molasses, whole grains, mushrooms and spinach, and can be made by intestinal bacteria.
Choline
The metabolism of Choline is closely interrelated to that of methionine, and methyl-folate, and at times Choline treated by some nutritional specialists as a stepchild in nutrition.
Importance of Choline
Choline assists in controlling the body weight and cholesterol levels, keeping cell membranes healthy and in preventing gallstones. It is also most useful in the maintenance of the nervous system, assisting memory and learning, and may help to fight infections, including hepatitis and AIDS. Choline is very critical for normal membrane structure and function. Choline is the major precursor of betaine, and it is used by the kidneys to maintain water balance and by the liver as a source of methyl-groups for methionine formation. It is also needed to produce the important neurotransmitter acetylcholine. It assists in nerve impulse transmission, gallbladder regulation, liver functions and lecithin production.
Deficiency of Choline
A deficiency of Choline does not happen that easily, if it does it may lead to liver disease, raised cholesterol levels, high blood pressure as well as kidney problems, Choline deficiency may also manifest itself in the inability to digest fats, stunted growth and a fatty build-up in the liver. Memory and brain function may also be impaired.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind. The dosage is relative to the amount of fats ingested in the diet, but for a guide you can use male 550 mg/ per day and female 425 mg per day, although mega dose vitamin proponents use far higher dosages.
Risks of Toxicity and symptoms of high intake
An individual should not take more than the maximum level of Choline of 3.5 g/day. This could result in the individuals body by smelling fishy, may cause nausea, depression, and could trigger existing epilepsy. Hypertension, sweating, salivation and diarrhea may also occur.
Choline can be found in the following food sources
Choline is found in egg yolks, beef, wheat germ, oats, nuts
Inositol
Inositol is needed for health at cellular level and a fair concentration is found in the lens of the human eye as well as the heart. Individuals on a long term of antibiotics may increase their need for Inositol, as well as individuals that consume lots of coffee.
Importance of Inositol
Inositol plays an important part in the health of cell membranes especially the specialized cells in the brain, bone marrow, eyes and intestines. The function of the cell membranes is to regulate the contents of the cells, which makes effective functioning possible. Promotes healthy hair, hair growth, and helps in controlling estrogens levels and could assist in preventing lumps in the breast. Positive results have been reported in reducing blood cholesterol levels.
Deficiency of Inositol
A deficiency of Inositol may show symptoms such as eczema, hair loss, constipation, and abnormalities of the eyes and raised cholesterol.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
Supplementation is usually 100 mg per day
Risks of Toxicity and symptoms of high intake
No toxic effects known, diarrhea has been noted with the intake of very high dosage of Inositol
Inositol can be found in the following food sources
Inositol is available from wheat germ, brewers yeast, bananas, liver, brown rice, oat flakes, nuts, unrefined molasses, raisins and vegetables.
Vitamin H - biotin
Biotin, as referred to as Vitamin H is part of the Vitamin B complex group and might be interesting to some people since one of the most visible symptoms of shortage of this vitamin is thinning of hair, which can lead to total hair loss. This does not mean that baldness is a sign of Vitamin H in short supply - severe hair loss might just be indicative of biotin being deficient.
Importance of Vitamin H – biotin
Vitamin H is needed in cell growth, for the production of fatty acids, metabolism of fats, and proteins. It also plays a role in the Kreb cycle, which is the process in which energy is released from food. Biotin is also indicated for healthy hair and skin, healthy sweat glands, nerve tissue, and bone marrow, and assisting with muscle pain. Vitamin H also helps with the transfer of carbon dioxide. Biotin is also helps in maintaining a steady blood sugar level. Bodybuilders and athletes consuming raw eggs should be careful of not running into a biotin shortage, since raw eggs contain avidin, which binds with the biotin, making it impossible to be absorbed by the body. Long-term users of antibiotics may also have to check their biotin levels.
Deficiency of biotin - vitamin H
Deficiency of Biotin is very rare, it can happen and may result in dry scaly skin, fatigue, loss of appetite, nausea and vomiting, mental depression as well as tongue inflammation and high cholesterol.
Recommended Dietary Allowance
The RDA is based more on vitamin supplements in either capsule, tablet, powder or liquid form and does not necessary have any adverse effects when taken in by natural foods or when and individuals’ immune system is compromised, but be aware that this RDA is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the risks of toxicity levels must be kept in mind.
Adults 300 microgram (0.3 mg) per day and pregnant and lactating women 300 microgram (0.3 mg) per day.
Risks of Toxicity and symptoms of high intake
No known toxic levels are known, as excesses are easily lost in the urine and feces. No known side effects.
Biotin can be found in the following food sources
Biotin is present in cheese, beef liver, cauliflower, eggs, mushrooms, chicken breasts, salmon, spinach, brewer's yeast, nuts and can be manufactured in the body should a small shortfall occur.
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