There are two types of vitamins - water-soluble and fat-soluble. Water-soluble vitamins are not stable in foods and are easily lost in cooking and processing. They are required daily in sufficient amounts. To make sure you are getting adequate amounts, supplementation may be necessary. The B-vitamins are commonly added back to enrich processed grains like breads and breakfast cereals.
Fat-soluble vitamins can be stored in body tissues, so we can function for periods of time without obtaining them from the diet. Because they are stored, toxic levels can occur more easily from regular increased intake of these vitamins, particularly vitamin A.
Water-Soluble Vitamins:
Vitamin B1 - Thiamine
Vitamin B2 - Riboflavin
Vitamin B3 - Niacin and Niacinamide
Vitamin B5 - Panthothenic Acid
Vitamin B6 - Pyridoxine
Vitamin B12 - Cobalamin
Biotin
Choline
Folic Acid - Folate
Inositol
PABA--Para-aminobenzoic acid
Vitamin C - Ascorbic Acid
Bioflavonoids
B1 - Thiamine
What is it?
The first B-vitamin to be discovered and named, thiamine supports our metabolism and the brain and nervous system. Thiamine's best sources come from the coverings of grains - wheat, rice and oats - and this vitamin is easily lost in the cooking and processing of foods. B1 is also found in vegetables, legumes and seeds and nuts. It functions in glucose (sugar) metabolism, brain neurotransmitter production and learning capacity in children.
What are the benefits?
Used clinically in nervous system problems, such as Bell's palsy, multiple sclerosis, and neuritis; Thiamin is also helpful for skin conditions and for tissue healing after surgery.
What are the long term effects and precautions?
Deficiency can lead to beri-beri with fatigue, weight loss, and body swelling; Toxicity is uncommon, with 200-300 mg dosages handled without problems.
What is the recommended dosage?
Only 2-3 mg is required to prevent deficiency. However, 10 -50 mg is probably more optimum, with 25-50 mg most commonly used. Since this vitamin is used up in alcohol drinkers, it is needed more with alcohol use and in those going through alcohol detoxification.
B2 - Riboflavin
What is it?
This is the active B-vitamin that gives the urine that yellow-green fluorescent color when it's excreted through the kidneys, often referred to as the "expensive urine" of vitamin takers. Found some in grains, fruits and vegetables, riboflavin is higher in brewer's yeast, liver and oily fish.
What are the benefits?
Riboflavin functions as part of two coenzymes that help generate energy from foods, and also supports healthy skin, hair, and nails.
Vitamin B2 is used to support eye tissue, in dealing with stress, helping with fatigue and skin conditions. This "energy" vitamin is helpful for stress and is needed more for women taking estrogens (for birth control or menopause) or after antibiotic use.
What are the long term effects and precautions?
Too much riboflavin does not appear problematic, while deficiency is common and can cause a variety of ill effects from fatigue and skin rashes (dry, cracked skin at the corners of the mouth) to eye and nerve problems.
What is the recommended dosage?
Usual supplements are about 15-50 mg.
B3 - Niacin and Niacinamide
What is it?
Niacin, named from nicotinic acid, is a vitamin found in and added to foods, and is also used as a "drug" to lower cholesterol levels. Niacin causes the famous "flush," a vascular stimulation in the small capillaries that also releases the allergic mediator, histamine, from the cells.The form of B3 known as nicotinamide does not cause this flushing. The best sources of niacin are peanuts, organ meats, poultry, and fish. It is also found in legumes, whole grains, avocados and dried fruits.
What are the benefits?
Niacin is used to help lower cholesterol and triglycerides in the blood, support sugar metabolism and reduce allergic reactions. Niacin can be converted to the amino acid tryptophan in the body. It functions in enzymes that are involved in more than 50 different metabolic reactions.
What are the long term effects and precautions?
Niacin deficiency disease is called pellagra and is characterized by dermatitis, diarrhea, and dementia (brain dysfunction. There are other common symptoms from B3 deficiency. Toxicity is infrequent in reasonable doses, but there can be liver irritation from higher amounts of time-released niacin products.
What is the recommended dosage?
Vitamin B3 needs are about 15-20 mg daily, while common intakes with supplements are 25-50 mg. Therapeutic levels go up to 3,000 mg daily.
B5 - Panthothenic Acid
What is it?
Vitamin B5 is important to many body functions and is known as the "anti-stress vitamin" because it supports the adrenal glands. Panthothenic acid comes from the Greek word "pantos," meaning everywhere. And it is found in most foods and is also made by the intestinal bacteria.
What are the benefits?
Besides adrenal support, pantothenic acid as part of Coenzyme A, helps cells release energy from the metabolism of fats and carbohydrates. Vitamin B5 is good for stress and fatigue, around surgery and during recovery from illness or injury.
What are the long term effects and precautions?
There is no known toxicity. Deficiency can lead to fatigue, adrenal weakness, problems in blood sugar metabolism, and premature graying of the hair.
What is the recommended dosage?
The minimum requirements are only about 10 mg daily, yet more common intakes are 100-500 mg daily.
B6 - Pyridoxine
What is it?
Vitamin B6 is likely the most important B-vitamin, with its many life-supporting functions in metabolic reactions. It is contained in small amounts in many whole foods, with higher amounts in wheat and organ meats. Many grain products are enriched with pyridoxine.
What are the benefits?
B6 is needed for functions that turn food into energy, for protein metabolism, and for healthy nerves. Pyridoxine and pyridoxal-5-phosphate, the active coenzyme, is used clinically for a wide variety of conditions - PMS, pregnancy and its associated nausea, carpal tunnel syndrome, problems of the nerves, water retention, and more.
What are the long term effects and precautions?
Some reported toxicity, which is rare, involves neuritis with high doses, like 2,000 mg daily. Deficiency is much more common with problems of the nerves, skin, and energy.
What is the recommended dosage?
Typical amounts are 2-3 mg up to 200-300 mg for clinical uses.
B12 - Cobalamin
What is it?
This red vitamin is one of the more mysterious of the Bs. Known as the "energy vitamin," all of the B12 functions are not yet clear. B12 is only found in animal-based foods, such as eggs, cheese, fish and meats. Vegetarians must be attentive to their vitamin B12 intake.
What are the benefits?
Cobalamin functions in creating nerve coverings, called sheaths; it also supports growth, appetite, and red blood cell production. It is used clinically, often as injections, in a wide range of problems that affect energy, weight and the nervous system.
What are the long term effects and precautions?
Vitamin B12 deficiency disease is called pernicious anemia, characterized by low red blood cell count and neurological problems.
What is the recommended dosage?
While only several micrograms (one milligram is 1,000 micrograms) is required to prevent deficiency, often people take up to a few milligrams for improved energy.without any toxicity.
Biotin
What is it?
Biotin was discovered by deficiency symptoms experienced by people who consumed a large quantity of raw eggs. It is found in small amounts in many foods, including rice, yeast and egg yolks. Biotin is also made by intestinal bacteria.
What are the benefits?
Biotin functions in fat metabolism and the synthesis of fatty acids. It is used to help support fat and carbohydrate metabolism in diabetics.
What are the long term effects and precautions?
Biotin is without known toxicity, while deficiency is not thought to be common either. However, it may occur after sulfa antibiotic treatment.
What is the recommended dosage?
Recommended intake is about 300-400 mcg.
Choline
What is it?
Choline, along with inositol, is one of the "lipotropic vitamins," meaning it helps the body utilize fats normally. It can be made from the amino acid glycine, and it is found in lecithin, which is present in soybeans. Choline is also found in egg yolks, peanuts, leafy greens, yeast and wheat germ.
What are the benefits?
Choline, as phosphotidylcholine, is part of soy lecithin, and helps in the emulsification of fats. It is an integral part of the neurotransmitter acetylcholine, which is essential for transmission of electrical energy across nerves. Choline supplements are often used in neurological disorders, such as Alzheimer's disease, as well as for gall bladder and liver problems.
What are the long term effects and precautions?
Toxicity is not known for choline, while deficiency may affect fat metabolism and cause fatty growths.
What is the recommended dosage?
The average needs are about 500 mg daily, while therapeutic levels may be higher at 1,000-1,500 mg daily.
Folic Acid - Folate
What is it?
A key B-vitamin, folic acid comes from the Latin word "folium," meaning foliage. This vitamin is primarily found in leafy green vegetables. Recently linked to neurological birth defects, folic acid has been added to a variety of processed foods. Folate is found in spinach, kale, chard, broccoli, and there is some in corn, legumes, bean sprouts, and wheat.
What are the benefits?
Folic acid, as its coenzyme tetrahydrofolic acid (THFA), functions in many areas, including red blood cell formation (with vitamin B12), and in protein and amino acid metabolism and utilization.
What are the long term effects and precautions?
Deficiencies are relatively common and can lead to anemia, fatigue, irritability, loss of appetite, and mental symptoms.
What is the recommended dosage?
Requirements of folic acid are 400 mcg in adults and 800 mcg in pregnancy. More can be used, even up to 10-20 mg therapeutically without toxicity.
Inositol
What is it?
Another lipotropic vitamin, inositol is found in soy lecithin as phosphatidylinositol, which helps to emulsify fats. Inositol is found in whole grains, molasses, wheat germ and nuts.
What are the benefits?
Inositol supports cell structure and integrity of the membranes. It is, thus, important for protecting against disease, especially viruses. It is used to help fat metabolism and prevent cardiovascular disease, and to support healthy hair and skin.
What are the long term effects and precautions?
No clear concerns about toxicity or deficiency, although deficiency may be related to hair and skin problems, elevated cholesterol, and eye health.
What is the recommended dosage?
No known requirements, however, 500-1,000 mg is a therapeutic range.
PABA--Para-aminobenzoic acid
What is it?
PABA is actually part of the folic acid molecule, and it is also made by the intestinal bacteria. It is found in eggs, molasses, rice, yeast and liver.
What are the benefits?
PABA functions with THFA in protein metabolism, blood cell formation, and is important to hair, skin, and intestinal health. It is used to support healthy hair and to heal skin conditions, such as vitiligo, a depigmentation. It is also commonly used as a sunscreen.
What are the long term effects and precautions?
PABA may cause some irritation in high amounts, while deficiency may generate fatigue, irritability, and digestive upset.
What is the recommended dosage?
There is no specific requirement. It is taken in amounts of 50-1,000 mcg.
Vitamin C - Ascorbic Acid
What is it?
Likely the most important and most commonly used vitamin, ascorbic acid is found naturally in citrus fruits, bell peppers, rose hips, tomatoes and strawberries.
What are the benefits?
Vitamin C acts as an antioxidant, anti-allergy and anti-viral. Regular use may protect us from getting cancer. Functionally, vitamin C is important to tissue strength, supporting collagen and cartilage. It also helps protect cell membranes. It is commonly used for supporting immune function and for protecting from viral disease and cancer. It may also help people with high cholesterol, cataracts, diabetes, allergies, asthma and periodontal disease.
What are the long term effects and precautions?
It is not uncommon for people to take 10-20 grams daily without problems of toxicity.
What is the recommended dosage?
Minimum requirements to prevent vitamin C deficiency, called scurvy, is 60 mg. It is commonly taken in 500-1,000 mg doses.
Bioflavonoids - Catechin, Quercetin, Rutin, Hesperidin
What is it?
An important class of nutrients, bioflavonoids are often found in vitamin C-containing foods. Common sources include the white rinds of citrus fruits, and many fresh fruits and vegetables, including grapes, cherries and berries. Bioflavonoids support the strength and permeability of blood vessels.
What are the benefits?
Many bioflavonoids act as antiinflammatories, while others, such as quercetin and catechin, help to reduce allergic responses.
What are the long term effects and precautions?
Toxicity is not known, while deficiency may affect the blood vessels.
What is the recommended dosage?
There is no RDA for bioflavonoids, but some should be taken along with vitamin C. This nutrient is commonly available as mixed bioflavonoids in 50-500 mg dosages.
Fat-Soluble Vitamins:
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamin A - Retinol and Beta-Carotene
What is it?
Vitamin A is found naturally in orange and yellow fruits and vegetables as beta-carotene, and in animal fats, such as egg yolks, as true vitamin A, retinol. Beta-carotene is a double vitamin A molecule and must be converted to vitamin A in our body.
What are the benefits?
Important functions include skin and tissue health, good eyesight, growth in youngsters, and actions as an antioxidant in cancer protection. Key uses of vitamin A in therapy are for treating acute infections, skin problems especially acne, poor night vision, and for protecting the body from the cell-disturbing effects that chemicals have, which is what the cancer-preventive effects are for both vitamin A and beta-carotene.
What are the long term effects and precautions?
There can be toxic effects from taking too much vitamin A over time, while beta-carotene's only adverse effect is giving the skin an orangish color. Deficiencies of A affect the skin, immune function, and eyesight.
What is the recommended dosage?
Recommended daily intake of vitamin A is 3,000-10,000 IUs, depending on age and health state, while common beta-carotene uses are between 10,000-50,000 IUs.
Vitamin D-Calciferol
What is it?
Made by our body in the skin when we are exposed to sunlight, it is known as the "sunshine vitamin." It is found in fish, egg yolks, and butter, but mostly in a fortified form in foods.
What are the benefits?
Vitamin D is essential to calcium absorption and utilization by the bones. It also helps support teeth and prevents osteoporosis, along with adequate calcium and regular exercise.
What are the long term effects and precautions?
It is often included in multivitamins and bone building formulas to help assimilation and metabolism of calcium and phosphorus, so separate supplementation is usually not needed.
What is the recommended dosage?
About 200-400 IUs, especially during times of low sun exposure.
Vitamin E-Tocopherol
What is it?
Vitamin E is an important antioxidant that protects our cells and tissues from damage by free radicals generated by chemicals and oxidized fats. It is found naturally in vegetable oils, nuts and seeds. Tocopherol also prevents the oxidation/rancidification of fats and oils.
What are the benefits?
This vitamin is sometimes referred to as the "virility vitamin" or "antisterility vitamin" because of its support and protection for the sexual and reproductive organs. Used particularly for its antioxidant function in preventing degenerative diseases of the cardiovascular and neurological systems; it also may be an important protector against cancer.
What are the long term effects and precautions?
Toxicity is very uncommon, while deficieny makes us more susceptible to free radical damage from environmental, food and chemical exposure. Lack of this vitamin may place sexual and cardiac functions at risk.
What is the recommended dosage?
Common levels of recommended intake are 200-1,600 IUs, with usual amounts being 400-800 IUs.
Vitamin K - Phylloquinone
What is it?
Essential to normal blood clotting, Vitamin K is found naturally in leafy green vegetables, yogurt, eggs and some oils, especially fish oils. It is also made by human intestinal bacteria.
What are the benefits?
Vitamin K is used commonly in newborns to support initial blood clotting function and in people with bruising and bleeding disorders. It is also used to counteract an excessive amount of the blood-thinning medicine, Coumadin.
What are the long term effects and precautions?
Toxicity is quite rare, while deficiency can lead to easy bruising and poor clotting of the blood.
What is the recommended dosage?
About 300 mcg daily is the optimum intake of vitamin K from the diet and supplements.
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