Vitamins
Vitamin A
Vitamins B complex |
B1 |
B2 |
B3 |
B5 |
B6 |
B8 |
B9 |
B12 |
B15 |
B17
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin P
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Functions & benefits
- The body makes vitamin A from beta carotene.
- A fat-soluble vitamin required to maintain healthy skin, mucous membranes of digestive, respiratory and urinary tracts.
- A powerful antioxidant that guards against free radical damage.
- An immune stimulant.
- Essential for cell growth.
- Helps in bone and teeth formation.
- Needed for healthy eyes and vision. Prevents night blindness.
- Promotes healthy scalp.
- Helps prevent acne.
- Cures measles.
Deficiency signs
Dry, scaly, rough and itchy skin. Acne. Severely dry eyes. Night blindness. Infertility. Loss of appetite. Brittle nails. Insomnia. Protein keratin build-up around hair follicles. Lusterless hair. Susceptibility to infections. Fatigue. Goose bumps on neck, shoulders, back, buttocks and lower abdomen.
Excess signs
Dry, scaly, rough and itchy skin. Liver damage. Bone and joint pain. Headaches.
Menace
Alcohol. Caffeine. Excess iron. Mineral oil. Vitamin D deficiency.
Plant and other non-animal sources
Carrots, citrus fruits, red capsicum, rockmelons, spinach, tomatoes.
Beta carotene is found in all fruits and vegetables red, orange or yellow in color, such as apricots, avocados, broccoli, cantaloupe, carrots, kale, mangoes, noni, peaches, peppers, persimmon, pumpkins, red peppers, spinach, squash, tomatoes.
Animal sources
Butter, cod liver oil, egg yolk, milk, fish, liver.
Dosage/cautions
- Suggested supplement dosage : 5000 IU of vitamin A. Toxicity occurs when daily dose goes above several hundred thousand IU.
- Doses above 5000 IU taken during pregnancy increase risk of birth defects.
- Should not be taken with broad spectrum antibiotics and derivative acne drug.
Functions & benefits
- Vitamin B is a complex of water-soluble vitamins essential for the metabolism of carbohydrates, proteins and fats required for growth, healthy skin, hair, eyes, nerves, liver, blood cells, immune system, hormone-producing glands.
- Maintains muscle tone in the intestinal tract.
- It is advisable to take a B complex while taking any of the B vitamins. This is to avoid vitamin B6-induced deficiencies.
Deficiency signs
Anaemia. Fatigue. Depression. Loss of appetite. Dull hair. Dry and cracked skin. Beriberi. Pellagra. Reduced mental functioning in the eldery.
Menace
Alcohol. Antibiotics. Caffeine. Estrogen drugs. Sleeping pills. Stress. Tobacco.
Plant and other non-animal sources
Brewer's yeast, lentils, peas, wheatgerm, wholegrains.
Animal sources
Eggs, kidney, liver.
Functions & benefits
- Essential for the release of energy from food.
- Maintains a healthy heart, brain and nervous system.
- Required for healthy blood, muscles, skin, hair and growth.
- Converts excess calories to fat.
- Aids alcohol metabolism. Alcoholics may be at risk of deficiency.
Deficiency signs
Fatigue. Depression. Muscle cramps. Nausea. Beriberi. Loss of appetite. Heart problems. Gastrointestinal problems.
Alcoholics and other malnourished people may develop a kind of amnesia called the
Wernicke-Korsakoff syndrome. Drinking excessive amounts of alcohol without an intake of foods containing vitamin B1 can decrease the brain's supply of this vitamin.
While large amounts of other fluids either being drunk or given intravenously after surgery can cause this disease in a person who was once poorly nourished.
Excess signs
Although rare, symptoms may be headache and insomnia.
Menace
Alcohol, antacids, anticonvulsants, diuretics, caffeine, fever, raw clams, stress and tobacco.
Animal sources
Beef, meat, liver.
Plant and other non-animal sources
Brewer's yeast, legumes, nuts, potatoes, sunflower seeds, wholegrains, brown rice.
Dosage/cautions
Recommended supplement dosage : 1.2 mg.
Functions & benefits
- Needed for proper hormone function, growth, production of energy from food, healthy brain, nerves, blood cells, skin and hair.
- Helps the body release energy from foods.
- Maintains cell respiration.
- Helps form antibodies.
Deficiency signs
Fatigue. Depression, Anaemia. Cracked, red, swollen mouth and tongue. Skin problems. Retarded growth. Visual problems. Digestive problems.
Excess signs
Very rare. Possible symptoms include numbness, itching, burning or pricking sensations and sensitive to light.
Menace
Alcohol. Caffeine. Sugar. Tobacco.
Plant and other non-animal sources
Almonds, brewer's yeast, brown rice, green leafy vegetables, mushrooms, seaweed, whole grains.
Animal sources
Cheese, eggs, liver, milk.
Dosage/cautions
Recommended supplement dosage : 1-1.7 mg.
Functions & benefits
- Niacin is the common name for nicotinic acid and niacinamide (nicotinamide).
- A lipid-lowering nutrient.
- Helps the body release energy from foods.
- Maintains a healthy nervous system.
- Maintains good skin.
- It can reduce wheezing in asthmatics.
Deficiency signs
Headaches. Anxiety. Loss of appetite. Sore mouth and gums. Dementia.
Excess signs
Very high doses (above 3.2 g) of nicotinic acid can cause skin flushing, headaches, gout, tingling and burning, ulcers and even liver damage.
Menace
Alcohol. Antibiotics. Caffeine. Sugar.
Plant and other non-animal sources
Brewer's yeast, nuts, potatoes, soy flour, wheat.
Animal sources
Organ meats, tuna, chicken.
Dosage/cautions
- Recommended supplement dosage : 16 mg.
- People with asthma, diabetes, liver disease, taking medication for high blood pressure should avoid high doses. See 'Excess signs'.
- See 'Excess signs'.
Functions & benefits
- Promotes healthy function of the adrenal glands which produce hormones responsible for helping the body combat the effects of stress.
- Required for a healthy nervous and immune system.
- Needed for healthy skin.
- Used after surgery to stimulate gut movement.
- Used to treat nerve problems, fatigue, headaches, allergies, arthritis and stress.
Deficiency signs
Rare in nourished humans. Symptoms may include burning feet, vomitting, gastrointestinal disturbance, fatigue and depression.
Excess signs
Rare. Symptoms may include fluid retention, diarrhea, drowsiness and depression.
Menace
Alcohol. Caffeine. Oestrogen. Sleeping pills. Sugar. Sulfa drugs (synthetic organic bacteria-inhibiting drugs).
Plant and other non-animal sources
Brewer's yeast, nuts, legumes, wheat germ.
Animal sources
Egg yolk, liver.
Dosage/cautions
Recommended supplement dosage : 6 mg.
Functions & benefits
- Helps to metabolize fat and balance oil secretion.
- Works with vitamin B12 and folic acid to reduce blood levels of homocysteine, an amino acid that could increase the risk of heart diseases.
- Helps maintain balance of sodium and phosphorus.
- Vitamin B6 is commonly found to be lacking in asthmatics. Asthma medication depletes the body's supply of this vitamin.
- Vitamin B6 helps the body use magnesium.
- According to a study reported in the October 1997 issue of the Journal of Occupational and Environmental Medicine, a deficiency in this vitamin may increase the risk of carpal tunnel syndrome (CTS).
Deficiency signs
Nerve disorders. Dermatitis, Dandruff. Fluid retention. Poor appetite. Muscular weakness. Sore mouth. Susceptibility to infection. Anaemia. Convulsions in infants.
Excess signs
Nerve damage leading to lack of muscle coordination, tingling of hands and feet and unstable gait.
Menace
Alcohol. Antibiotics. Birth control pills. Caffeine. Exposure to radiation. Oestrogen. Tobacco.
Dosage/cautions
- Suggested supplement dosage : 50 mg daily. High doses of more than 200 mg daily can cause numbness and nerve pain.
- Best form : pyridoine hydrochloride
Plant and other non-animal sources
Artichoke hearts, avocados, bananas, carrots, English walnut, lentils, sesame and sunflower seeds, sweet bell peppers, wheat germ.
Animal sources
Organ meats, fish.
Dosage/cautions
Recommended supplement dosage : 2 mg. A daily dose of 50-100 mg is also acceptable.
Functions & benefits
- Necessary for the metabolism of carbohydrates, fats and amino acids.
- Required for a healthy immune system.
- Needed for healthy hair.
- Helps in the utilization of other B vitamins.
Deficiency signs
Muscle pain. Poor appetite. Weight loss. Anaemia. Anxiety. Hair loss. Dermatitis. Insomnia. Hallucinations.
Excess signs
None.
Menace
- Alcohol. Caffeine. Oestrogen. Raw egg white. Sulfa drugs (synthetic organic bacteria-inhibiting drugs).
- Long-term use of antibiotics can reduce the production of biotin in the intestine.
Plant and other non-animal sources
Bananas, brewer's yeast, cauliflower, legumes, wholegrains, yoghurt.
Animal sources
Eggs, fish, kidney, milk, liver, pancrea.
Dosage/cautions
Recommended supplement dosage : 30-300 mcg.
Functions & benefits
- Aids in the metabolism of proteins.
- Together with vitamin B12, folic acid is responsible for the formation of normal red blood cells and the production of thymidine, an essential builing block of DNA.
- Women trying to conceive should take folic acid (400 mcg) until the 12th week of pregnancy. This helps prevent birth defects of the brain and spinal cord. When folic acid is take with iron during pregnancy, it may lower the risk of the child developing acute lymphoblastic leukemia, the most common form of childhood leukemia.
Reference : "Maternal folate supplementation in pregnancy and protection against acute lymphoblastic leukaemia in childhood: a case-control study" Judith Thompson, et al. The Lancet (2001) 358:1935-1940
- Studies found that folic acid with vitamin B6 and B12 lower homocysteine levels which in turn reduce
- risk of restenosis, the re-clogging of arteries after successful coronary angioplasty. Patients who were given 1 mg of folate, 400 mcg of B12 and 10 mg of B6 experienced lesser chest pains, had clear arteries and fewer heart attacks after 6 months compared to others who did not.
- risk of alzheimer's disease. Those with high levels of homocysteine are more likely to develop this disease.
References : "Decreased Rate of Coronary Restenosis after Lowering of Plasma Homocysteine Levels" Schnyder G, et al. New England Journal of Medicine (2001) 345:1593-1600;
"Plasma Homocysteine as a Risk Factor for Dementia and Alzheimer's Disease" Seshadri S, et al. New England Journal of Medicine (2002) 346:476-483
Deficiency signs
Anaemia, where red blood cells are few but large. Mood disorders. Gastointestinal problems.
Excess signs
- Though rare, symptoms may include gastointestinal problems, sleep disturbances.
- High doses of above 0.02 g may increase the frequency of seizures in epileptics and worsen the neurologic damage in people with vitamin B12 deficiency.
Menace
Alcohol. Caffeine. Stress. Tobacco.
Plant and other non-animal sources
Brewer's yeast, broccoli, cabbage, soy beans, spinach, wheat germ.
Animal sources
Organ meats.
Dosage/cautions
- Recommended supplement dosage : 200 mcg.
- See 'Excess signs'.
Functions & benefits
- Only bacteria can synthesize vitamin B12.
- A high amount of 1500 mcg of vitamin B12 was found to reduce sensitivity to sulfites in asthmatics.
- Vitamin B12 malabsorption and deficiency are more common in older individuals.
- See vitamin B9.
Deficiency signs
Pernicious anaemia, a condition in which the stomach is unable to absorb vitamin B12. Loss of appetite. Nausea. Memory loss. Sore mouth. Loss of sensation in hands and feet.
Excess signs
None.
Menace
Alcohol. Caffeine. Laxatives. Tobacco.
Animal sources
Blue cheese, chicken, clams, crabs, egg yolk, mackerel, milk, mussels, organ meats, oysters, salmon, shellfish.
Dosage/cautions
- Suggested supplemental dosage : 6 mcg
- Best form : cyanocobalamin
- High doses of vitamin B12 should not be used by those with low potassium levels.
Functions & benefits
- Pangamic acid was first isolated in 1951 by Drs. Ernest Krebs, Sr. and Jr., from apricot kernels, along with laetrile. It is no longer considered a vitamin by definition. Dimethyl glycine (DMG) combines with gluconic acid to form pangamic acid. It is thought that the DMG is the active component of pangamic acid.
- Lowers blood cholesterol.
- Used in Europe to reverse aging and enhance athletic performance.
- Used in Russia to reduce hangover symptoms due to alcohol abusive, treat fatigue and rheumatism and stimulate speaking ability and other mental functions in children.
Plant and other non-animal sources
Brewer's yeast, pumpkin and sunflower seeds, wholegrains.
Animal sources
Beef blood.
Functions & benefits
- It is actually not a vitamin. Laetrile is a purified form of the chemical amygdalin.
- Amygdalin is a cyanide-containing plant compound first isolated from the seeds of pit fruit, e.g. apricots.
- Cyanide is belived to be the cancer-fighting agent. It has been used as a complimentary treatment of cancer.
Plant and other non-animal sources
Apricot kernels, bitter almonds, lima beans, clover, sorghum.
Functions & benefits
- Also known as fruit acid or ascorbic (alpha hydroxy) acid which is essentially vitamin C. They are obtained from fruits (eg. lemons, grapes, apples), sugar cane and sour milk.
- The human body does not make vitamin C, a potent antioxidant, unlike most other mammals.
- Repairs connective tissues.
- Builds collagen.
- Plays a role in the synthesis of the neurotransmitter, norepinephrine.
- Neutralizes free radicals that cause premature aging, age spots and discolouration.
- Prevents the oxidation of LDL cholesterol.
- Aids in the absorption of iron.
- Taking high doses at the start of a cold or flu can reduce symptoms. Take 1000 mg every 2 hours for the first few days. Reduce dose when diarrhea occurs.
- A nationwide clinical trial found participants who took 500 mg of vitamin C, 400 IU of vitamin E, 15 mg of beta carotene, 80 mg of zinc oxide with 2 mg of copper daily had their risk of advanced age-related macular degeneration (AMD) significantly reduced.
Reference : "Antioxidants, Zinc, and Age-Related Macular Degeneration: Results and Recommendations" Jampol LM. Archives of Ophthalmology (2001) 119:1533-1534
- Helps reduce risk of cataracts.
Reference : "Long-term intake of vitamins and carotenoids and odds of early age-related cortical and posterior subcapsular lens opacities" Allen Taylor, et al. American Journal of Clinical Nutrition (2002) 75:540-549
Deficiency signs
Bruise easily. Slow healing of wounds and fractures. Bleeding gums. Dry skin. Scurvy, with symptoms of joint pain, hair and tooth loss, bruise and bleed easily.
Excess signs
Diarrhea. Nausea. Stomach cramps. Skin rashes.
Menace
Alcohol. Antibiotics. Birth control pills. Oestrogen. Pollutants. Steroids. Tobacco.
Plant and other non-animal sources
Alfalfa, black currants, broccoli, brussel sprouts, capsicums, elderberry, grapes, grapefruits, green pepper, honeydew, kale, lemons, noni, oranges, papayas, rockmelons, rose hips, strawberries, tomatoes and countless other fruits and vegetables.
Dosage/cautions
- Suggested supplemental dosage : 1000 mg.
- Best form : ascorbic acid.
- Very high doses can cause diarrhea. Reduce dose when that happens.
- High doses may block the action of warfarin, requiring an increase in dose to maintain effectiveness.
Functions & benefits
- The skin makes the body's required amount of vitamin D when exposed to strong sunlight for 15 minutes 3 times a week.
- A fat soluble vitamin that helps the body absorb calcium to keep bones and teeth strong.
- Helps the body use potassium and phosphorus which are also needed for healthy bones.
- Studies showed that women with a faulty gene required to make use of vitamin D were at a higher risk of getting breast cancer.
Reference : "Vitamin D receptor gene polymorphisms are associated with breast cancer risk in a UK Caucasian population" D Bretherton-Watt, et al. British Journal of Cancer (2001) 85:171-175
- Researchers found that vitamin D may boost the immune system of people with multiple sclerosis (MS). 25 micrograms of vitamin D to 10 patients daily for 6 months. At the end of 6 months, the patients showed a general improvement with an increase in vitamin D in their blood and a change in cytokine levels. Vitamin D affects certain chemicals called cytokines in the immune system which appears to benefit MS patients. Cases of MS is uncommon near the equator, thanks to the sun which triggers the production of vitamin D.
Reference : Experimental Biology 2001 Conference. Orlando, Florida (April 6, 2001)
- A well-designed study found that women with osteoarthritis who had moderate to low levels of vitamin D lost more cartilage in their hips over 8 years than osteoarthritic women with the highest levels of vitamin D.
Reference : "Serum Vitamin D Levels and Incident Changes of Radiographic Hip Osteoarthritis: A Longitudinal Study" Nancy Lane, et al. Arthritis & Rheumatism (1999) 42(5):854-860
Deficiency signs
Weak bones and tooth formation. Stunted growth. Rickets. Nervousness. Heart disease. Cancer, Osteoporosis.
Excess signs
Doses above 100 mcg consumed over several months can cause toxicity which will lead to high calcium levels in blood resulting in vomiting, diarrhea, sore eyes, itchy skin and calcium deposits in the blood vessels, kidneys and lungs.
Menace
Alcohol, mineral oil laxatives, anticonvulsants, cholestyramine (cholesterol-lowering drug).
Animal sources
Cod liver oil, egg yolk, liver, oily fish (e.g. herring, salmon and makerel).
Plant and other non-animal sources
Dark green vegetables, mushrooms.
Dosage/cautions
- Suggested supplemental dosage : 400 IU or 10 micrograms a day.
- Best form : cholecalciferil and ergocalciferol.
- See 'Excess signs'.
Functions & benefits
- A fat souble vitamin.
- A powerful defender of the body's cells against damages caused by free radicals on areas like the eye, skin and heart. It acts as an antioxidant.
- It can inhibit the formation of nitrosomines which are believed to be cancer-causing agents.
- A high intake of Vitamin E causes the antibody called immunoglobulin E (IgE) levels to decrease, which reduces the risk of an asthma attack.
- Those with allergies and asthma often have high levels of immunoglobulin E (IgE), antibodies produced by the body in response to allergens. Researchers who looked at a random serum sample of 2,633 adults found that those whose diets were high in vitamin E had the lowest levels of IgE and a lower incidence of allergic reaction.
Reference : "Dietary vitamin E, IgE concentrations, and atopy" A. Fogarty, et al. The Lancet (2000) 356:1573-1574
- Reduces pregnancy stretch marks.
- Consuming foods rich in vitamin E and the mineral selenium may prevent prostate cancer in men.
- Blocks the formation of prostaglandins, hormone-like substances that cause painful periods.
- A study revealed that people with rheumatoid arthritis who took vitamin E or an antioxidant supplement in addition to their medication had their symptoms greatly reduced.
Reference :
"Putative analgesic activity of repeated oral doses of vitamin E in the treatment of rheumatoid arthritis. Results of a prospective placebo controlled double blind trial" S Edmonds, et al. Annals of the Rheumatic Diseases (1997) 56:649-655
Deficiency signs
Anaemia. Dry, dull hair. Poor blood circulation. Eye problems (retinopathy) in premature babies. Intestinal malabsorption in older children.
Excess signs
Rare. Symptoms may include diarrhea, bleeding and headache.
Menace
Alcohol. Antibiotics. Asprin. Cholestyramine (cholesterol-lowering drug). Fever. Mineral oil laxatives. Stress. Sugar. Tobacco.
Plant and other non-animal sources
Asparagus, avocado, blackberries, corn oil, hazelnuts, kale, noni, peanut oil, raw almonds, soya beans, spinach, sunflower seeds, sweet potatoes, tomatoes, walnuts, wheat germ, whole-wheat flour.
Dosage/cautions
- Suggested supplemental dosage : 400 IU a day with a meal.
- Best form : d-alpha tocopherol or mixed tocopherol. Natural vitamin E (d-alpha tocopherol) is superior to synthetic vitamin E because it is easily absorbed and utilized by the body.
- Consult a physician when taking anticoagulant drugs. Vitamin E can have a blood-thinning effect.
Functions & benefits
Deficiency signs
Imparied blood clotting which results in easy bruising, nosebleeds, bleeding gums, blood in the urine, blood in the stool, very heavy menstrual bleeding. In serious cases deficiency in infants may result in life-threatening bleeding within the skull (intracranial hemorrhage).
Prolong use of antibiotics can lead to deficency.
Excess signs
None.
Menace
Anticonvulsants. Asprin. Cholestyramine (cholesterol-lowering drug). X-ray.
Plant and other non-animal sources
Broccoli, cabbage, canola oil, green tea leaves, kale, lettuce, olive oil, parsley, soybean oil, spinach, watercress.
Dosage/cautions
- Suggested supplemental dosage : 2 mcg per kg of body weight.
- Large amounts may have an adverse effect on anticoagulants (e.g. warfarin).
Functions & benefits
Plant source
Lemons, grapes.
Star fruits
- Apple
Contain fiber, vitamin C and trace amounts of some B vitamins and vitamin A.
- Banana
One large banana contains 260 IU of vitamin A and 14 mg of vitamin C.
Banana contains serotonin - a naturally occuring chemical that helps to lift one's mood. Serotonin also acts as a mild sedative and has a calming effect.
- Cherry
Rich in vitamin C. 1 cup of cherries contains 15 mg of vitamin C, 160 IU of vitamin A and some B vitamins. Low in kilojoules.
The antioxidants may help prevent cancer, heart disease and ease the pain of arthritis.
- Grape
A cup of grape juice contains trace amounts of vitamin A, B complex, C and P.
Red grapes contain antioxidants like polyphenols which prevents heart disease.
Also present is another compound called tartaric acid which works with the fruit's fiber to fight diseases of the colon.
Researchers from the School of Pharmacy at De Montfort University, Leicester, UK, reported in the British Journal of Cancer (2002) that resveratrol, an anti-fungal agent found in grapes (as well as mulberries and beansprouts) is converted in the body to a known anti-cancer agent that can selectively target and destroy cancer cells.
- Grapefruit
A large grapefruit is very rich in vitamin C (122 mg) plus trace amounts of vitamin A and some B vitamins.
- Kiwi
Contains more vitamin C than oranges.
- Lemon
A tablespoon of lemon juice has 7 mg of vitamin C with trace amounts of vitamin A and some B vitamins.
Other minerals present : calcium, phosphorus, iron, magnesium, sodium and potassium.
- Mango
Rich in vitamin C and E. Best source of beta carotene. Contains 7g of fiber, much of it is soluble fiber.
- Nectarine
Contains vitamin A, B3 (niacin) and C. Other nutrients present include calcium, phosphorus, sodium, potassium and iron.
- Noni
Contains over 150 nutraceuticals which include vitamin A, all the B vitamins, vitamin C, beta carotene, 20 amino acids, 9 of which are essential because they are not produced in the body, ursolic acid, scopoletin, pectin, calcium, magnesium and zinc.
- Orange
A cup of freshly squeezed juice contains 124 mg of vitamin C, 500 IU of vitamin A and trace amounts of some B vitamins.
Other minerals present : calcium, phosphorus, iron, boron, sodium and potassium.
- Papaya
Rich in vitamin C and beta carotene. Contains the enzyme papain that aids digestion and eases inflammation (e.g. arthritis, hay fever). Contains soluble fiber.
- Peach
One whole, ripe peach contains 2030 IU of vitamin A, 1.5 mg niacin and 11 mg vitamin C.
Other minerals present : calcium, phosphorus, iron, magnesium, sodium and potassium.
- Pear
A whole, ripe pear contains 30 IU of vitamin A and 7 mg of vitamin C. Other minerals present : calcium, phosphorus, iron, magnesium, sodium and potassium.
- Strawberries
Contains more vitamin C than oranges.
- Watermelon
1 slice contains 40% more lycopene than an equal amount of uncooked tomatoes. Contains vitamin A, B9 (folic acid) and C. Other nutrients present include calcium, phosphorus, magnesium, sodium, potassium, iron and zinc.
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