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VITAMINS
(Nutrient and Health/Disease Associations)
There are 13 official vitamins, and several Water-soluble vitamins (B vitamins and
"unofficial" vitamins that will someday be vitamin C) are not stored so they must be
added to the official list. Vitamins work taken into the body every day. Fat-soluble
together with vitamins (Vitamins A, D, E, and K) can be
enzymes in chemical stored in the body's fatty tissue and in the
reactions that release liver; hence the toxicity guidelines of
energy from digested megadosing should be observed.
food and regulate
billions of chemical
activities that occur
in the body every
minute.
Vitamin A (Fat-soluble)
RDA: 5,000 I.U.
Researched Supplement Range: 2,000 I.U. to 20,000 I.U.
Average Daily Intake: Unavailable
Notes: Vitamin A toxicity may occur in adults who take in excess of 50,000 I.U. per day for several months
A ten state survey done by the US Dept. of HEW found widespread Vitamin A
deficiency in the general public. Vitamin A provides your first line of defense against
invading toxins since it establishes healthy skin and mucous membranes. Vitamin A is
part of the powerful antioxidant group of nutrients. Beta-carotene and vitamin A
actually destroy carcinogens (>cancer-causing substances).
Cell growth and elasticity -- promotes growth and vitality, repairs and maintains
body tissue, helps prevent premature aging (skin elasticity) and senility (nerve cells).
Deficiency Symptoms
allergies dry hair loss of smell
Therapeutic Uses
acne hyperthyroidism bronchitis
Natural Sources
Carrots, Fish liver oils, liver, green leafy vegetables .
Vitamin B1 (Thiamin)
RDA: 1.5 mg
Researched Supplement Range: 50 mg to 200 mg
Average Daily Intake: Unavailable
Notes: excess amount does no good or harm, but is simply excreted from the body
A water-soluble vitamin that enters and leaves the body each day so for optimum health
you should consume it each day. Thiamin helps burn carbohydrates for energy, so
having optimal body uptake is important in a weight management program.
Organ muscles and body muscles -- aids digestion, circulation, prevents liquid
retention, prevents constipation, muscle tone maintenance (intestine, stomach, heart)
Deficiency Symptoms
muscular weakness
irritability
shortness of breath
digestive
disturbances nervousness
pains around heart
numb hands/feet mental
beriberi
depression
fatigue
Therapeutic Uses
alzheimer's
indigestion stress
diarrhea
heart disease mental
illness
constipation congestive heart
failure nausea
diabetes
Natural Sources
Whole grains, brewers yeast, wheat germ, rice, seeds and milk.
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Vitamin B2 (Riboflavin)
RDA: 1.7 mg
Researched Supplement Range: 25 mg to 200 mg
Average Daily Intake: Unavailable
Notes: no toxicity cases reported
Another daily needed water-soluble vitamin. Riboflavin helps the mitochondria (fat-
burning furnaces) of muscle cells to produce energy. It is important in weight
management because you always want to maximize the optimal performance of those
"fat-burning" furnaces.
Food processing can destroy almost 80% of natural riboflavin. A study done at Cornell
University revealed that just moderate levels of exercise increase riboflavin needs of
healthy women; its easy to see that higher intake for athletic performance is an absolute
must. The bottom line, optimal nutrition needs are much more than the RDA 1.7 mg.
Since water soluble vitamins pass through the body within several hours of intake,
toxicity with any water soluble vitamin would be almost impossible. It's not surprising
that no riboflavin toxicity has been reported to date.
Deficiency Symptoms
Bloodshot and burning eyes poor digestion
cataracts premature
wrinkles
corner of mouth cracks and
sores retarded growth
Natural Sources
Liver, cheese, fish, eggs, seeds, and cooked leafy vegetables.
Vitamin B3 (Niacin)
RDA: 19 mg
Researched Supplement Range: 19 mg to 100 mg
Average Daily Intake: Unavailable
Notes: Above 30 mg causes vascular dilation with flushing, burning, and itching, the "niacin flush"
Niacin is a water-soluble vitamin that works in the glycogen stage of the energy cycle, in
the fatty acid oxidation for energy process, and in tissue respiration. Excess niacin above
30 mg will cause vascular dilation accompanied with flushing, burning, and itching. This
is commonly called a "niacin flush" This is uncomfortable, but not toxic; and is
sometimes a strategy for breaking through a migraine headache.
Deficiency Symptoms
appetite loss halitosis
nausea
canker sores headaches
nervous disorders
cold indigestion
feet/hands
pellagra
insomnia
depression
skin eruptions
muscular
fatigue weakness
Therapeutic Uses
halitosis
acne
cardiovascular schizophrenia
baldness disease
poor
canker leg cramps circulation
sores
migraine headaches stress
diarrhea
arthritis
Natural Sources
Meat, Poultry, Fish. Also eggs, rice, and sunflower seeds.
As with the other B Vitamins, Pantothenic Acid is a crucial nutrient for energy
metabolism. It also makes brain neurotransmitters and natural body steroid hormones.
Deficiency of pantothenic acid in rats causes highly notable failure of cartilage growth
and lesions like the lesions in osteoarthritis. One human study reported results with only
12.5 mg of supplementation.
Adrenal gland -- vital for the production of steroids in the adrenal gland.
Deficiency Symptoms
Therapeutic Uses
stress
depression
fatigue
migraine
headaches
arthritis
Natural Sources
Beef, eggs, vegetables, legumes, saltwater fish, whole wheat.
Vitamin B6 (Pyridoxine)
RDA: 2.0 mg
Researched Supplement Range: 10 mg to 50 mg
Average Daily Intake: Unavailable
Notes: Acute toxicity is low up to 2,000 mg, but intakes over 100 mg for months or years can cause nerve
damage
Vitamin B6 functions in the formation of body proteins and amino acid metabolism,
chemical transmitters in the nervous system, red blood cells, and prostaglandins.
Because this B vitamin is involved with the multiplication of cells, it plays a vital role in
pregnancy and in proper function of the immune system, mucous membrane, skin, red
blood cells, and brain chemistry.
Vitamin B6 supplements have been associated with the treatment of several diseases.
Autism has been linked to a decrease in certain brain neurotransmitters that require
vitamin B6 for normal brain chemistry. Research supports vitamin B6 supplementation
in the treatment of autistic children, especially when used with magnesium.
Heart disease is also associated to low vitamin B6 levels in the body. Numerous studies
have shown that individuals with low pyridoxal-5-phosphate (form of vitamin B6) in
their blood have five times greater risk of having a heart attack than individuals with
higher levels.
Therapeutic Uses
alcoholism allergies
hypoglycemia
arthritis bursitis
insomnia
bronchial asthma anemia
neuritis
cardiovascular epilepsy
disease shingles
fatigue
premenstrual edema stress
weight control seborrhea glottises
Natural Sources
Bananas, wheat germ, cantaloupe, eggs, beef, green leafy vegetables.
Folic acid is an essential part of cellular division and DNA synthesis (the genetic code for
the replication of every new cell). One of the most significant medical discoveries of the
twentieth century is that folic acid supplementation can reduce infant neural tube birth
defects by 48 to 80 percent. That's a 48 to 80 percent decrease in the risk of someone
having to spend their life in a wheelchair, with bowel and bladder control problems, and
a shunt to control fluid levels in their brain.
The neural tube is a fold of tissue that runs the length of the developing embryo and that
ultimately develops into the central nervous system. If this tube fails to close at the top,
the baby is born with only a very small brain or with no brain, and will usually die with
a few hours or days. If it fails to close at the base of the spine the result is usually a
crippling paralysis of the lower extremities, and a number of associated health
problems.
Most birth defects from folic acid deficiency will occur within the first
few weeks of pregnancy when most women don't even realize they are
pregnant. So pre-pregnancy supplementation is crucial, and even
more so for women on birth control pills since a side effect of these
pills is the depletion of folic acid. Studies show that folic acid offers
the most protection when it's started at least three months prior to
pregnancy and continued into the first trimester of the pregnancy.
The U.S. Center for Disease Control recommends that all women of
childbearing age supplement their diet with folic acid even if they are
not currently planning on getting pregnant. Why? Because the
majority of pregnancies are NOT PLANNED.
Women taking birth control pills should understand that a side effect of these pills is the
depletion of folic acid. Ignorance of the damaging link between birth control pills, folic
acid deficiency, and infant neural tube birth defects like spina bifida, and the resultant
pain to the victims of this circumstance (the parents and the infant) could be considered
one of worst Nutrition Health Crimes of the twentieth century.
U.S. public health officials are still debating the merits of fortifying foods with folic acid
to increase intake, but the British aren't. They've already added it to cereals and other
items. Yes, the association of folic acid to prevent birth defects is one of the most
significant medical discoveries of the twentieth century. But ignorance and lack of
publicity to the general public continues to make this discovery one of the greatest
Nutrition Health Crimes of the twentieth century. If you read this, we hope you'll help
us continue to spread this important message.
Deficiency Symptoms
Anemia graying hair
fatigue
canker sores growth problems
mental depression
digestive impaired
disturbances circulation
Therapeutic Uses
anemia high loss of libido
cholesterol
overweight
arteriosclerosis constipation
macro-cytic
baldness heart disease anemia
Natural Sources
Brewers yeast, mushrooms, liver, broccoli, asparagus, lima beans, green leafy
vegetables.
More than 50 years ago, vitamin B12 was identified as the nutritional factor in the liver
that prevented pernicious anemia, a deadly type of anemia characterized by large,
immature red blood cells. The fastest way to nutritionally short-circuit your body is
Vitamin B12 deficiency. That's because B12 keeps the electrical nerve impulses moving
through your body.
"Two of the most common nutrient deficiencies in the elderly are folic acid and vitamin
B12." These deficiencies lead to motor skill disturbances, confusion, delusion, fatigue,
memory loss, numbness, and ringing in the ears. Sounds like dementia, Alzheimer's,
chronic fatigue, and multiple sclerosis all rolled up into one. The important thing to
realize is that there are often no differences between the subtle signs of nutrition
deficiency and what we interpret as "old age."
"Ten to 35 percent of all patients who are seropositive for the human immunodeficiency
virus (HIV) have vitamin B12 deficiency." As a matter of fact, the progression to AIDS
increases and neurological symptoms worsen as serum cobalamin levels go down.
Body Components and Functions
Blood -- regulates red blood cell formation, utilization of iron
Nervous system -- prevents nerve damage and helps with nerve impulses
Deficiency Symptoms
chronic fatigue nervousness
poor appetite
general pernicious
walking/speaking difficulties
weakness anemia
Therapeutic Uses
alzheimer's depression
arrhythmia
baldness
leg cramps
dermatitis
brain damage
pernicious
eczema
cardiovascular anemia
disease
Natural Sources
Comfrey leaves, kelp, bananas, peanuts, concord grapes, sunflower seeds, brewers
yeast, wheat germ, bee pollen, liver, beef, eggs, pork, milk, cheese, and kidney.
****Note: Vegetarians need to supplement with B12 since it is impossible to get
enough B12 from non-animal sources.
Deficiency Symptoms
May lead to diminished resistance to
malignancies
Therapeutic Uses
cancer
Natural Sources
Peach and plum pits, lima beans, garbanzos, blackberries, millet and flaxseed.
Biotin (a vitamin)
RDA: 30 mcg to 100 mcg mg
Researched Supplement Range: 28 mcg to 5,000 mcg
Average Daily Intake: Unavailable
Notes: Intakes of 10,000 mcg daily don't cause any toxic side-effects
Biotin is a B-complex vitamin used in the formation of enzymes that fuel the human
body. Without biotin, the body can't use fats or glucose for energy, and the metabolism
is severely impaired. Since the enzymes aren't there to break down, and build up
protein, the body falls apart, leaving you without hair and skin, no muscles, and very
confused.
If strong nails and healthy hair is what you're looking for, then
biotin supplements may be your solution. Many years ago,
researchers tested their hypothesis that B-complex vitamins and
nail brittleness were associated. Their tests seem to prove their
hypothesis, and recent research still supports the association
between nail thickness and biotin.
Deficiency Symptoms
dandruff fatigue color
grayish skin insomnia
depression
heart muscular pain
abnormalities
dry skin
poor appetite
Therapeutic Uses
alcoholism
eczema heart trouble
arteriosclerosis
ear noises high blood
baldness pressure
dermatitis
high hypoglycemia
cholesterol hard
arteries insomnia
constipation
headaches seborrhea
dizziness
Natural Sources
Brewers yeast, fruits, nuts, rice, egg yolk, milk, and kidney.
Choline
RDA: Not established
Researched Supplement Range: 50 mg to 500 mg
Average Daily Intake: 400 mg to 900 mg
Notes: Not toxic
Choline is required for the proper metabolism of fats, and involved with the success of
your memory. Choline is used in the treatment of liver disorders, elevated cholesterol
levels, Alzheimer's disease, and bipolar depression.
Body Components and Functions
Organs -- controls cholesterol buildup, aids in lecithin formation, lowers blood
pressure, gallbladder regulation, liver function
Deficiency Symptoms
bleeding stomach
ulcers high blood pressure
Therapeutic Uses
alcoholism
arteriosclerosis menstrual
anemia problems
high cholesterol
baldness mental illness
high blood
pressure cirrhosis stomach ulcers
fatigue
Natural Sources
Granular or liquid lecithin, wheat germ, egg yolk, liver, and green leafy vegetables.
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Inositol
RDA: Not established
Researched Supplement Range: 50 mg to 5,000 mg
Average Daily Intake: 1,000 mg
Notes: Doesn't appear to be toxic, but not research has been has been done to see whether inositol acts as
an ergogenic
Deficiency Symptoms
high eczema
cholesterol
hair loss
eye
constipation abnormalities
Therapeutic Uses
high blood
pressure
eczema schizophrenia
high cholesterol
obesity baldness
poor circulation
Natural Sources
Beef brains and heart, cabbage, citrus fruits, raisins, whole grains, lecithin, and
unrefined molasses.
Back in 1970, Linus Pauling, Double Nobel Prize winning scientist, recommended multi-
gram doses of vitamin C for improved health. Years later, his wisdom has been proven
in study after study.
According to Balz Frei, Ph.D. from the Boston University School of Medicine, Vitamin C
is an antioxidant that neutralizes free radicals by offering it's own electrons; minimizing
oxidative damage to DNA, and neutralizing nitrates that are shown to cause cancer.
Researchers at Harvard Medical School found that people who got at least 200 mg of
vitamin C per day had a 30 percent reduced risk of bronchitis or wheezing compared
with people who got about 100 mg per day.
Vitamin C has been shown to inhibit the deposit and growth of atherosclerosis on artery
walls, directly protect the heart muscle from infection and free radical damage, delay or
prevent cataract formation, help prevent cancer and infection in skin, cervix, rectum,
breasts, colon, esophagus, stomach, pancreas ... and on and on and on ... down to helping
get rid of the common cold!
Deficiency Symptoms
anemia low infection
resistance
hemorrhages
premature aging
capillary wall
ruptures poor digestion
Therapeutic Uses
alcoholism
colds scurvy
asthma hepatitis
cystitis sinusitis
insect
arteriosclerosis bites stress
hypoglycemia
arthritis pyorrhea tooth
diabetes decay
heart disease
Natural Sources
Rose hips, citrus fruits, black currants, tomatoes, sweet potatoes, and green bell
peppers.
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Vitamin D plays a vital role in stimulating intestinal absorption of calcium. It also helps
maintain the balance between calcium and phospate in the body and is essential for
strong bones and teeth. Elderly individuals, especially elderly woman, are at highest risk
for a vitamin D deficiency with a resulting loss in bone strength and density and joint
pain.
People with poor dietary habits, premature infants, people who are deprived of sunlight
(such as night workers), and people suffering from certain diseases such as those that
impair intestinal absorption, liver disease, kidney disorders, and some genetic defects as
well as those who use certain drugs (such as the anticonvulstant phenytoin) over an
extended period of time are also at a higher risk of developing a vitamin D deficiency.
Vitamin D may have many anticancer properties and may be especially helpful against
breast and colon cancer. Vitamin D levels can be negatively influenced by reduced
exposure to sunlight, decreased dietary intake and by absorption problems.
Supplementation of vitamin D daily, as part of a full spectrum formula, should be
adequate for most people. An excess of this vitamin has not shown an increased benefit.
The body's use of vitamin D is enhanced in the presence of magnesium and boron.
Deficiency Symptoms
diarrhea muscular poor metabolism
weakness
softening
insomnia nervousness bones/teeth
Therapeutic Uses
osteoporosis
acne cystitis psoriasis
allergies
rickets
alcoholism pyorrhea osteomalicia
arthritis
Natural Sources
Fortified milk, egg yolks, butter, fish liver oils, sardines, salmon, mushrooms, and
sunflower seeds.
Vitamin E (Tocopherol)(Fat-soluble)
RDA: 10 I.U.
Researched Supplement Range: 400 I.U. to 2,400 I.U.
Average Daily Intake: 10 I.U.
Notes: Excellent safety record, clinical trial dosages as high as 3,200 I.U. daily for periods of 2 years had
no unfavorable side effects or toxicity indications.
Scientific studies have proven that vitamin E fights heart disease, prevents cancer,
alleviates respiratory problems, and boosts the immune system's ability to fight off
infectious disease. It also helps helps prevent macular degeneration of the eyes and
diabetic degenerative damage.
Sixty percent of the mice that received su>pplemental Vitamin E and were then
deliberately infected with pneumonia resisted the pneumonia. The control group fed the
normal mouse diet (which is probably better than what a standard American eats) all
developed pneumonia and died. [Tengerdy, et al. Diet and Resistance to Disease. Advances in
Experimental Medicine and Biology, 1981]
Vitamin E could also be nicknamed the "vanity" vitamin because it is so valuable for
keeping skin moist and youthful, and for minimizing aging eruptions of skin cancer.
Vitamin E can be thought of like the oil in your automobile. It keeps everything sliding
and working smoothly, including joints, elastic tissues like heart, lung, and mucus
membranes of eyes, nose, throat, and genitals.
Heart -- improves circulation, prevents and dissolves blood clots, reduces blood
cholesterol
Deficiency Symptoms
anemias heart disease
muscular wasting
dry/dull/falling hair impotency
sterility
enlarged prostrate premature
gland aging
tooth decay
gastrointestinal disease miscarriage
Therapeutic Uses
alzheimer's
diabetes
arthritis thrombosis
menopausal/menstrual
allergies disorders varicose
veins
arteriosclerosis migraine headaches
burns
baldness myopia
scars
cardiovascular phlebitis
disease warts
sinusitis
blood clots wrinkles
stress
high cholesterol wounds
sterility
cystitis
Natural Sources
Wheat germ, brussel sprouts, leafy greens, vegetable oils, and eggs.
Therapeutic Uses
bruising colitis menstrual problems
Natural Sources
Kelp, alfalfa, yogurt, safflower oil, fish liver oil, and leafy green vegetables.
PABA
RDA: Not established
Researched Supplement Range: Not set to date
Average Daily Intake: Unavailable
Hair -- May restore gray hair to original color if graying was stress or nutrient
deficiency related
Therapeutic Uses
skin disease from sun graying
exposure hair
Natural Sources
Liver, kidney, spinach, molasses, whole grain.
Bioflavonoids
RDA: Not established
Researched Supplement Range: 100 mg to 500 mg
Average Daily Intake: Unavailable
Organ muscles -- Promotes healing in peptic ulcer and respiratory infections, cold
and flu prevention
Deficiency Symptoms
Not known
Therapeutic Uses
anemia eczema high blood
pressure rheumatism
asthma edema
arteriosclerosis ulcers
bleeding dizziness
gums miscarriages varicose
veins
colds hemophilia rheumatic fever
Natural Sources
Cabbage, sauerkraut, sesame seeds, egg yolks, buck wheat and the white skins and
segment part of all citrus fruit.
Following is a list of memory boosting and brain power superfoods packed with nutrients
high in Vitamin B12, Vitamin B6, Vitamin C and Vitamin E, as well as folate, calcium,
potassium and magnesium, and betacarotene. These foods will improve your brain and
memory.The % values are for a 2000 calorie diet.
1. Milk = Vitamin B6: 5%, Vitamin B12: 15%, Calcium: 28%, Magnesium: 6.5%, Potassium: 11%
2. Spinach = Vitamin B6: 11%, Vitamin E: 5%, Folate: 33%, Calcium: 12%, Magnesium: 20%,
Potassium: 12%
Others foods sthat are rich in anthocyanins, formidable antioxidants are blueberries, strawberries ,
jambu fruit (jamun)
3. Black-eyed beans (peas) = Vitamin B6: 3%, Folate: 26%, Calcium: 11%, Magnesium: 11%,
Potassium: 10%
4. Acorn squash = Vitamin B6 : 12, Folate: 6%, Calcium: 6%, Magnesium: 13%, Potassium:16%,
5. Pink salmon = Vitamin B6 : 13, Vitamin B12: 62%, Vitamin E: 6%, Calcium: 18%, Magnesium:
7%, Potassium: 8%,
6. Kidney beans = Vitamin B6 : 6%, Folate: 29%, Calcium: 3%, Magnesium: 10%, Potassium: 10%,
7. Orange juice, calcium-fortified (3/4 cup) = Vitamin B6 :5%, Vitamin C: 103%, Folate: 8%,
Calcium: 23%, Magnesium : 5%, Potassium: 11%
8. Papaya = Vitamin E : 17%, Folate: 29%, Calcium: 7%, Magnesium: 8%, Potassium: 22%,
9. Bock Choy =
10. Potato, baked (1/2 cup) Vitamin B6: 9%, Vitamin C: 13%, Folate: 1%, Magnesium: 4%,
Potassium: 7%
11. Broccoli = Vitamin B6: 6%, Vitamin E: 7%, Folate: 10%, Calcium: 4%, Magnesium: 5%,
Potassium: 7%
12. Wheat germ = Vitamin B6 : 7%, Vitamin: E 13%, Folate: 12%, Magnesium: 11%, Potassium: 4%
13. Banana (1 medium size) = Vitamin B6: 34, Vitamin C: 18%, Magnesium: 9%, Potassium: 13%
14. Vegetable juice, low sodium (6 oz.) = Vitamin B6: 9%, Vitamin C: 56%, Vitamin E: 2%, Folate:
7%, Magnesium: 4%, Potassium: 7%
15. Tofu = Folate : 6%, Calcium: 3%, Magnesium: 6%, Potassium: 5%
16. Honey= The research carried out in 2007 on rats at the University of Waikato in Hamilton, New
Zealand shows that diets sweetened with honey may be beneficial in decreasing anxiety and
improving memory during ageing. Honey may boost memory due to its antioxidant properties, which
help to prevent free radicals damaging cells in the body.
17. Water = Drink 8 to 10 glasses of water daily. 85% of brain tissue is water. Dehydration can
cause energy generation in the brain to decrease.
Correct timing to take water, will maximize its effectiveness to Human body.
Two (02) glasses of water - After waking up - Helps activate internal organs
One (01) glass of water - Before taking a bath - Helps lower blood pressure
One (01) glass of water - Before sleep - To avoid stroke or heart attack