Vitamins A, D, E & K are fat soluable vitamins and should be taken with a meal that contains fat, or with milk.
Vitamin A (4000 IU per day): Vitamin A is required for night vision, and
for a healthy skin. It assists the immune system, and because of its antioxidant properties is great to protect against pollution
and cancer formation and other diseases. It also assists your sense of taste as well as helping the digestive and urinary
tract and many believe that it helps slow aging. It is required for development and maintenance of the epithelial cells,
in the mucus membranes, and your skin, and is important in the formation of bone and teeth, storage of fat and the synthesis
of protein and glycogen.
Natural sources of Vitamin A: fish liver oils, egg yolks, butter and cream, and dark green and yellow fruits and
vegetables (especially carrots, asparagus, apricots, spinach, yellow squash, and sweet potatoes).
Vitamin B complex: (Complex 50, recommended) For energy, depression, essential for the maintenance of healthy
nervous tissue. The B vitamins play a role in energy metabolism in the body. The contents of a B Complex 50 may vary by distributor,
so be sure to check the label! The B vitamins should be taken early in the day to avoid interference with sleep.
All *should* include:
Folic Acid (B-9)
Pantothenic Acid (B-5)
Some may or may not include:
|Choline Bitartrate (B-4)
Note: Be prepared to notice a "neon yellow" color to your urine when taking Vitamin B complex - it is
a harmless side effect of the riboflavin (B-2).
Vitamin B-1 (Thiamine) (50mg per day): Thiamine may enhance circulation, helps with blood
formation and the metabolism of carbohydrates. It may aid in digestion. It is also great for the brain and may help with depression
and assist with memory and learning. In children it is required for growth and has shown some indication to assist in arthritis,
cataracts as well as infertility.
Natural sources of Vitamin B1: pork and other lean meats; enriched and fortified cereals; oatmeal, corn, nuts,
beans, cauliflower and sunflower seeds.
Vitamin B-2 (Riboflavin) (50mg per day). Also known as Vitamin G: The body uses
it to facilitates the use oxygen and in the metabolism of amino acids, fatty acids, and carbohydrates. It is also needed to
activate vitamin B6 (pyridoxine), 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.
Natural sources of Vitamin B2: lean meats, fortified cereals, yogurt, milk, cheese, eggs, broccoli and spinach.
Because riboflavin is destroyed by exposure to light, foods that contain riboflavin should not be stored in glass containers
that are exposed to light.
Vitamin B-3 (Niacin) (50 - 100mg per day): It is required for cell respiration, 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 as a memory-enhancer.
Natural sources of Vitamin B3: fish (particularly mackerel and swordfish), chicken, veal, pork, salmon, milk,
eggs, fortified cereals, avocados, and some nuts.
Vitamin B-4 (Choline) (50mg per day): Maintains condition of the liver and memory, and regulates
cholesterol levels. It may assist in controlling weight as well. It aids in 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 critical for normal membrane structure and function.
Natural sources of Vitamin B4: fish (especially sardines) are a rich source along with eggs, liver, soy beans, peanuts,
and other nuts.
Vitamin B-5 (Pantothenic acid) (10 - 100mg per day): It 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. Some are of the opinion
that pantothenic acid is also helpful to fight wrinkles as well as graying of the hair.
Natural sources of Vitamin B5: whole grains, beans, milk and eggs are considered excellent sources. Other sources
include broccoli, cabbage, and white and sweet potatoes.
Vitamin B-6 (Pyridoxine, Pyridoxal) (50 mg) 2x per day: An excellent natural diuretic that aids
in the removal of excess fluid of premenstrual and menopausal women. Works well as an anti-depressant. Necessary for the synthesis
and breakdown of amino acids, the building blocks of protein. Aids in fat and carbohydrate metabolism and in the formation
of antibodies. Maintains the central nervous system promotes healthy skin. Reduces muscle spasms, leg cramps, hand numbness,
nausea & stiffness of hands and helps maintain a proper balance of sodium & phosphorous in the body. (Do not exceed
100mg. per day! - it can lead to nerve damage!)
Natural sources of Vitamin B6: best sources are meats, oily fish (especially tuna), poultry, legumes and leafy green
vegetables. Other good sources include potatoes (with skins), avocados, watermelon, bananas, carrots, brewer's yeast and fortified
Vitamin B-7 (Biotin) (50 - 100 mcg per day). Also known as Vitamin H: It is necessary
for both metabolism and growth in humans, its primary function of the vitamin is to regulate body processes that manufacture
and break down fats, amino acids, and carbohydrates. It also aids in the prevention of hair loss among men. There have
been suggestions that biotin may aid in alleviating muscle pain and depression, and relieving dermatitis.
Natural sources of Vitamin B7: eggs, milk, mushrooms, bananas, tomatoes, whole-grain cereals, nuts, yeast, broccoli,
potatoes (white and sweet) and lean beef.
Vitamin B-8 (Inositol) (500 mg): Dr. Robert Atkins once called it "nature's own tranquilizer".
Two to four capsules/tablets daily, depending on stress level. Also necessary for the formation of lecithin; aids in the breakdown
of fats, helps reduce blood cholesterol, and helps prevent thinning hair.
Natural sources of Vitamin B8: nuts, beans, citrus fruit (especially cantaloupes and oranges), nuts, rice, veal,
pork and wheat germ.
Vitamin B-9 (Folate/Folic Acid) (400-800 mcg. per day). (Also listed as Vitamin B11 and
VitaminM): Your body needs this to produce red blood cells, as well as norepinephrine and seratonin
(chemical components of the nervous system). Folic acid deficiency may cause poor growth, graying hair, inflammation of the
tongue, mouth ulcers and diarrhea. Studies have found a correlation between low folate levels and higher rates of depression
(although most data is from European/Caucasion populations). Some recent studies show that folic acid may help protect women
and men from heart disease, cervical and colon cancer and possibly breast cancer.
Natural sources of Vitamin B9: citrus fruits and juices, asparagus, Brussels sprouts, spinach, baked beans, chickpeas,
kidney beans and lentils contain folic acid. Flour, rice, pasta and cornmeal can also be important sources because they are
often fortified with folic acid. Other good sources are brewer's yeast, barley, brown rice, cheese, chicken, dates, whole
grains, salmon and tuna.
Vitamin B-10 (PABA para-aminobenzoic acid) (50 mg. Per day): It is increasingly used as
a permanent skin protection against the damages caused by pollution and the sun. It also has alleged anti-inflammatory and
anti-allergic effects. This B-complex vitamin is important for the skin's growth and normal color.
Natural sources of Vitamin B10: bran, kidney, liver, molasses, wheat germ, and yogurt.
Vitamin B-11 (see Vitamin B9)
Vitamin B-12 (Cyanocobamin) (50mg. per day): It is needed in the manufacture and maintenance
of red blood cells and the maintenance of a healthy nervous system. 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 people are also of the opinion that it helps with clearing up infections and provide protection
against allergies and cancer. This vitamin is also used in the metabolism of fats, proteins and carbohydrates.
Natural sources of Vitamin B12: animal products such as meats, eggs, milk, cheese, yogurt and fish. Clams and oily
fish such as tuna, cod and sardines are particularly high in B12. Most fortified cereals also contain high quantities of vitamin
Vitamin B-13 (Orotic Acid) (no RDA has been established): It is primarily used for metabolization
of folic acid and vitamin B12. It helps with the production of genetic material and may be beneficial after a heart attack.
It is also used in conditions such as multiple sclerosis and chronic hepatitis.
Natural sources of Vitamin B13: whey and root vegetables, such as beets, turnips, and carrots. Orotic acid is easily
destroyed by water and sunlight.
Vitamin B-14: Very little is known about this; it might be similar to B10 and B11. Perhaps a substance isolated
from wine that prevents cancer.
Vitamin B-15 (Pangamic acid): This has not been qualified as being essential to our diets. Very little is
known about this ingredient and therefore our information is very sketchy. Until further research is available, be careful
of supplements containing pangamic acid, calcium pangamate, DMG or B15.
Vitamin B-16: (Not much yet know about this one - being studied along with vitamin B17.)
Vitamin B-17 (Amygdalin) (also known as laetrile): Found in stones of apricots
etc. Breaks down into poison cyanide. Sometimes called vitamin B17. This is used in the production of the proported cancer
cure "Laetrile". It is NOT to be taken by the average person.
Vitamin C: From 1,000 to 10,000 mg. per day. Vitamin C is an excellent anti-oxidant and serves as a powerful protection
against cancer as it wards off cancer cells. It's excellent for the skin. It's a water soluble vitamin. It is eliminated from
your body in your urine, thus taking even 10,000 mg. of vitamin C cannot harm you. However, it is not stored in the
body and thus should be taken at 3-hour intervals or with meals. It can act as a stimulant for some, so should be avoided
Natural sources of Vitamin C: citrus fruits (oranges, grapefruit, lemons, mangos, etc.) are great sources of vitamin
C, also many green vegetables (especially asparagus, broccoli, spinach, green peppers, and peas). Other good sources of vitamin
C include tomatoes, potatoes and cabbage.
Vitamin D (Calciferol) (400 IU per day): Vitamin D helps with increasing the
absorption of calcium, assists in bone growth and the integrity of bone and promotes strong teeth. It also helps regulate
the amount of phosphorus in the body as well as assisting in a healthy heart and nervous system. In some recent studies it
has also shown great promise in assisting psoriasis, the immune system, thyroid function as well as normal blood clotting.
In old age the ability to produce the vitamin decreases, therefore, the need for longer exposure to sunlight increases and
there is greater dependency on dietary sources for its intake.
Natural sources of Vitamin D: exposure to sunlight is the easiest way to build up stores of vitamin D. Exposing the face,
hands and forearms for between 15-20 minutes two or three times per week allows most people to manufacture all the vitamin
D they need.
Vitamin E: (Tocopherol) (200 IU's, 3-4 per day): It is a powerful antioxidant,
protects your cells from oxidation, and neutralizes unstable free radicals, which can cause damage. It has been shown to be
excellent for menopausal symptoms, such as hot flashes, night sweats, heart health, palpitations. Vitamin E is fat soluble
and must be taken with food to be properly absorbed. If the 200 IU gelcaps are available you should take one capsule with
each of your three meals and a 4th one at bedtime, with an apple or fruit before bedtime. If that dose is not available, take
one 400 IU gelcap with breakfast and a second with your evening meal. The d-alpha tocopherol, or natural vitamin E, is recommended
over dl-alpha-tocopherol, the commonly sold synthetic version. 600-800 IU's per day is adequate. Vitamin E should not be taken
in large doses, especially in one dose. Warning: This is a good example of when "more is not always better."
Before starting a vitamin E regimen, anyone with hypertension should consult their health care provider or nutritionist. Vitamin
E has the potential side effect of raising blood pressure.
Natural sources of Vitamin E: vegetable oils (most notably wheat germ oil), sweet potatoes, avocados, nuts, sunflower seeds
and soybeans. Smaller amounts can be found in egg yolks and green leafy vegetables.
Vitamin F (fatty acids) (100 - 150mg. per day): Its primary functions are to maintain
the function and integrity of cell membranes, transport, breakdown and excrete cholesterol, and help form hemoglobin. Besides
this, it also regulates oxygen use, blood pressure, and aids in the prevention allergies.
Natural sources of Vitamin F: avocados, meat and fish like salmon, trout, mackerel and tuna. May also be found in evening
primrose oil, grape seed oil, flaxseed oil, and oils of grains, nuts and seeds, such as soybean, walnuts, sesame, and sunflower.
Vitamin G see Vitamin B2 (Riboflavin)
Vitamin H see Vitamin B7 (Biotin)
Vitamin K (Menadione) (65mg per day): It is used in the body to control blood
clotting and is essential for synthesizing the liver protein that controls the clotting. It is also involved in bone formation
and repair. In the intestines it also assists in converting glucose to glycogen, this can then be stored in the liver. There
are some indications that Vitamin K may decrease the incidence or severity of osteoporosis and slow bone loss.
Natural sources of Vitamin K: canola oil, soybean oil, and green leafy vegetables (such as spinach, broccoli, cabbage and
turnip greens) are the best sources of vitamin K. It can also be found in milk, eggs, beef liver, bran and citrus fruits.
Vitamin K1 (Phylloquinone) (65 - 80 mg. per day): This level that can be achieved
without supplementation by eating green leafy vegetables. Like vitamin K, this vitamin facilitates calcium in coagulation
of blood and bone formation. Vitamin K1 is an even more powerful antioxidant than vitamin E and coenzyme Q10.
Natural sources of Vitamin K1: green leafy vegetables, cheese and liver. It is also found in asparagus, coffee, bacon and
Vitamin M see Vitamin B (Folic Acid)
Vitamin P (Bioflavonoids) (500mg. per day): These are are not, strictly speaking,
a vitamin, but for easy classification they are listed as a vitamin. Bioflavonoids enhance the action and absorption of Vitamin
C and for this reason they should be taken together. Bioflavonoids are effectively used in the treatment of sport injuries
as they are pain relieving. They may also be used in relieving pain in the legs, across the back and can lessen the symptoms
of prolonged bleeding, a low serum calcium as well as oral herpes.
Natural sources of Vitamin P: the white membrane just beneath citrus peel, as well as in peppers, grapes, pine bark, onions,
garlic, blue and red berries, green tea as well as buckwheat.