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Vitamin Reference.

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Fat Soluble Vitamins:
(Vitamin A, D, E, and K) are stored in body tissues when excessive quantities are ingested and may become toxic if taken in megadoses. Deficiencies in these vitamins occur when fat intake is limited or fat absorption is compromised because these vitamins are absorbed with fats and lipids. Drugs that affect lipid absorption such as Questran (cholestyramine) and mineral oil can precipitate a deficiency in these vitamins.

Description of the Fat Soluble Vitamins:

Vitamin A (Beta Carotene) Vitamin A has been reported to be necessary for normal growth and repair of body tissues; helps maintain smooth, soft disease-free skin; helps protect the mucous membranes of the mouth, nose, throat, and lungs, thereby reducing susceptibility to infections; protects against air pollutants; counteracts night blindness and weak eyesight; aids in bone and teeth formation. Current medical research shows that foods rich in Beta Carotene may help reduce the risk of lung cancer and certain oral cancers. Beta-carotene is a precursor to vitamin A that is present in green and yellow vegetables. Deficiency Symptoms: May result in night blindness, increased risk of developing an infection, rough, dry scaly skin, loss of smell and appetite, frequent fatigue, lack of tearing, and defective teeth and gums. US RDA (US Recommended Daily Allowance): 5,000 IU per day for adults.

Vitamin D  -   Vitamin D has been reported to improve the absorption and utilization of calcium and phosphorous; required for bone and teeth formation; maintains a stable nervous system and normal heart action.  Deficiency Symptoms:   May lead to rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, retention of phosphorous in the kidneys.  US RDA:  400 IU per day for adults.

Vitamin E  -   Protects against cellular aging due to oxidation; supply oxygen to the blood which is then carried to the heart, brain and other organs; thus alleviating fatigue; aid in bringing nourishment to cells; strengthen the capillary walls and prevents the red blood cells from destructive poisons; prevent and dissolve blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions.  Deficiency Symptoms:   May lead to a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin.  US RDA:  30 IU per day in adults.

Vitamin K (Phytonadione vitamin K1, Menadione vitamin K3)

Water Soluble Vitamins:
have little to absolutely no potential for toxicity because excess of these vitamins are eliminated in the urine.

Vitamin B-1 (Thiamine) Vitamin B-1 has been reported to be involved in the body's cycle for generating energy, aids in digestion of carbohydrates, essential for the normal functioning of the nervous system, muscles and heart, stabilizes the appetite, promotes growth and good muscle tone. Deficiency Symptoms: May lead to the loss of appetite, weakness, paralysis, nervous irritability, sleeplessness, loss of weight, vague aches and pains, mental depression, constipation, heart and GI problems. US RDA: 1.5 mg per day for adults.

Vitamin B-2 (Riboflavin) Vitamin B-2 has been reported to be necessary for carbohydrate, fat, and protein metabolism; aids in formation of antibodies and red blood cells; maintains cell respiration; helps maintain good vision, skin, nails, and hair; helps alleviate eye fatigue; promotes general health. Deficiency Symptoms: May result in itching and burning eyes; cracks and sores in the mouth and lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; poor digestion; trembling; sluggishness; oil skin. US RDA: 1.7 mg per day for adults.

Niacin (Nicotinic Acid, Vitamin B-3) Niacin has been reported to improve circulation and reduce the cholesterol level in the blood; maintains a healthy nervous system; helps metabolize protein, sugar, and fat; helps reduce high blood pressure; increase energy through proper utilization of food; helps maintain healthy skin, tongue, and digestive system. Deficiency Symptoms: May result in pellagra, GI disturbances, diarrhea, dermatitis, dementia, nervousness, headaches, fatigue, mental depression, vague aches and pains, irritability, loss of appetite, sleeplessness, skin disorders, muscular weakness, indigestion, bad breath, canker sores. US RDA: 20 mg per day for adults.

Vitamin B-5 (Pantothenic Acid)  Vitamin B-5 has been reported to participate in the release of energy from carbohydrates, fats and protein, aid in the utilization of vitamins; improve the body's resistance to stress; help in cell building and the development of the central nervous system; help the adrenal glands, fight infections by building antibodies.  Deficiency Symptoms:  May lead to painful and burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps.  US RDA:  10 mg per day for adults.

Vitamin B-6 (Pyridoxine) Vitamin B-6 has been reported to be necessary for the synthesis and breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea and stiffness of hands; helps maintain a proper balance of sodium and phosphorous in the body.  Deficiency Symptoms: May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm and leg cramps, loss of hair, slow learning, and water retention.  US RDA:  2 mg per day for adults.

Vitamin B-12 (Cyanocobalamin)   Vitamin B-12 helps in the formation and regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat and protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for calcium absorption.  Deficiency Symptoms:   May lead to pernicious anemia, poor appetite, growth failure in children, tiredness, brain damage, nervousness, neuritis, degeneration of spinal cord, depression, lack of balance.  US RDA:  6 mcg per day for adults.

Biotin  -   Biotin has been reported to aid in the utilization of fats, carbohydrates, protein, folic acid, Pantothenic acid, and Vitamin B-12, promote healthy hair.  Deficiency Symptoms:  May lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, grayish skin color.  US RDA:  0.3 mg per day in adults.

Folic Acid  -   Necessary for DNA and RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aid in amino acid metabolism.  Deficiency Symptoms:  May result in gastrointestinal disorders, anemia, Vitamin B-12 deficiency, pre-mature gray hair.  US RDA:  0.4 mg per day in adults.

Vitamin C (Ascorbic Acid)  Vitamin C has been reported to be essential for healthy teeth, gums and bones; helps heal wounds, scar tissue, and fractures; prevent scurvy; build resistance to infection; aid in the prevention and treatment of the common cold; give strength to blood vessels; aid in the absorption of iron.  Vitamin C 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, and some vegetables) in cancer-causing substances.  Deficiency Symptoms:  May lead to soft and bleeding gums, swollen or painful joints, slow-healing wounds and fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion.   US RDA:  60 mg per day for adults.

Vitamin-Like Compounds (Pseudovitamins):

Bioflavonoids (Vitamin P) These chemicals are used in some chemical reactions involved in our biology. There is no known deficiency condition with bioflavonoids therefore these chemicals have no accepted preventative or therapeutic role in human nutrition. These chemicals are widely distributed in plants, fruits, and vegetables.

Choline (Lecithin) Choline is found in most living cells and foods and is commonly known as lecithin. Choline is a precursor in the production of acetylcholine. Acetylcholine is involved in many chemical reactions in our bodies. Choline is also involved along with inositol in lipid mobilization. These chemicals are commonly called lipotropic agents. They have been used to treat fatty liver and disturbed fat metabolism. Choline is found in egg yolks, cereal, fish, and meat and is also synthesized in our body. Because of its great availability in our diets and bodies there has been no deficiency state identified.

L-Carnitine - Carnitine is an important factor in the oxidation of fats in our bodies leading to the production of energy. Meat, especially red meat, is an excellent food source for Carnitine. Dietary sources and synthesis of Carnitine in the liver and kidney satisfy the need for Carnitine. Despite this, there has been documentation of Carnitine deficiency which is evidenced by muscle weakness, cardiomyopathy, abnormal liver function, and hypoglycemia during fasting. No RDA for Carnitine has been established.

Essential Fatty Acids (Vitamin F) The essential fatty acids are involved in membrane production and are important precursors in the production of chemicals in our bodies. Our normal diets provide enough of the essential fatty acids to maintain our bodies' need. Scaly skin, hair loss, and slow wound healing are deficiency symptoms of linoleic acid which is an essential fatty acid that must be present in our diet because the body cannot produce it.

Inositol - Inositol is found in large amounts in muscle and brain tissue. It is widely distributed in nature and is produced in our bodies. Inositol is involved in amino acid transport along with the movement of potassium and sodium. Its nutritional value has not been well documented although like Choline is involved in lipid metabolism.

Minerals:

Iron - Iron plays an important role in the body in oxygen transport. The largest portion of iron in our body is found in the hemoglobin of red blood cells. This is considered to be functional iron while iron is also stored in our bodies in the spleen, bone marrow, liver, and intestines. Deficiency Symptoms: We lose iron from out bodies through sloughing of skin cells and GI lining, by excretion of sweat, urine, and feces, and by blood loss (menstruation in women). The symptoms of iron deficiency can be vague and may include fatigue, weakness pallor, split or spoon shaped nails, sore tongue, swelling of the mouth/tongue, labored breathing, feeling of exhaustion, and possibly coldness and numbness of extremities. An iron deficiency is defined as an anemia can be serious and needs to be corrected. The t risk for iron associated anemia is associated with inadequate diets, malabsorption, pregnancy and lactation, and/or blood loss (menstruation). US RDA:  10mg for adult men and 15mg for adult women and 30mg for pregnant women. One 325 mg ferrous sulfate tablet is usually enough to provide these needs. Only 20% or about 60mg of this 325 mg tablet is absorbed and the body will only absorb what it needs from that 60mg.

Calcium - Calcium is most recognized for its important role in healthy bones and preventing bone deformities such rickets, osteomalcia, and osteoporosis. Calcium is also very important in many processes in the body including activation of enzyme systems, Vitamin B12 absorption, muscle contraction and relaxation, and several blood clotting steps. Deficiency Symptoms:  Low calcium levels may produce seizures, tetany (uncontrollable muscle contractions and nerve excitability), behavioral and personality disorders, mental and growth retardation, and bone deformities. Causes of low calcium levels include malabsorption and decrease dietary intake of calcium, hypoparathyroidism, vitamin D deficiency, kidney failure, pregnancy, lactation, increased age and long term anticonvulsant therapy. US RDA:  1,200 mg per day for both men and women age 11-24, and 800 mg per day for men and women over 24. Some recommendations are premenopausal women 1,100 mg daily and 1,500 mg after menopause. Pregnancy and lactation 1,200 mg daily. A modest amount of vitamin D should be included in most calcium treatments to insure proper absorption.

Magnesium

Phosphorus

Chromium

Cobalt

Cooper

Fluorine

Iodine

Manganese

Selenium

Vanadium

Zinc

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