BENEFIT OF ALL VITAMINS

Vitamin A
Vitamin A, also called retinol, helps your eyes adjust to light changes when you
come in from outside and also helps keep your eyes, skin and mucous
membranes moist. Vitamin A mostly comes from animal foods, but some plant-
based foods supply beta-carotene, which your body then converts into Vitamin A.
It also has antioxidant properties that neutralize free radicals in the body that
cause tissue and cellular damage.

Early information from scientific studies suggests that beta-carotene might help
people who already have Coronary Artery Disease (CAD). The American Heart
Association doesn't recommend taking supplements of beta-carotene until more is
known, however.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in.
There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble
vitamins — vitamins A, D, E and K are stored in the fat tissues of the body for a
few days to up to six months. If you get too much of a fat-soluble vitamin, it can
be stored in your liver and may sometimes cause health problems. Vitamin A is a
fat-soluble vitamin.

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity.
Eating a normal diet of foods rich in these vitamins won't cause a problem.
Remember, you only need small amounts of any vitamin. In the case of vitamin
A, overconsumption has been linked with an increased risk of fractures in
postmenopausal women.

Some health problems can make it hard for a person's body to absorb these
vitamins. If you have a chronic health condition, ask your doctor about whether
your vitamin absorption will be affected.

How Much Vitamin A Is Enough?

It's recommended that women consume 800 mcg and men consume 1000 mcg of
vitamin A daily.

Top sources of vitamin A include:

 Beef liver
 Egg yolk
 Cheddar cheese
 Fortified milk

Top sources of beta-carotene include:

 Sweet potato
 Carrots
 Pumpkin
 Cantaloupe
 Broccoli
 Apricots
 Spinach and collard greens
Deficiency of vitamin A can cause eye inflammation, diarrhea and other problems.
Overconsumption of vitamin A can cause nausea, irritability and blurred vision in
its mild form. In addition, the palms of the hands and the bottoms of the feet can
turn orange if a person has a high intake of Vitamin A. Vitamin A toxicity can
cause growth retardation, hair loss and enlarged spleen and liver in its more
severe form. Vitamin A overdose can also cause birth defects and has been linked
to increased risk of bone fractures in some people.

Vitamin B1 (THIAMIN)
Vitamin B1, also known as thiamin, helps fuel your body by converting blood
sugar into energy. It keeps your mucous membranes healthy and is essential for
nervous system, cardiovascular and muscular function.
here are two categories: water-soluble and fat-soluble vitamins. Water-soluble
vitamins, which include the B-complex group and vitamin C, travel through the
bloodstream. Whatever water-soluble vitamins are not used by the body are
eliminated in urine, which means you need a continuous supply of them in your
food. Vitamin B1 is a water-soluble vitamin.

How Much Vitamin B1 Is Enough?

Women should have 1.1 milligrams every day, and men should have 1.5
milligrams every day

Sources of Vitamin B1
the best sources of Vitamin B1 are yeasts and liver. The following foods are good
sources of Vitamin B1:

 Pork
 Whole-grain cereals
 Rye and whole-wheat flour
 Wheat germ
 Navy beans and kidney beans.

A lack of it can cause beriberi, a condition that involves confusion, muscle

wasting, nerve problems and a rapid heartbeat. People who drink heavily should
talk to their doctors about how to quit drinking and whether they need vitamin B1
supplements.
Vitamin B2 (Riboflavin)
Vitamin B2, also called riboflavin, works with other vitamins in the B complex to
process calories from carbohydrates, protein and fat. Your body needs it for
growth and red cell production, and adequate riboflavin intake promotes healthy
skin and good vision. Vitamin B2 is a water-soluble vitamin.

How Much Vitamin B2 Is Enough?

Women should have 1.1 milligrams of riboflavin daily and men should have 1.7
milligrams daily.

Sources of Vitamin B2

 Riboflavin-enriched breads and cereals

 Red meats
 Green, leafy vegetables
 Dairy products

Lack of riboflavin will cause eye sensitivity to light, skin rash and cracks at the
corners of the mouth.

VITAMIN B3 (Niacin)
Vitamin B3 is also called niacin. Like all the B-complex vitamins, it is important
for converting calories from protein, fat and carbohydrates into energy. But it also
helps the digestive system function and promotes a normal appetite and healthy
skin and nerves.

Larger doses of niacin sometimes more than 1,000 milligrams a day have also
been shown to reduce LDL cholesterol (the 'bad' cholesterol that clogs the heart's
arteries) and triglycerides and raise HDL cholesterol (the 'good' cholesterol that
prevents hardening of the artery walls). However, you should only take increased
doses of niacin under the supervision of a physician. Vitamin B3 is a water-soluble
vitamin.

How Much Vitamin B3 Is Enough?

Women should have 15 milligrams each day and men should have 15 to 19
milligrams each day. Tryptophan is an amino acid that serves as a Vitamin B3
equivalent. Sixty milligrams of tryptophan is equal to 1 milligram of vitamin B3.

Sources of Vitamin B3

 Meat, poultry, fish

 Peanuts
 Yeasts
 Milk and eggs contain small amounts, but are excellent sources of
tryptophan

The first signs of a vitamin B3 deficiency are muscular weakness, inability to eat,
in-digestion and skin problems. In its worst form, a deficiency results in pellagra,
which is a serious disease with symptoms such as diarrhea, mental confusion and
skin problems.
VITAMIN B5 (PANTHTHENIC ACID)
The body uses pantothenic acid, also known as vitamin B5, to break down
carbohydrates, proteins and fats for energy. Some claims have been made that
pantothenic acid is effective for treatment of nerve damage, breathing problems,
itching and other skin problems, but these claims have not been proven in clinical
trials. Vitamin B5 is a water-soluble vitamin.

How Much Pantothenic Acid Is Enough?

Lack of pantothenic acid in the diet is rare, so there is no recommended daily
intake for this vitamin. Often, pantothenic acid is included in B-complex
multivitamins. Normal daily intake of pantothenic acid for adults is 4 to 7
milligrams.

Sources of Pantothenic Acid

 Peas and beans (except green beans)

 Lean meat, poultry, fish
 Whole-grain cereals

Can You Have Too Much or Too Little?

Pantothenic acid does not usually cause any side effects, although pregnant and
breastfeeding mothers should be careful to consume only the normal daily intake.

VITAMIN B6 (PYRIDOXINE)
Vitamin B6, also known as pyridoxine, helps brain function and helps the body
convert protein to energy. Some research has shown that vitamin B6 works with
folic acid and B12 to reduce levels of homocysteine (an amino acid) in the blood.
Elevated homocysteine levels can increase a person's risk of heart attack.Vitamin
B6 is a water-soluble vitamin.

How Much Vitamin B6 Is Enough?

Women need 1.6 milligrams of B6 every day, and men need 2 milligrams.

Sources of Vitamin B6

 Poultry
 Pork
 Fish
 Eggs
 Soybeans
 Oats
 Whole grains
 Bananas
 Nuts and seeds.

Taking regular high doses of vitamin B6 over 250 milligrams per day may cause
nerve damage. In addition pregnant and breastfeeding mothers should not take
more than the recommended daily amount of vitamin B6 because too much
pyridoxine can cause harm to the developing fetus or infant.
VITAMIN B9 (FOLIC ACID)
Folic acid, also known as folate, is important for the production and maintenance
of new cells. This is especially necessary during both pregnancy and infancy when
cell growth is extremely rapid. Both adults and children need folic acid to make
normal red blood cells and to prevent anemia.

Having enough folic acid in early pregnancy can prevent birth defects, including
problems with the spine (neural tube defects) and brain. Women who become
pregnant and don't consume enough folate are also more likely to have babies
who have low birthweight or are premature. Vitamin B9 is a water-soluble
vitamin.

How Much Folic Acid Is Enough?

Men need 200 micrograms per day of folic acid, and women who cannot become
pregnant need 180 micrograms per day of folic acid. If you are a woman who
plans to or could become pregnant, you need to eat foods fortified with folic acid.
You may also need to take a supplement to be sure you're getting 400
micrograms per day. Once you are pregnant, your intake should be 400
micrograms per day. Breastfeeding mothers need 280 micrograms per day.

Sources of Folic Acid

 Leafy greens such as spinach and turnip greens

 Broccoli
 Asparagus
 Mushrooms
 Liver
 Dry beans and peas
 Fortified cereals and grain products
 Fortified juices

Folate deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore
tongue and a variety of other symptoms. In a developing fetus, folic acid
deficiency may cause birth defects such as spina bifida and anencephaly.
People who drink large amounts of alcohol may need extra folic acid to prevent a
deficiency. Sometimes, treatment of anemia with folic acid will mask an anemia
caused by a vitamin B2 deficiency. Always consult with your doctor before taking
a large amount of any vitamin supplement.
VITAMIN B12 (COBALAMIN)
Vitamin B12, also known as cobalamin, works with folic acid to produce healthy
red blood cells. Vitamin B12 also keeps your central nervous system healthy. The
only natural sources of Vitamin B12 are animal products. Vitamin B12 is a water-
soluble vitamin.

How Much B12 Is Enough?

Both adult men and women need 2.0 micrograms of vitamin B12 each day.

Sources of Vitamin B12

 Meat
 Milk products
 Eggs
 Cheese
 Chicken
 Fish

B12 deficiency can cause a type of anemia marked by fewer but larger red blood
cells that's called pernicious anemia. It can also cause walking and balance
problems, sore tongue, weakness, confusion and, in advanced cases, dementia.
Vegetarians who eliminate all animal sources from their diet (also known as
vegans) may benefit from taking a vitamin B12 supplement. If you are pregnant
or breastfeeding, do not take vitamin B12 in doses greater than the RDA for
pregnant (2.6 micrograms/day) or breastfeeding women (2.8 micrograms/day).
Some people who have problems with absorption or have had bowel surgery may
need injections of Vitamins B12 to prevent deficiency because their bodies can't
absorb oral supplements properly. People over age 50 may also need B12
supplements because the aging process diminishes the body’s ability to absorb
vitamin B12 from natural food sources.

VITAMIN C (ASCORBIC ACID)

Vitamin C, also known as ascorbic acid, helps to heal wounds, prevent cell
damage, promote healthy gums and teeth, and strengthen the immune system.
It also helps the body absorb iron. Recent research has indicated that vitamin C
may be associated with delayed aging and disease prevention by destroying 'free
radicals'-the molecules associated with aging and cell damage. Vitamin C is a
water-soluble vitamin.

How Much Vitamin C Is Enough?

Women and men should consume at least 60 milligrams of vitamin C each day.
People who smoke need to consume more vitamin C because smoking interferes
with the body's ability to use vitamins. Women who smoke should consume 110
milligrams per day of vitamin C, and men who smoke should consume 125
milligrams per day of vitamin C.

Sources of Vitamin C

 Citrus juices and fruits

 Tomatoes
  Berries
 Potatoes with skins
 Green and red peppers
 Broccoli
 Spinach

Vitamin C deficiency causes a disease called scurvy, which is uncommon in the

United States. Taking more than 2,000 milligrams a day may cause a flushed
face, headache, increased urination, mild diarrhea, nausea and vomiting.
Pregnant and breastfeeding women shouldn’t take more than the daily
recommended amounts of vitamin C.

VITAMIN D
Vitamin D is important in helping the body absorb and use calcium from food and
supplements. It aids in bone and tooth formation and supports muscle and nerve
function, and studies have shown that vitamin D helps to prevent Osteoporosis.
Vitamin D is a fat-soluble vitamin.

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity.
Eating a normal diet of foods rich in these vitamins won't cause a problem.
Remember, you only need small amounts of any vitamin. Some health problems
can make it hard for a person's body to absorb these vitamins. If you have a
chronic health condition, ask your doctor about whether your vitamin absorption
will be affected.

How Much Vitamin D Is Enough?

The National Institutes of Health recommend that men and women ages 19 to 50
consume a minimum of 200 IU (or 5 mcg) of vitamin D each day. People ages 51
and over should consume at least 400 IU (or 10 mcg) of vitamin D daily. The
need for vitamin D increases with age because your body’s ability to convert
sunlight to vitamin D decreases.

You should always eat foods or supplements rich in vitamin D with foods rich in
calcium for better absorption. When you are exposed to the sun rays, your body
converts a cholesterol compound in the skin to vitamin D, so aim for three 15-
minute sessions of sun exposure a week.

Sources of Vitamin D

 Fortified milk
 Fortified cereals
 Eggs
 Tuna
 Fish-liver oils
 Sun exposure
Can You Have Too Much or Too Little?
Too little vitamin D in the diet can lead to weakened bones and an increased risk
of fractures. Over consuming vitamin D can cause nausea, vomiting, poor
appetite, constipation, weakness and weight loss. Calcinosis, the deposition of
calcium and phosphate in soft tissues like the kidney, can be caused by vitamin D
toxicity.

Antacids, some cholesterol lowering drugs, mineral oil, some anti-seizure

medications, and steroids interfere with the absorption of vitamin D.

Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body

that cause tissue and cellular damage. Vitamin E also contributes to a healthy
circulatory system and aids in proper blood clotting and improves wound healing.
Some studies have shown that vitamin E decreases symptoms of premenstrual
syndrome and certain types of breast disease.

Other studies have shown that taking large doses of Vitamin E has decreased the
risk of Coronary Artery Disease (CAD). Animal studies have suggested that
vitamin E does slow the development of atherosclerosis, but the American Heart
Association doesn't recommend using supplements until the effects are proven in
large-scale, carefully controlled clinical trials. Vitamin E is a fat-soluble vitamin.

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity.
Eating a normal diet of foods rich in these vitamins won't cause a problem.
Remember, you only need small amounts of any vitamin.

How Much Vitamin E Is Enough?

Women need 8 milligrams and men need 10 milligrams of vitamin E daily.

Sources of Vitamin E

 Wheat germ
 Vegetable oil and margarine
 Avocado
 Whole grain products
 Egg yolk
 Nuts
 Liver
 Peanut butter

It's almost impossible to have a vitamin E deficiency, but too much can cause
nausea and digestive tract problems.
VITAMIN K
Vitamin K is necessary for blood clotting. Without it, even a small cut would cause
continuous bleeding in the body. Vitamin K also plays an important role in kidney
function and bone growth and repair - some studies have even shown that it may
help prevent osteoporosis. Vitamin K is a fat-soluble vitamin.

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity.
Eating a normal diet of foods rich in these vitamins won't cause a problem.
Remember, you only need small amounts of any vitamin. Some health problems
can make it hard for a person's body to absorb these vitamins. If you have a
chronic health condition, ask your doctor about whether your vitamin absorption
will be affected.

How Much Vitamin K Is Enough?

Women should consume 65 micrograms a day of vitamin K, and men should
consume 80 micrograms a day of vitamin K.

Sources of Vitamin K
About half of the vitamin K necessary for good health is supplied by bacteria
living in the intestine, but dietary consumption of vitamin K is also important.
Good sources of vitamin K include:

 Dark, leafy green vegetables such as spinach or kale

 Beef liver
 Green tea
 Cheese

Can You Have Too Much or Too Little?

Newborns are especially prone to vitamin K deficiency, so the American Academy
of Pediatrics recommends vitamin K supplementation. Vitamin K deficiency in
adults is rare but it may occur in people with conditions such as cystic fibrosis and
celiac disease whose bodies cannot absorb vitamins from foods properly. When it
occurs, vitamin K deficiency may cause bleeding gums and skin that is easily
bruised. Vitamin K toxicity is also rare, but you should not take doses of more
than 500 micrograms without talking to your doctor. Vitamin K may interfere with
the effectiveness of medications such as anticoagulants (also known as blood
thinners), so talk to your doctor before using a supplement that contains vitamin
K.
BIOTIN
Biotin is necessary for the formation of fatty acids and glucose, which are used as
fuels by the body. Biotin also helps to break down amino acids and carbohydrates
in the body. Biotin is a water-soluble vitamin

How Much Biotin Is Enough?

There is no recommended daily allowance for biotin because biotin deficiencies
are extremely rare. A normal daily biotin intake for teens and adults is 30 to 100
micrograms a day.

Sources of Biotin

 Liver
 Cauliflower
 Salmon
 Carrots
 Bananas
 Cereals
 Yeast

Can You Have Too Much or Too Little?

A lack of biotin in the body is rare, but certain skin conditions or genetic
deficiencies may cause biotin deficiencies in infants. Biotin deficiency may cause
skin rash, hair loss, high cholesterol levels and heart problems.