VITAMIN GUIDE

Please read NOTICE

This guide is designed to give you an idea as to basics, functions, and deficiency symptoms, but is NOT intended to replace the advice of your healthcare provider or physician. Supplements or supplementation are not meant to overcome the effects of a diet that is too high in fats or sugars or too low in fiber, nor is it intended to alleviate other abuses of the body from physical inactivity, stress, and other substances generally recognized as harmful to the human body.

This information is provided for nutritional information on selected vitamins only. It is not intended to be used in the diagnosis of any ailment or for prescribing any remedy in any manner. Always seek professional medical help. Self-diagnosis is not recommended by this presentation of information. See NOTICE

"...everything man needs to maintain good health can be found in nature... The true task of science is to find those things..." (Paracelsus, the father of pharmacology)


 

Vitamin or
Nutrient		 What It Does Deficiency
Symptoms***		 These Increase the Need for Vitamins/Nutrients
Vitamin A*
(Beta-carotene)
10,000 IU daily
Growth/repair of body tissues, bone & tooth formation; increases resistance to infection, maintains skin & mucous membranes, promotes healthy eye tissue
Night blindness, drying of the eyes, dry rough skin, impaired bone growth, susceptibility to respiratory infections
Smoking, diabetes, very low fat diets, celiac disease
(Doses of 25,000 IU or more may be harmful to heavy smokers)
Vitamin B1
(thiamine)
2 to 10 mg. daily
Helps convert carbohydrates into energy, maintains healthy appetite, nerve functions, growth and muscle tone.
Mental confusion, muscle weakness, edema, fatigue, loss of appetite.
Physical stress and illness.
Vitamin B2
(riboflavin)
2 to 10 mg. daily
Necessary to utilize fats, carbohydrates, and protein in energy production. Aids in formation of antibodies and red blood cells.
Sensivity of eyes to light, cracks in the corner of the mouth, itchy skin around nose and lips.
Excess alcohol use, use of diuretics, antibiotics, oral contraceptives, diets low in protein, enriched foods, vegan diets, pregnancy and lactation, physical stress.
Vitamin B3
(niacin)
20 to 50 mg.daily
Aids metabolism of fats, carbohydrate and protein, promotes healthy skin and digestive function.
General fatigue, digestive disorders, irritability, loss of appetite, skin disorders.
Poor diet, excess alcohol use, cancer, malabsorption diseases.
Vitamin B6
(pyridoxine)
2 to 25 mg. daily
Necessary for fat, carbohydrate and protein metabolism, for formation of antibodies.
Anemia, irritability, fatigue, nausea, insomnia, nervousness, dermatitis.
Oral contraceptives, excess protein or alcohol consumption, carpal tunnel syndrome, PMS, osteoarthritis, acne, stress.
Vitamin B12
2 to 25 mg. daily
Aids metabolism of fats, carbohydrate and protein. Helps blood cell formation; maintains healthy nervous system.
Pernicious anemia, numbness and tingling in fingers and toes.
Vegan diets, aging (as a result of reduced absorption), disorders that impair normal intestinal function, hyperthyroidism, pregnancy.
Vitamin C
500 to 2,000 mg. daily
Strengthens blood vessels, speeds wound healing, increases resistance to disease infection, aids iron utilization, maintains capillary integrity, promotes healthy gums and teeth.
Bleeding gums, slow-healing wounds, bruising, aching joints, nosebleeds, anemia.
Smoking, stress, poor diets, illness, oral contraceptives, drug use.
Vitamin E
100 to 400 IU daily
Maintains cell membranes, protects vitamin A and essential fatty acids from free radical destruction, lowers risk of cardiovascular disease, cancer, may enhance immune function.
Nerve dysfunction, anemia.
History of heart disease or stroke, poor diet, ageing, arthritis, deteriorating eyesight, dry skin, illness, use of certain medications.
Folic Acid
400 mg. daily,
pregnancy increases
need to 800mg.
Aids in red cell blood formation, growth and cell division and in the use of protein for energy. Stimulates the production of stomach acid. Supplementation recommended for women of child-bearing ages.
Anemia, diarrhea, poor growth, fatigue, neural tube defects in infants born to deficient mothers.
Pregnancy, low intake of fresh produce, oral conceptractives, anticonvulsants, excess alcohol, certain medications.
Calcium*
800 to 1500 mg. daily.
Formation of strong bones, teeth, muscle tissue, regulates heart beat, essential to muscle action and nerve function, aids in blood clotting.
Soft brittle bones, back and leg pains, heart palpitations.
Poor dietary intake, excess protein consumption, physical and emotional stress, pregnancy and lactation.
Chromium
50 to 200 mg. daily.
Aids insulin function (use of blood sugar for energy production).
Atherosclerosis, glucose intolerance in diabetics, fatigue.
High intake of processed foods, aging, diabetes.
Iron**
10 to 15 mg. daily.
Essential to red blood cell formation.
Anemia (pale skin, fatigue).
Poor diet, growth, menstruation, pregnancy, antacid use.
Magnegium
300 to 500 mg. daily.
Enzyme activation, nerve and muscle function, calcium and potassium balance, helps prevents cardiovascular disease and osteoporosis.
Weakness,
muscle tremors, weight loss, nausea, irritability, hair loss.
Diarrhea, diuretics, excess alcohol consumption, deficient protein intake.
Zinc
15 mg. daily.
Involved in many enzymes regulating metabolism, protein synthesis, aids healing and immune functions, important for reproductive system development.
Retarded growth, slow healing, loss of appetite.
Infections, poor diet, alcoholism, cardiovascular disease, renal disease.

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Note * Vitamin A need increases with greater body weight. Caution: High doses of vitamin A can cause birth defects. If you are trying to get pregnant, consult your healthcare provider or physician about supplement use. Vitamin D increases calcium formation. Boron decreases calcium excretion. Excess protein and high-phosphorus foods increase excretion.
Note ** Vitamin C increases iron absorption. Caution: Iron overload (hemochromatosis) may increase risk of heart attack.
Note *** Deficiency symptoms can suggest medical conditions other than lack of nutrients. Use of certain medications can increase individual nutrient needs. Check with your healthcare provider.

Sources: AICR Guide to Vitamins and Minerals, Wash.DC; The Right Dose, How To Take Vitamins and Minerals Safely, Patricia Hausman, M.S. Rodale Press; The Nutrition Desk Reference, Robert Garrison, Jr. and Elizabeth Somer, Keats Publishing; Encylopedia of Natural Medicine, Joseph Pizzorno, N.D., and Michael Murray, N.D., Prima, Berkeley Wellness Letter, 1/94, Making the Best of Basics, Family Preparedness Handbook, J.T. Stevens, 1996.

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