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VITAMIN

A / B1 / B12 / B2 / B3 / B5 / B6 / B9 / C / D / E / H / K


Vitamin A is important in maintaining good vision, healthy skin, and healthy mucous membranes. Research has shown it is also necessary for proper immune system function. Vitamin A is also important for proper growth, bone formation, reproduction, and wound healing. Your liver can store up to a year's supply of vitamin A. The stored supply of this vitamin is used up more quickly if you become ill or have an infection.

Sources

Vitamin A is found only in foods from animal sources, especially beef, calf, and chicken liver. Dairy products such as milk, butter, cheese, and ice cream are also good sources. However, beta-carotene, a nutrient found in fruits and vegetables, can be converted to vitamin A in the body as needed. Most dark-green leafy vegetables and most orange vegetables and fruits contain a lot of beta-carotene, and by eating these foods you will increase your body's supply of vitamin A. Vegetables such as sweet potatoes, carrots, and winter squash, and fruits such as cantaloupe and mango are all good sources of beta-carotene. 

How to Take It

Vitamin A is a fat-soluble vitamin and is absorbed along with the fat in your diet. Supplements containing vitamin A should be taken during or shortly after a meal.

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Vitamin B1 (Thiamine)

Vitamin B1 is also called thiamine. You need vitamin B1 in your daily diet to help break down carbohydrates (starches). The energy produced by this process helps your body perform functions as basic as breathing and moving. Not getting enough vitamin B1 in your daily diet leads to a disease called beri beri, which can affect your nervous system and heart. Alcoholics are at a high risk of developing beri beri because prolonged intake of large amounts of alcohol depletes your body's supply of vitamin B1 .

Sources

Cereals and pork are excellent sources of vitamin B1 . Other good sources of vitamin B1 are white enriched rice, sunflower seeds, peanuts, wheat germ, brewer's yeast, soy milk, beans, and pasta. 
Milk, fruits, and vegetables are also good sources of vitamin B1 if consumed in adequate amounts. 

How to Take It

To avoid diseases of vitamin B1 deficiency, adults should take between 1.1 mg and 1.5 mg of vitamin B1 daily with water, preferably after eating. Pregnant women should take 1.5 mg daily, and women who are breast-feeding should take 1.6 mg of vitamin B1 daily. As with all medications and supplements, check with a health care provider before giving vitamin B1 supplements to a child. If you are pregnant, discuss taking vitamin B1 with your health care provider before you begin taking it.

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Vitamin B12 (Cobalamin)

Vitamin B12 is also called cobalamin. We need vitamin B12 in our daily diet to help the cells in our bodies grow and maintain normal function. It is an especially important vitamin for healthy bone marrow (where blood cells are formed) and the nervous system. Not getting enough vitamin B12 leads to a disease called pernicious anemia, which results in red blood cells not getting enough oxygen and causing disorders of the nervous system. The elderly are at higher risk for developing pernicious anemia because aging causes a decrease in the amount of vitamin B12 that the body is able to absorb from food. 

Sources

Vitamin B12 is present in foods containing animal protein. The richest sources of it are liver and kidney. Other good sources of vitamin B12 include milk, eggs, fish, and cheese. 

How to Take It

To avoid disorders of vitamin B12 deficiency, adults should get 2.0 mcg of vitamin B12 daily. People whose daily diet includes meat, milk, and other dairy products should be able to meet the 2.0 mcg recommended daily requirement without taking a vitamin supplement. Vegetarians who do not eat animal protein products should take a vitamin supplement with water, preferably after eating. Pregnant women should get 2.2 mcg of vitamin B12 daily and women who are breast-feeding should get 2.6 mcg of vitamin B12 daily. As with all medications and supplements, check with your health care provider before giving vitamin B12 supplements to a child. Elderly people may need more than 2.0 mcg of vitamin B12 daily because of decreasing ability to absorb vitamin B12 from our diet as we age. Elderly people should check with their health care provider to find out what dosage best fits their needs.

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Vitamin B2 (Riboflavin)

Riboflavin, also known as vitamin B2 , enables carbohydrates, proteins, and fats to release energy. Riboflavin is needed for normal reproduction, growth, and repair of skin, hair, nails, and joints. It is also important to the immune system, which protects your body against disease. 

Sources

The best sources of riboflavin include brewer's yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, soybeans, milk, and spinach. 

How to Take It

Recommended dietary allowances for riboflavin are listed below. 

Children 1 to 3 years: 0.5 mg/day 
Children 4 to 8 years: 0.6 mg/day 
Children 9 to 13 years: 0.9 mg/day 
Men 14 years and older: 1.3 mg/day 
Women 14 to 19 years: 1.0 mg/day 
Women during pregnancy: 1.4 mg/day 
Women during lactation: 1.6 mg/day 

As with all medicines, check with a health care provider before giving riboflavin to a child.

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Vitamin B3 (Niacin)

Vitamin B3 , or niacin, is a member of the B-vitamin family. It is water-soluble, which means it is not stored in your body and needs to be frequently replenished. There are two forms of vitamin B3 , niacin (also known as nicotinic acid) and niacinamide (also known as nicotinamide). Both forms work the same way as an important nutrient in your body, but are used to treat different conditions.
Your body needs vitamin B3 to turn carbohydrates into energy. Without B3 , your body systems would grind to a halt. B3 is also involved in the breakdown of fat and cholesterol, which is why niacin (nicotinic acid) has been found to be a good cholesterol-lowering agent. 
Your body uses vitamin B3 to make various compounds, such as sex hormones and adrenal hormones. It can also help the body get rid of toxic and harmful chemicals, and it helps with blood sugar control.

Most people get enough of this vitamin just from the foods they eat. Your health care provider may prescribe a vitamin B3 supplement for high cholesterol or other conditions. It is important that your health care provider closely monitors you while you are taking high doses of vitamin B3 because it can cause serious side effects, such as liver damage, at these dosages.

Sources
Our bodies actually manufacture vitamin B3 from protein, so if you are eating enough protein, you will also be getting enough vitamin B3 . The best sources of vitamin B3 are found in protein-rich foods such as lean meats, chicken, fish, eggs, cooked dried beans and peas, liver, nonfat or lowfat milk and cheese, soybeans, and nuts. 

Other good sources include brewer's yeast, wheat germ, enriched breads and cereals, whole grains (except corn), mushrooms, and green vegetables. Vitamin B3 can be lost in cooking water, so you should steam, bake, or stir-fry vegetables when possible. 

How to Take It
It is important to take niacin supplements with food to avoid stomach upset and to decrease the risk of developing stomach ulcers.

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Vitamin B5 (Pantothenic Acid)

All the cells in your body need vitamin B5 , or pantothenic acid. It is a water-soluble B vitamin that is converted by the body into a compound called coenzyme A, which your body needs to change food into energy. Vitamin B5 is also known as the "antistress" vitamin because it supports the healthy functioning of your adrenal glands, the organs that help your body cope with all types of stress. Vitamin B5 is needed for proper nerve and muscle action, and it is vital to maintaining a healthy immune system. It also seems to help decrease the painful symptoms of rheumatoid arthritis.

Sources
Pantothenic acid gets its name from the Greek work pantos, meaning "everywhere," because it is available in a wide variety of foods. A lot of vitamin B5 is lost in processing, so fresh meats, vegetables, and whole unprocessed grains have more vitamin B5 than refined, canned, and frozen food. The best sources are brewer's yeast, whole-grain breads and cereals, mushrooms, liver, dried beans and peas, avocados, fish, chicken, nuts (pecans, hazelnuts), peanuts, cauliflower, milk and cheese, potatoes, oranges, bananas, and eggs. 

How to Take It
 
For general adrenal support or stress relief, 250 to 500 mg daily is probably adequate. For treating rheumatoid arthritis, 1,000 mg twice daily (2,000 mg a day) is the recommended amount. To lower blood lipid levels (cholesterol or triglycerides), the recommended dose of pantethine is 300 mg three times daily (900 mg a day). Take with water, preferably after eating, or according to your health care provider's recommendation.

 

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Vitamin B6 (Pyridoxine)

Vitamin B6 is a water-soluble vitamin. Our bodies use three forms of vitamin B6 : pyridoxine (PN), pyridoxal (PL), and pyridoxamine (PM). Most of the time you will hear vitamin B6 referred to as pyridoxine. Vitamin B6 performs several functions in our body, including breaking down carbohydrates for energy production, and forming hemoglobin and other substances that our bodies need to perform properly.

Sources

Chicken, fish, kidney, liver, eggs, and pork are excellent sources of vitamin B6 . The following are also good sources of vitamin B6 : yeast, wheat germ, whole grain cereals, beans, potatoes, bananas, and oatmeal.Vitamin B6 can be lost from food that's frozen or processed (example: luncheon meats). 

How to Take It

To avoid vitamin B6 deficiency, men should get 2.0 mg and women 1.5 mg of vitamin B6 daily. Pregnant women need 2.2 mg of vitamin B6 daily, and women who are breast-feeding need 2.1 mg daily. People who eat a balanced diet containing the sources of vitamin B6 listed above should be able to meet the daily requirement without taking a supplement. Consult your health care provider if you have questions about your daily requirement of vitamin B6 . When taking a vitamin supplement, always take it with water, preferably after a meal. As with all medications and supplements, check with a health care provider before giving vitamin B6 supplements to a child.

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Vitamin B9 (Folic Acid)

Folic acid, also called folate or vitamin B9 , is critical to many body processes, including the health of your nervous system, blood, and cells. It protects against heart disease, birth defects, osteoporosis, and certain cancers.

Sources
Foods that contain a significant amount of folic acid include liver, lentils, rice germ, brewer's yeast, soy flour, black-eyed peas, navy beans, kidney beans, peanuts, spinach, turnip greens, lima beans, whole wheat, and asparagus. 
Food processing (for example, boiling, heating) can destroy folic acid. Storing food at room temperature for long periods of time can also destroy its folic acid content. As of January 1998, commercial grain products are fortified with folic acid. 

How to Take It
 
Folic acid comes as tablets, or as an injection that you get from your health care provider. Tablets are available in doses from 40 mcg to 1,000 mcg. The recommended dietary allowance (RDA) for folic acid depends on your age and sex (see below). Unless you are pregnant, you will likely get enough folic acid from your diet. Check with your health care provider before you start taking supplements and before giving folic acid supplements to a child. 
The RDA for folic acid is as follows. 

Infants under 6 months: 25 mcg 
6 to 12 months: 35 mcg 
Children 1 to 3 years: 50 mcg 
Children 4 to 6 years: 75 mcg 
Children 7 to 10 years: 100 mcg 
Male and female 11 to 14: 150 mcg 
Males 15 years and older: 400 mcg 
Females 15 years and older: 400 mcg 
Pregnant females: 400 mcg 
Lactating females: 280 mcg

 

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Vitamin C (Ascorbic Acid)

Your body does not store vitamin C so you must consume enough each day to maintain good health. Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Because of this, your body uses a lot of vitamin C to repair wounds. Vitamin C is also needed to form and repair cartilage, bones, and teeth. Large amounts of vitamin C are used by your body during any kind of healing process, whether it's from a cold, infection, disease, injury, or surgery. In these cases you may need extra vitamin C. Vitamin C helps reduce the damage to the body caused by toxic chemicals and pollutants like drugs and cigarette smoke. Smokers especially need extra vitamin C. Research has shown that vitamin C can help prevent cancer and is necessary for a healthy immune system. It also helps maintain good vision as you get older. 

Sources
Vitamin C is present in many fruits and vegetables. Foods that are excellent sources of vitamin C include orange juice, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, mango, broccoli, tomato juice, brussels sprouts, cauliflower, and cabbage. Vitamin C is also found in raw and cooked leafy greens (turnip greens, spinach), canned and fresh tomatoes, potatoes, winter squash, raspberries, and pineapple. Vitamin C is sensitive to light, air, and heat. Eating vegetables raw, or minimally cooked, increases their vitamin C content. 

How to Take It
 
Vitamin C is not stored in the body, so it must be replaced as it gets used. The best way to take supplements is with meals two or three times per day, depending on the dosage. The Recommended Daily Allowance (RDA) of vitamin C is 60 mg for adults, 70 mg for pregnant women, 95 mg for breast-feeding women, 100 mg for smokers, 40 mg for young children, and 50 mg for older children. Some studies suggest that adults should take between 250 mg and 500 mg twice a day for maximum benefit. Be sure to check with your health care provider before taking more than 1,000 mg of vitamin C on a daily basis.

 

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Vitamin D

Vitamin D is essential to build and maintain healthy bones throughout life. Calcium, the main element of bone, can be absorbed into the body only when vitamin D is present. Vitamin D and calcium are involved in many body functions, including keeping your immune and nervous systems healthy. 

Sources
Foods that contain vitamin D include the following: 

Cod liver oil 
Salmon 
Tuna 
Fortified milk 
Oysters 
Mushrooms 
Fortified cereals 
Egg yolk 

Sunlight is a natural source of vitamin D. If you are fair-skinned, 20 to 30 minutes a day in bright sunlight will meet your vitamin D needs. If you are dark-skinned, you need three hours to get the same benefit. Clouds, smog, clothing, sunscreen, and window glass all decrease the amount of vitamin D you get from sunlight. 

How to Take It
 
To prevent disease, adults who do not get regular exposure to bright sunlight should take between 200IU and 400IU daily. Discuss your supplement regimen regularly with your health care provider. As with all medications, check with your health care provider before giving vitamin D to a child.


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Vitamin E

Research has shown that vitamin E helps the body ward off many diseases, and it protects cells from certain kinds of damage, which helps them live longer. The effect of this protection over time is that vitamin E helps slow down the cell damage that happens naturally as we age.

Sources

Foods that contain a significant amount of vitamin E include: nuts (including almonds, hazelnuts, and walnuts) as well as sunflower seeds, corn-oil margarine, mayonnaise, cold-pressed vegetable oils, including corn, safflower, soybean, cottonseed, canola, and wheat germ (the richest one), spinach and kale, sweet potatoes, and yams. 

How to Take It

For the prevention and treatment of disease, adults should take between 200 IU and 400 IU of vitamin E daily with water, preferably after eating. 

As with all medicines and supplements, check with a health care provider before giving vitamin E supplements to a child.

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Vitamin H (Biotin)

Vitamin H, more commonly known as biotin, enables the body to use the energy in food. Biotin is also important to cell health and reproduction. People with diabetes may improve their blood sugar control with biotin. Hair and nails also need biotin to be healthy.

Sources

These foods contain a significant amount of biotin. 

Liver 
Nuts 
Kidney 
Egg yolks 
Brewer's yeast 
Chocolate 
Whole grain products 
Beans 
Fish 

Food-processing techniques can destroy biotin. Less-processed versions of the foods listed above will contain more biotin. 

How to Take It
 
Your body makes biotin in the intestines, so a recommended dietary requirement (RDA) has not been set. An adequate amount of biotin is about 30 to 100 mcg daily. Most Americans get 28 to 42 mcg daily. Doses of up to 2,500 mcg have been used safely to treat hair and nail problems. 
As with all medicines and supplements, check with your health care provider before giving biotin supplements to a child.

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Vitamin K

Vitamin K is best known for its role in helping blood clot properly, and in preventing excessive bleeding. It also plays an important role in bone health.

Sources

Foods that contain a significant amount of vitamin K include chlorophyll, green tea, turnip greens, broccoli, spinach, cabbage, asparagus, and dark green lettuce. 

Freezing foods may destroy vitamin K, but heating does not affect it. 

How to Take It

The recommended dietary allowance (RDA) for vitamin K is 80 mcg for men, and 65 mcg for women. To help prevent and treat disease, increase the amount of dark green leafy vegetables you eat, and supplement your diet with up to 500 mcg of vitamin K each day. 

As with all medications and supplements, check with a health care provider before giving vitamin K supplements to a child.


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