Definition and description
Maintains mucous membranes. Helps you see in dim light and prevents
xerophthalmia. Essential to the tissues lining lungs, digestive organs and
genitourinary tract. Helps bones grow normally. Maintains membranes of body
cells. Important for reproduction. There are two forms of vitamin A (preformed
or retinol) and a precursor form called carotene. Carotene is converted to
vitamin A in your liver.
Other names
Retinol, retinoic acid, carotenoids, carotene, beta-carotene, vitamin-A
palmitate, vitamin-A acetate. Vitamin-A analogs include isotretinoin
(Accutane(R)), tretinoin (Retin-A(R)), 13-cis-retinoic acid.
Additional information
Vitamin-A analogs or synthetics--isotretinoin (Accutane(R)), and tretinoin
(Retin-A(R)) are used as medications. There is adequate evidence Accutane(R)
is associated with problems in pregnancy, but there is only speculative evidence
that Retin-A is associated with problems in pregnancy. However, at this time
the benefits of consuming Retin-A do not outweigh the possible risks. There
is twice as much vitamin A in colostrum (early milk) as in mature milk. Vitamin-A
deficiency in infants and young children is a major cause of blindness.
Interactions with medications, vitamins and minerals:
Interacts with |
Combined effect |
| Cholestyramine | Increases blood vitamin-A levels |
| Colestipol | Can lower blood vitamin-A levels |
| Mineral oil | Decreases vitamin-A absorption |
| Oral contraceptives | Decrease vitamin-A absorption |
| Vitamin C | Large doses of vitamin A may cause deficiency |
| Vitamin E | Large doses of vitamin A may cause deficiency |
| Vitamin K | Large doses of vitamin A may cause deficiency |
| Cigarette smoking | Reduces blood vitamin-A levels |
In General
Promotes normal growth and development
Treats some types of nerve damage
Treats pernicious anemia
Helps mental and nervous conditions
Improves resistance to infection and disease
Increases appetite
Promotes growth
Improves memory
Increases energy
Definition and description
One of the B vitamins, a group of water-soluble vitamins that participate
in many of the chemical reactions in the body. Thiamine is important in the
production of energy.
Food sources
Thiamine (vitamin B1) is found in fortified breads, cereals, pasta, whole
grains (especially wheat germ), lean meats (especially pork), fish, dried
beans, peas, and soybeans. Dairy products and milk, fruits, and vegetables
are not very high in thiamine, but when consumed in a large amounts they
become a significant source.
Functions
Thiamine (vitamin B1) helps the body cells convert carbohydrates into energy.
It is also essential for the functioning of the heart, muscles and nervous
system.
Recommendations
Recommended daily allowances (RDAs) are defined as the levels of intake of
essential nutrients that the Food and Nutrition Board judged to be adequate
to meet the known nutrient needs of almost all healthy persons. The best
way to get the daily requirement of essential vitamins is to eat a balanced
diet that contains a variety of foods from the food guide pyramid.
Side effects
A deficiency of thiamine can cause weakness, fatigue, and nerve damage. A
total absence of thiamine can cause the disease called beriberi. There is
no known toxicity to thiamine.
Definition
A water-soluble vitamin required by the body for health, growth and reproduction;
one of the B-complex vitamins.
Food sources
Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products,
and milk provide riboflavin in the diet. Breads and cereals are often fortified
with riboflavin. Because riboflavin is destroyed by exposure to light, foods
with riboflavin should not be stored in glass containers that are exposed
to light.
Functions
Riboflavin (B2) works with the other B vitamins. It is important for body
growth and red cell production, and helps in releasing energy from carbohydrates.
Recommendations
Recommended daily allowances (RDAs) are defined as the levels of intake of
essential nutrients that the Food and Nutrition Board judges to be adequate
to meet the known nutrient needs of almost all healthy people.
The best way to get the daily requirement of essential vitamins is to eat
a balanced diet that contains a variety of foods from the food guide pyramid.
Side effects
There is no known toxicity to riboflavin. Because riboflavin is a water-soluble
vitamin, excess amounts are excreted.
Deficiency symptoms include dry and cracked skin and eyes that are sensitive
to bright light.
Definition
A water-soluble vitamin required by the body for health, growth and reproduction;
part of the vitamin B complex.
Food sources
Niacin (also known as vitamin B3) is found in dairy products, poultry, fish,
lean meats, nuts, and eggs. Legumes and enriched breads and cereals also
supply some niacin.
Functions
Niacin assists in the functioning of the digestive system, skin, and nerves.
It is also important for the conversion of food to energy.
Recommendations
Recommended daily allowances (RDAs) are defined as the levels of intake of
essential nutrients that the Food and Nutrition Board judges to be adequate
to meet the known nutrient needs of most healthy persons.
The best way to get the daily requirement of essential vitamins is to eat
a balanced diet that contains a variety of foods from the food guide pyramid.
Side effects
Large doses of niacin can cause liver damage, peptic ulcers, and skin rashes.
It can be used as a treatment for elevated total cholesterol levels, but
should only be used with medical supervision.
A deficiency of niacin causes pellagra. The symptoms include inflamed skin,
digestive problems, and mental impairment.
Is destroyed by heat, caffeine, sleeping pills, sulfa drugs, alcohol.
Aids in healing, opposes infection, fatigue, antibiotic toxicity
Definition
A water-soluble vitamin; part of the vitamin B complex.
Food sources
Vitamin B-6 is found in beans, nuts, legumes, eggs, meats, fish, whole grains,
and fortified breads and cereals.
Functions
Vitamin B-6 plays a role in the synthesis of antibodies in the immune system.
It helps maintain normal brain function and acts in the formation of red
blood cells. It is also required for the chemical reactions of proteins.
The higher the protein intake, the more the need for vitamin B6.
Recommendations
The average diet supplies adequate quantities of vitamin B6.
Side effects
Large doses of vitamin B6 can cause neurological disorders and numbness.
Deficiency of this vitamin is not common in the United States.
Definition
A water-soluble vitamin of the B-complex group.
Food sources
beans and legumes
citrus fruits and juices
wheat bran and other whole grains
dark green leafy vegetables
poultry, pork, shellfish
liver
Functions
Folacin acts as a coenzyme (with vitamin B-12 and vitamin C) in the breakdown (metabolism) of proteins and in the synthesis of new proteins. It is necessary for the production of red blood cells and the synthesis of DNA (which controls heredity), as well as tissue growth and cell function. It also increases the appetite and stimulates the formation of digestive acids. Synthetic folacin supplements may be used in the treatment of disorders associated with folacin deficiency and may also be part of the recommended treatment for certain menstrual problems and leg ulcers.
Recommendations
Recommended daily allowances (RDAs) are defined as the levels of intake of
essential nutrients that, on the basis of scientific knowledge, the Food
and Nutrition Board judges to be adequate to meet the known nutrient needs
of practically all healthy persons.
The best way to get the daily requirement of essential vitamins is to eat
a balanced diet that contains a variety of foods from the food guide pyramid.
Pregnant women often require additional supplementation as prescribed by
the health care provider. Adequate folacin is important to women in their
childbearing years because it has been shown to prevent some kinds of birth
defects, including neural tube defects. Women in this age group should make
an effort to consume foods that are good sources of folacin. Recent studies
published by the Centers for Disease Control (CDC) suggest that women who
receive supplements of folacin BEFORE CONCEPTION may reduce the risk for
neural tube defects by 50%. Women who plan to become pregnant may want to
discuss taking a multivitamin with their health care provider.
Side effects
Doses of folacin that greatly exceed the RDA may obscure a serious condition
called pernicious anemia.
Folacin deficiency may cause poor growth, graying hair, inflammation of the
tongue (glossitis), mouth ulcers, peptic ulcer, and diarrhea. It may also
result in hemolytic and megaloblastic anemias.
A growth factor, not well-known.
A growth factor, not well-known.
Vitamin B-12
Definition
A water-soluble vitamin; part of the vitamin B complex.
Food sources
Vitamin B12 is found in eggs, meat, poultry, shellfish, and milk and milk
products.
Functions
Vitamin B12, like the other B vitamins, is important for metabolism. It helps
in the formation of red blood cells and in the maintenance of the central
nervous system.
Vitamin B-12 activates amino acids during protein formation. It is needed
for metabolism of carbohydrates and fats and proper digestion. It also aids
in the longevity of cells and formation of new ones.
Recommendations
Recommended daily allowances (RDAs) are defined as the levels of intake of
essential nutrients that, on the basis of scientific knowledge, the Food
and Nutrition Board judges to be adequate to meet the known nutrient needs
of practically all healthy persons.
The best way to get the daily requirement of essential vitamins is to eat
a balanced diet that contains a variety of foods from the food guide pyramid.
Since all of the vitamin B12 comes from animal products, people following
a vegetarian diet and not consuming eggs and dairy products may require B12
supplements. There are some non-animal sources of B12 but because they are
highly variable they are not reliable.
Side effects
There is no known nutritional deficiency of vitamin B12, but an inability
to absorb it can cause pernicious anemia.
Is destroyed by water and sunlight.
Aids in treating multiple sclerosis; opposes liver problems, premature aging
Is destroyed by water, sunlight.
Based on limited research, aids immune system; opposes fatigue, high cholesterol,
pollutants, liver cirrhosis, hangovers.
Very controversial, unaccepted as a cancer treatment in most of the U.S.A. by the FDA
Also known as vitamin M, is destroyed by sulfa drugs, sunlight, boiling,
heat.
Aids in healthier skin, increased appetite; opposes hair graying when used
with PABA and B5, intestinal parasites, pain
Also considered as an amino acid.
Aids in improved stamina and heart functions; opposes angina attacks, liver
disease, kidney disease Bx (para-aminobenzoic acid)-also known as PABA-destroyed
by sulfa drugs, alcohol; aids in relieving the pains of burns, restores natural
color to hair; opposes wrinkles, sunburns.
Definition
Most animal and plant species do not need to consume Vitamin C in their diet
as they are able to produce sufficient quantities naturally. Humans and guinea
pigs are the only animals that can not produce Vitamin C naturally and thus
must consume it.
Food sources
Vitamin C is found in many foods, including citrus fruits, green vegetables,
berries, and organ meats.
Functions
Vitamin C is critical to electron transport, collagen synthesis, and various
metabolic processes.
Recommendations
Recommended daily allowances (RDAs) are defined as the levels of intake of
essential nutrients that, on the basis of scientific knowledge, the Food
and Nutrition Board judges to be adequate to meet the known nutrient needs
of practically all healthy persons.
The best way to get the daily requirement of essential vitamins is to eat
a balanced diet that contains a variety of foods from the food guide pyramid.
Side effects
The deficiency of Vitamin C produces connective tissue disorders, impaired
wound healing, bleeding gums, and other serious symptoms. The deficiency
of Vitamin C is called scurvy, the bane of sailors for hundreds of years.
Unlike other vitamins, marginal Vitamin C deficiency is somewhat better
characterized. It may produce fatigue, muscle weakness, and impaired wound
healing.
Vitamin C and Immunity
Vitamin C supplementation has not been shown to delay progression or improve
survival in people with HIV.
Vitamin C deficiency does not impair lymphocyte proliferation or CD4 and
CD8 levels in humans. In guinea pigs, Vitamin C deficiency impairs tuberculin
skin reactions, cell-mediated cytotoxicity, and decreases the bactericidal
capacity of neutrophils. Vitamin C can induce interferon production in vitro.
Animal and human studies demonstrate conflicting results on Vitamin C's impact
on antibody formation. Several in vitro and animal studies indicate, however,
that Vitamin C may play a more significant role in cellular immunity.
Vitamin C and Viral Diseases
Vitamin C has been proposed an antiviral agent for several diseases, beginning
with a report from 1935 on the nutrient's ability to inactivate polio virus
in vitro. Vitamin C was also able to inactivate other viruses in vitro, including
herpes simplex, rabies, and tobacco mosaic virus. Not surprisingly, massive
doses of Vitamin C were used as a polio treatment, although they were
ineffective. Vitamin C was also proposed as a treatment for the common cold.
One investigator claimed that regular doses of Vitamin C would reduce the
incidence of the common cold. This claim was later disproved. Vitamin C was
also proposed as a cancer treatment, by the same investigator who suggested
it could prevent colds. These results remain controversial, although studies
which claim a beneficial effect suffer from serious methodological flaws.
A study conducted by the Mayo Clinic found that Vitamin C was not beneficial
as a cancer treatment. In fact, those who received Vitamin C had shorter
survival, but not to a statistically significant level.
Found in lecithin, sometimes considered to be lecithin.
Is destroyed by alcohol, sulfa drugs.
Aids in brain function and improved memory; Alzheimer's disease; opposes
high cholesterol, poisons.
Definition and description
Promotes intestinal absorption of calcium and phosphate. May also influence
the process of bone mineralization. Vitamin D is essential for normal bone
growth and development.
Other names
Vitamin D2 (ergocalciferol), vitamin D3 (cholecalciferol),
1,25-dihydroxyergocalciferol, 1,25-dihydroxyvitamin D3 (calcitriol), synthetic
vitamin-D analogue, dihydrotachysterol, calcifediol.
Additional information
10mcg of vitamin D (cholecalciferol) is equal to 400 I.U. of vitamin D. Vitamin
D requirements depend on sun exposure and skin color. Light skin and more
sun exposure provide increased vitamin D.
Interactions with medications, vitamins and minerals
| Interacts with | Combined effect |
| Adrenal corticosteroids | Increase need for vitamin D |
| Barbiturates | Increase need for vitamin D |
| Cholestyramine | May decrease vitamin-D absorption |
| Heparin | May inhibit kidney conversion of vitamin D Increases need for vitamin-D supplementation |
| Magnesium | Vitamin D increases magnesium absorption |
| Mineral oil | Decreases vitamin-D absorption |
| Phenolphthalein | Decreases vitamin-D absorption |
| Phenytoin | Increases need for vitamin D Decreases blood vitamin-D levels Increases utilization of vitamin D |
| Vitamin-A overdose | Increases the toxicity of vitamin-D overdose |
| Alcohol | Interferes with vitamin-D metabolism |
| Other reactions | Vitamin D may increase the calcium around damaged joints in persons with gout and rheumatoid arthritis |
Definition and description
Vitamin E is an antioxidant.Its action is enhanced by ascorbic acid and selenium.
It protects polyunsaturated fats in the body from oxidation, maintains the
integrity of vitamin A in the body and promotes normal clotting of blood.
It's levels in the body are dependenent on proper levels of zinc.
Found in
Found in almonds, apricot oil, corn oil, cottonseed oil, hazelnuts, margarine,
peanut oil, safflower nuts, sunflower seeds, walnuts, wheat germ, whole-wheat
flour.
Functions
Promotes normal growth and development
Prevents free radical damage in body
Acts as anti-blood clotting agent
Protects tissues against oxidation
Promotes normal red blood cell formation
Helps treat fibrocystic disease of the breasts
Helps treat circulatory problems of lower extremities
Helps in treatment of sickle-cell anemia
Protects lungs from air pollution
Helps prevent coronary-artery heart disease
Improves stamina
Heals burns and wounds
Helps retard aging
Lessens some types of hair loss
Eases menopause
Dimineshes liver spots
Useful as an adjuct treatment for Bursitis
Prevents diaper rash
Decreases scarring
Useful in treatment of anemia
Helps heal acne
Recommendations
Recommended daily allowances (RDAs) are defined as the levels of intake of
essential nutrients that, on the basis of scientific knowledge, the Food
and Nutrition Board judges to be adequate to meet the known nutrient needs
of practically all healthy persons.
The best way to get the daily requirement of essential vitamins is to eat
a balanced diet that contains a variety of foods from the food guide pyramid.
Side effects
Limited scientific evidence links low levels of antioxidants (in particular
vitamins C and E) with higher incidence of heart disease and cancer. There
is no scientific evidence which proves that antioxidants improve disease
progression or survival in people with HIV.
Vitamin F (unsaturated fatty acids)
Destroyed by saturated fats, heat; aids in
healthy skin and hair, glandular activity, weight reduction; opposes
heart disease, cholesterol deposits
Vitamin G (riboflavin) - same as B2
Considered a member of the B-complex family, also listed as coenzyme R.
Is destroyed by raw egg white, sulfa drugs, alcohol.
Aids in easing muscle pain, eczema, dermatitis, keeping hair from turning
gray, prevents baldness
Destroyed by sulfa drugs, food processing, alcohol, coffee.
Aids in healthy hair, reducing fat, calming; opposes high cholesterol, hair
fallout, eczema.
Is destroyed by x-rays, radiation, aspirin, mineral oil.
Aids in reducing excessive menstrual flow, proper blood clotting.
Opposes internal bleeding and hemorrhaging
Necessary for lactation.
Vitamin M (folic acid) - same as Bc
Vitamin P (citrus bioflavonoids, hesperidin)
Is destroyed by cooking, heat, light, smoking.
Aids vitamin C, prevents bleeding of gums, increases resistance to infection,
prevents bruising; opposes dizziness.