Vitamins

Vitamin A is fat soluble and essential for growth and development, immune function, and reproduction. This vitamin may also reduce the risk of some cancers and support hair and skin health.

It also helps the heart, lungs, kidneys, and other organs function correctly.

Vitamin A is essential for various bodily functions, including:

• Vision: It plays a crucial role in maintaining healthy vision and preventing night blindness. 
• Immune Function: Vitamin A supports the immune system by promoting the health of white blood cells and mucous membranes. 
• Cell Growth: It is vital for cell growth and development, particularly during fetal development. 

The richest sources of Vitamin A include:

• organ meats, such as liver
• fatty fish, such as tuna and herring
• milk and cheese
• eggs
• pumpkin
• carrots
• squash
• sweet potato
• red peppers
• cantaloupe
• apricot
• mango
• broccoli
• spinach
• turnip greens

Adult men should aim for 900 micrograms (mcg) per day. Adult women should aim for 700 mcg per day.

Vitamin B1 - thiamine

Maintains a healthy metabolism. It also helps maintain normal digestion, appetite and proper nerve function.

Potential Benefits of Thiamine:

• Boosts energy production by helping convert carbohydrates into energy
• Safeguards the nerves and supports nerve signal transmission
• Offers powerful anti-aging qualities
• Stimulates digestion
• Prevents Alzheimer’s disease
• Enhances memory
• Improves appetite
• Boosts immunity

Sources of Thiamine:

• pork
• fish
• legumes
• soymilk
• watermelons
• ham

Dosage:

Adult women typically need 1.1 mg per day, while adult men typically need 1.2 mg.

B2 – riboflavin

Essential for energy metabolism. It also aids adrenal function, supports normal vision and helps maintain healthy skin.

Potential Benefits of Riboflavin:

• Preventing migraines
• Lowering the risk of cancer
• Protecting vision and lowering the risk of cataracts
• Preventing anemia
• Boosting antioxidant status in the body
• Promoting healthy skin and hair
• Promoting development and growth of reproductive organs
• Increasing blood flow
• Protecting the digestive tract
• Treating AIDS/HIV

Sources of Riboflavin:

• milk
• eggs
• yogurt
• cheese
• meats
• green leafy veggies
• fortified cereals
• whole grains like brown rice

Dosage:

Adult women typically need 1.1 mg, adult men typically need 1.3 mg.

The key role of niacin in your body is to synthesize the coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), which are involved in over 400 biochemical reactions in your body.

Niacin is critical in obtaining energy from the food you eat.

Niacin is water-soluble, so the body does not store it. This also means that the body can excrete excess amounts of the vitamin through urine if they are not needed.

Potential Benefits of Vitamin B3:

• It helps in the normal functioning of the digestive system and promotes a healthy appetite and skin. 

• It treats pellagra, a condition caused by niacin deficiency that leads to skin, nerve and digestive problems. 

• It improves skin health and reduces the symptoms of arthritis by reducing inflammation. 

• It prevents the risk of heart disease by lowering cholesterol and improving blood flow. 

• It boosts brain function and mental health by supporting the production of neurotransmitters. 

• It helps regulate blood sugar levels and may improve the treatment of diabetes. 

Sources of niacin:

• meat
• steak
• poultry
• fish
• mushrooms
• potatoes
• peanut butter

Dosage:

Adult women typically need 14 mg; adult men need 16 mg.

Vitamin B5 or pantothenic acid, is one of eight B vitamins. It supports blood cell production and the conversion of food you eat into energy. Deficiency may lead to fatigue, headaches, and numbness in the hands and feet.

All B vitamins help you convert the protein, carbohydrates, and fats you eat into energy. 

Potential Benefits of Vitamin B5:

• Promoting healthy skin, hair, eyes, and liver
• Supporting red blood cell formation
• Assisting in the breakdown of fats and carbohydrates for energy
• Nurturing the nervous system
• Synthesizing cholesterol

Sources of Vitamin B5:

• Egg yolk
• avocado
• broccoli
• tomatoes

Dosage:

Adults typically need 5 mg per day.

Vitamin B6, also called pyridoxine, is a water-soluble nutrient that is part of the B vitamin family. Vitamin B6 plays many crucial roles in the functioning of our body, a few of the important roles are:

• Vitamin B6 acts as a coenzyme to metabolize fats, proteins and carbohydrates to generate energy.
• Supports adrenal function.
• Aids in immune system functioning.
• Creates neurotransmitters, including serotonin and dopamine.
• Helps in brain development during pregnancy and infancy.
• It helps in creating hemoglobin (red blood cells that carries oxygen).

Benefits of Vitamin B6 

Improves Mood

Vitamin B6 plays a vital role in producing neurotransmitters like serotonin. This chemical helps regulate mood and aids sleep. 

Good for Heart Health

Vitamin B6 helps our body maintain normal levels of homocysteine. It is an amino acid that helps to build proteins. Higher levels of homocysteine can lead to blood clots or blood vessel blockages, which can be dangerous for our heart health. 

Prevents Anemia

Vitamin B6 helps produce red blood cells. It helps treat conditions like sideroblastic anemia, a rare genetic disorder that affects how the body produces red blood cells. 

Promotes Brain Health

Vitamin B6 is essential for our brain health because it helps create neurotransmitters. A deficiency of vitamins B6 and B12 is associated with reduced brain function. 

Eases Nausea during Pregnancy

This essential nutrient is vital during pregnancy. It not only ensures healthy pregnancy but aids in reducing excessive nausea during pregnancy and is suitable for women’s Health.

Reduces risk of Chronic diseases

Vitamin B6 plays a primary role in our cells’ healthy growth and development. A deficiency of this Vitamin is associated with the development of chronic illnesses such as rheumatoid arthritis.

Sources of vitamin B6:

• fortified ready-to-eat cereal
• chicken
• turkey
• tuna and salmon
• shrimp
• beef liver
• milk
• cheese
• lentils
• beans
• spinach
• carrots
• brown rice
• bran
• sunflower seeds
• wheat germ
• bananas
• whole-grain flour

Dosage:

Adults typically need 1.3 mg.

Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. 

Potential Benefits of Biotin:

• Promoting appropriate function of the nervous system and liver metabolism 

• Strengthening hair and nails, and aiding cell growth and the maintenance of mucous membranes 

• Supporting neurological functions, steadying blood sugar levels, DNA stability, and hair, skin and nail health 

• Supporting the enzymes that break down the fat, protein and carbohydrates from the food we eat, turning them into energy 

• Helping to maintain normal healthy hair and skin, enabling cells to reproduce properly, and supporting liver function 

• Lowering high blood pressure, treating seborrheic dermatitis, managing multiple sclerosis, relieving muscle cramps, and lowering high cholesterol levels. 

Sources of B7:

• organ meats (e.g. liver)
• whole grains
• fish
• egg yolk

Dosage:

Adults typically need 30 mcg.

Perhaps the most well-known of all the B vitamins, Vitamin B12 is vital for neurological function, DNA production, and red blood cell development. 

Potential Benefits of Vitamin B12:

• Supports red blood cell formation and helps prevent anemia. 

• Promotes brain health and may improve mood and symptoms of depression. 

• Essential for DNA synthesis and the proper functioning of the nervous system. 

• May reduce the risk of birth defects during pregnancy. 

• Helps maintain bone health and may prevent osteoporosis. 

These benefits highlight the importance of adequate vitamin B12 intake for overall health.

Sources of B12:

• fortified cereals
• meat
• fortified soymilk
• cheese
• poultry
• fish
• milk

Dosage

Adults typically need 2.4 mcg per day.

Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.

It’s water-soluble and found in many fruits and vegetables.

Potential Benefits of Vitamin C:

• Reducing the risk of chronic disease
• Managing high blood pressure
• Lowering the risk of heart disease
• Preventing gout attacks by reducing blood uric acid levels
• Helping prevent iron deficiency
• Boosting immunity
• Protecting memory and thinking as you age
• Fighting cell damage and disease as an antioxidant
• Protecting eyes
• Improving iron absorption
• Aiding wound healing
• Promoting healthy skin

Sources of Vitamin C:

• bell peppers
• brussel sprouts
• potatoes
• citrus fruits such as oranges

Dosage:

Adult women typically need 75 milligrams (mg); adult men need 90 mg.

Vitamin E is an important fat-soluble nutrient. It’s a powerful antioxidant and is needed for immune health and cellular signaling in your body.

Vitamin E Role in the Body:

• protecting your cells from oxidative damage by neutralizing harmful molecules called free radicals
• supporting proper immune function
• promoting cellular signaling and metabolic processes

Potential Benefits of Vitamin E:

• Reduce oxidative stress markers
• Reduce heart disease risk factors
• Benefit Cognitive Health
• Improve Lung Function
• Benefit skin disorders like eczema and psoriasis
• Assist with menstrual pain

Sources of Vitamin E:

• Leafy green vegetables
• whole grains
• nuts
• vegetable oils.

Dosage:

Adults typically need 15 mg per day.

Folate is an essential nutrient needed in the process of cell division to make new, healthy cells. It’s also key for making DNA and other genetic material in the body.

Potential Benefits of Folate:

• reducing the risk of autism spectrum disorder (ASD)
• reducing the risk of certain cancers, like colorectal cancer
• lowering homocysteine levels in the body, reducing the risk of heart attack, stroke, and dementia
• may lower the risk of depression and may help some antidepressants be more effective

Sources of Folate:

• asparagus
• okra
• spinach
• turnip
• broccoli
• orange juice
• tomato juice
• legumes like chickpeas

Dosage:

Adults typically need 400 mcg per day.

Vitamin K is important for blood clotting and bone health. It may also prevent dangerous buildup of calcium in tissues, organs, and blood vessels of people with or at risk of certain conditions like kidney disease, heart disease, and diabetes.

Potential Benefits of Vitamin K:

Prevents Osteoporosis

Plays a key role in preventing osteoporosis and loss of bone mineral density

Reduces Blood Clotting

Helps in the regulation of blood clotting by transporting calcium around the body

Improves Heart Health

Strong inhibitor of arterial calcification, promoting heart health

Reduces Excessive Menstrual Flow

Deficiency can lead to excessive menstrual bleeding, making its intake important

Prevents Internal Bleeding

Helps in reducing the threat of bleeding in various organs

Improves Cognitive Health

Plays an important role in brain development and improving cognitive function

Decreases Menstrual Pain

Helps in regulating the menstrual cycle and reducing associated pain

Relieves Nausea During Pregnancy

Intake provides relief from nausea and vomiting during pregnancy

Prevents Hemorrhaging in Babies

Injected into newborns to prevent hemorrhaging

Prevents Biliary Obstruction

Regular intake can prevent complications like biliary obstruction

Protects the Immune System

Helps in increasing levels that protect the digestive and immune systems

Regulates Blood Sugar

Plays an important role in regulating blood sugar levels and reducing diabetes risk

Sources of Vitamin K:

• cabbage
• liver
• collards
• sprouts
• kale
• eggs
• milk

Dosage:

Adult women typically need 90 mcg per day; adult men need 120 mcg per day.