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Facts About VitaminsThe public at large are asking about the facts about vitamins. As our knowledge about nutrition and technology has increased, the task of recommending the right nutritional supplements has become increasingly more difficult and complex. There are still people out there who either:
So let's try to address those issues.... It is true that the primary source of your vitamins, minerals and other nutrients should be in your daily diet. Our ancestors - who primarily followed the hunter-gatherer lifestyle - had access to a large variety of foods that adequately supplied these nutrients. It is also true they knew nothing on the facts about vitamins...but had a very nutritious diet. Advances in technology have improved your life in many ways but they have also brought about major challenges for you to obtain an adequate supply of necessary nutrients from the foods you eat. It is a fact that due to our modern agriculture practices, the amount of many important nutrients in foods has decreased significantly over the past 50 years. Furthermore, additional nutrients are lost through food processing to increase shelf life and convenience. If this was not bad enough, cooking foods also depletes more of these vital nutrients. A 2002 issue of JAMA - Journal of the American Medical Association - stated: "Most people do not consume an optimal amount of all vitamins by diet alone... It appears
prudent for all adults to take vitamin supplements."
By now it should be obvious to you that everyone should be taking supplements. Vitamin shops are all over so you can readily find vitamin supplements. You may also buy vitamins online. We would advise you to use natural vitamins for they are more readily absorbed by your body. Also vitamin herbs are a good source of vitamins - and minerals. Yes, there are many sources of herbs with a high vitamin content which is easily absorbable. Now, what do vitamins do for you exactly? Well..plenty! For example, a lack of vitamin C can cause death. The history of vitamins does indeed go back a long time and shows us their importance in our daily diet. To summarize the facts about vitamins is that they do provide your body with the raw materials it needs to do what it was designed to do in the first place. We will provide you with a list of all the facts about vitamins: .
Ready? 
Facts About VitaminsFacts About Vitamins: Vitamin TableFacts About Vitamins:
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Safety of Vitamin A
It is an essential vitamin. GRAS Current RDA is 3,333 IU for adult males and 2,667 IU for adult females. The current RDI is 5,000 IU. Pregnant or breastfeeding women should not exceed 8,000 IU per day. Mega-doses, 50,000 or more IU over long periods of time, may cause serious harm to health. Massive intakes of beta carotene pose no threat because it is not converted to vitamin A rapidly enough to cause toxicity.
Facts About Vitamins:
Vitamin B1 - Thiamine
Benefits
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Deficiencies
Mild Deficiencies
Fatigue Apathy Irritability Depression Impaired mental function Poor Memory Mood swings Weakened heart muscle Fibromyalgia
Chronic Deficiencies
Neurological impairment Beri beri Wernicke-Korsakoff syndrome
Food Sources of Vitamin B1
Whole grains Meats Vegetables Milk Legumes Fruits
Safety of Vitamin B1 - Thiamine
It is an essential vitamin. GRAS Current RDA 1,500 mcg for adult males and 1,100 mcg for adult females. Current RDI 1,500 mcg. Daily intake of about 100,000 mcg is safe. Daily intake of about 300,000 is not toxic.
Facts About Vitamins:
Vitamin B2 - Riboflavin
Benefits
Essential for the metabolism of amino acids, fatty acids and carbohydrates Necessary for the healthy function of certain enzymes Essential for the metabolism of vitamin K, vitamin B6, folic acid and niacin Has antioxidant functions Believed to be necessary for normal adrenal function Believed to be necessary for corticosteroid production
Deficiencies
Fatigue Impaired wound healing Sores in the mouth, nose and tongue Sensitivity to light Skin problems Anemia May inhibit immune function May increase vulnerability to infections
Food Sources of Vitamin B2
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Safety of Vitamin B2
An essential vitamin GRAS Permitted for use as a vitamin supplement. The current RDA is 1.7 mg for adult male and 1.3 mg for adult female. Current RDI is 1.7 mg. Daily intake of 1,000 mg are safe. Has no known toxicity. Excess consumption is excreted.
Facts About Vitamins:
Vitamin B3 - Niacin and Niacinamide
Benefits
Necessary for carbohydrate conversions and fatty acid synthesis. Necessary for normal protein metabolism. Reduces serum cholesterol and triglyceride levels. May help prevent diabetes for high-risk subjects.
Deficiencies
Chronic long-term deficiency results in pellagra, which is often fatal and is characterized by dermatitis, diarrhea and dementia Can result in damage to cellular DNA
Food Sources of Vitamin B3
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Safety of Vitamin B3
An essential vitamin. GRAS May be used as a nutritional supplement. The current RDA us 19 mg for adult male and 15 mg for adult female. Current RDI is 20 mg. Only large doses are known to be toxic.
Facts About Vitamins:
Vitamin B5 - Pantothenic Acid
Benefits
Necessary for normal, healthy carbohydrate, fat and protein metabolism Necessary for normal nutrient utilization Essential to more than 70 enzymes involved in fatty acid, cholesterol, and hemoglobin synthesis Necessary for normal hormone synthesis Necessary for red blood cell production Necessary for normal blood sugar regulation Essential for detoxification of pesticides and drugs
Food Sources of Vitamin B5
Liver Rice bran Molasses Queen Bee Jelly - Royal jelly
Deficiencies
irritability and restlessness loss of appetite indigestion abdominal pain nausea headache depression fatigue weakness muscle cramps burning sensation in feet insomnia respiratory infections rapid pulse difficulty walking increased reaction to stress increased sensitivity to insulin decreased antibody production.
Safety of Vitamin B5
An essential vitamin Calcium pantothenate, a salt of pantothenic acid, is GRAS Current RDA is 4-7 mg for adult male and females Current RDI is 10 mg. Relatively nontoxic Daily intakes of over 1,000 mg are safe As much as 10 grams - 10,000 mg - of calcium pantothenate were given to men for six weeks with no toxic symptoms Up to 20 grams - 20,000 mg - may occasionally cause diarrhea and water retention
Facts About Vitamins:
Vitamin B6 - Pyridoxine
Benefits
Necessary for normal immune function Necessary for normal DNA synthesis Necessary for normal hormonal function May lessen the symptoms of glucose intolerance Increases blood levels of homocystein in vitamin B6-deficient individuals May help prevent or treat cardiovascular disease
Deficiencies
Eczema Dermatitis Chapped lips Brain dysfunction Increased risk of heart attack, stroke, and peripheral vascular disease May result in increased risk of prostate cancer Can result in damage to cellular DNA
Food Sources of Vitamin B6
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Safety of Vitamin B6
An essential vitamin GRAS .May be used as a vitamin supplement The Current RDA is 2.0 mg for adult males and 1.6 for adult females Current RDI is 2.0 mg Levels above current RDA may be necessary to reduce risk of heart disease Consumption of 100 mg or more is associated with toxicity
Facts About Vitamins:
Vitamin B12
Benefits
Necessary for normal carbohydrate, protein and fat metabolism Necessary for the healthy function of certain enzymes Treatment for pernicious anemia Treatment for spruce Necessary for normal red blood cell formation Necessary for normal nervous system function May decrease risk of cardiovascular disease May help the body adapt to stress When taken with folic acid, vitamin B12 can lower blood levels of homocystein
Deficiencies
Memory loss Disorientation Fatigue Megaloblastic anemia Neurologic impairment Sore tongue Weakness Weight loss Back pains Tingling of the extremities Apathy Mental and nervous abnormalities Can result in damage to cellular DNA Increased blood levels of homocystein May increase risk of cardiovascular diseases
Food Sources of Vitamin B12
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Safety of Vitamin B12
GRAS for use as a nutritional supplement Current RDA is 2.0 mcg for adult males and females Current RDI is 6.0 mcg Daily intake of about 1,000 mcg are safe Has no known toxic effects
Facts About Vitamins:
Folate - Folacin, Folic Acid
Benefits
Used to treat spruce, a gastrointestinal disease Used to treat anemia Necessary for normal metabolism Necessary for the healthy function of certain enzymes Necessary for normal DNA and RNA synthesis and amino acid intrerconversions Large amounts needed for cell growth and reproduction, particularly during periods of rapid growth and development May help normalize blood levels of homocystein May help prevent cardiovascular disease May protect against coronary artery disease May improve function of blood vessels in patients with high blood homocystein and/or cholesterol who are at increased risk of atherosclerosis Supplementation can reduce risk of colon, lung, breast and cervical cancers May reduce the risk of skin cancers
Deficiencies
Estimated to account for 10% of heart disease in the U.S. Increased risk of neural tube defects, preterm births, and low birth weights in offspring of deficient mothers. Anemia , characterized by fatigue, shortness of breath and increased heart rate. May result in damage to cellular DNA. May increase risk of heart attack and stroke.
Food Sources
Liver Kidney Green leafy vegetables Nuts Citrus fruits Legumes Soybeans Whole Grains Beets Peas Tomatoes Fish Eggs Celery
Safety of Folate
An essential vitamin. Permitted for use as a food additive. Current RDA is 200 mcg for adult males and 180 mcg for adult females - 400 mcg if pregnant and 280 mcg if breastfeeding. Current RDA's may not provide adequate protection against cardiovascular disease. The current RDI is 400 mcg. Normally has no adverse effects. Daily intake of about 10,000 mcg are safe. Symptoms of epileptics taking anti-seizure medications may be aggravated by taking folic acid to treat megaloblastic anemia.
Facts About Vitamins:
Biotin - a B-complex Vitamin
Benefits
Necessary for the healthy function of certain enzymes Necessary for healthy metabolism of carbohydrates, fats and proteins Necessary for synthesis of fatty acids and amino acids May help prevent heart disease
Deficiencies
dermatitis loss of appetite nausea vomiting muscle pain inflammation of tongue skin pallor depression lowered red blood cell numbers and hemoglobin levels high cholesterol a form of dermatitis in infants
Food Sources of Biotin
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Safety of Biotin
An essential vitamin GRAS Current RDA for adult men and women is 30-100 mcg. Current RDI is 300 mcg. The average American diet provides 100-300 mcg/day. Daily intakes of over 30,000 mcg are safe. Long term use of 10,000 mcg/day was shown not to be toxic No known toxic effects
Facts About Vitamins:
Choline
Benefits
Necessary for normal growth Necessary for normal energy production Required for normal nerve and muscle function Required for normal fat metabolism Necessary for healthy liver and kidney function Helps reduce blood cholesterol levels Necessary for normal brain function May help prevent coronary artery disease
Food Sources
Safety
Facts About Vitamins:
Inositol
Food Sources
Safety
Facts About Vitamins:
Alpha-Lipoic Acid - a B-complex vitamin
Benefits
Food Sources
Facts About Vitamins:
Vitamin C
Benefits
Necessary for the healthy function of certain enzymes Necessary for normal metabolism of fats Necessary for the control of cholesterol An antioxidant vitamin that prolongs the useful life of vitamins A and E and protects the polyunsaturated fatty acids from oxidation Necessary for normal red blood cell formation Necessary for normal steroid hormone metabolism Necessary for the formation and maintenance of collagen Necessary for normal wound healing Enhances immune function Supplementation provides protection from cataract development May protect skin from damaging sun exposure May reduce the risk of developing some cancers May reduce histamine levels in the blood May reduce the symptoms of hay fever May reduce the symptoms of asthma May improve bone density in menopausal women
Deficiencies
A long-term deficiency can cause scurvy, which is characterized by weight loss, fatigue, joint and muscle pain, sore bleeding gums, poor wound healing, fragile bones and may be fatal. Can result in damage to cellular DNA May result in depressed immune function May result in increased blood histamine levels
Food Sources
Citrus fruits and juices Broccoli Cabbage Potatoes Cauliflower Peppers Green leafy vegetables Cantaloupe Strawberries Tomatoes Rose hips Acerola
Safety
Facts About Vitamins:
Vitamin D
Benefits
Facilitates intestinal calcium absorption, bone calcium metabolism and probably muscle activity. Necessary for normal steroid hormone formation. Recommended to treat and/or prevent osteoporosis in postmenopausal women Used to treat hypoparathyroidism and chronic kidney failure
Deficiencies
Rickets in children and osteomalacia in adults Osteoporosis Prostate cancer
Food Sources
Abundant in fish oils Small amounts can be found in liver, eggs and fortified milk.
Safety
Facts About Vitamins:
Vitamin E
Benefits
An antioxidant vitamin Necessary for normal red blood cell function Necessary for normal muscle function Necessary for synthesis of DNA, vitamin C and coenzyme Q-10 Protects lungs form the effects of air pollution Protects against symptoms caused by selenium deficiency Protects against premature aging Supports normal immune function May protect against the development if some cancers, particularly of the colon and lung Supplementation can reduce the risk of coronary heart disease Supplementation can enhance immune function
Deficiencies
Atherosclerosis Hemolytic anemia Can result in damage to cellular DNA More fragile red blood cells with shortened lifespan Muscle damage
Food Sources
Vegetable oils Legumes Some whole grains Nuts Dark green leafy vegetables Avocado
Safety
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