The following information is listed for informational purposes only. I am not
a doctor or in the medical/health field. I am not recommending you take any
specific dosages of any vitamin or mineral. The dosage an individual can
take is determined by their age, gender and other factors. It is important
that before you make any changes to your diet you consult with your
physician and proceed with your physician’s approval.
The IU value has been rounded to the nearest whole percent and all
information is based on a healthy adult.
(Vitamin A, D, E, and K) are stored in body tissues when excessive quantities are
ingested and may become toxic. Deficiencies in these vitamins occur when fat
intake is limited or fat absorption is compromised because these vitamins are
absorbed with fats and lipids. Drugs that affect lipid absorption can precipitate a
deficiency in these vitamins.
(Lipids are a broad group of naturally-occurring molecules which includes fats,
waxes, sterols, fat-soluble vitamins (such as vitamins A, D, E and K),
monoglycerides, diglycerides, phospholipids, and others. The main biological
functions of lipids include energy storage, as structural components of cell
membranes, and as important signaling molecules.)
Description of the Fat Soluble Vitamins:
Vitamin A (Beta Carotene) Vitamin A has been reported to be necessary for
normal growth and repair of body tissues; helps maintain smooth, soft diseasefree
skin; helps protect the mucous membranes of the mouth, nose, throat, and
lungs, thereby reducing susceptibility to infections; protects against air pollutants;
counteracts night blindness and weak eyesight; aids in bone and teeth formation.
Current medical research shows that foods rich in Beta Carotene may help
reduce the risk of lung cancer and certain oral cancers. Beta-carotene is a
precursor to vitamin A that is present in green and yellow vegetables.
Deficiency Symptoms: May result in night blindness, increased risk of
developing an infection, rough, dry scaly skin, loss of smell and appetite, frequent
fatigue, lack of tearing, and defective teeth and gums.
Vitamin D: Vitamin D has been reported to improve the absorption and utilization
of calcium and phosphorous; required for bone and teeth formation; maintains a
stable nervous system and normal heart action.
Deficiency Symptoms: May lead to rickets, tooth decay, softening of bones,
improper healing of fractures, lack of vigor, muscular weakness, inadequate
absorption of calcium, retention of phosphorous in the kidneys.
Vitamin E: Protects against cellular aging due to oxidation; supply oxygen to the
blood which is then carried to the heart, brain and other organs; thus alleviating
fatigue; aid in bringing nourishment to cells; strengthen the capillary walls and
prevents the red blood cells from destructive poisons; prevent and dissolve blood
clots; has also been used by doctors in helping prevent sterility, muscular
dystrophy, calcium deposits in blood walls and heart conditions.
Deficiency Symptoms: May lead to a rupture of red blood cells, loss of
reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles,
degenerative changes in the changes in the heart and other muscles; dry skin.
Vitamin K: plays an important role in blood clotting. When foods are processed
or cooked, very little of vitamin K contained in foods is lost. Vitamin K is found in
nature in two forms - K1, also called phylloquinone, is found in plants and vitamin
K2, also called menaquinone, which can be synthesized by many bacteria.
Vitamin K3, menadione, is a synthetic form of this vitamin which is manmade.
Deficiency Symptoms: Average diets are usually not lacking in vitamin K and
primary vitamin K deficiency is rare in healthy adults
Water Soluble Vitamins: have little to absolutely no potential for toxicity
because excess of these vitamins are eliminated in the urine.
Vitamin B-1 (Thiamine) Vitamin B-1 has been reported to be involved in the
body's cycle for generating energy, aids in digestion of carbohydrates, essential
for the normal functioning of the nervous system, muscles and heart, stabilizes
the appetite, promotes growth and good muscle tone.
Deficiency Symptoms: May lead to the loss of appetite, weakness, paralysis,
nervous irritability, sleeplessness, loss of weight, vague aches and pains, mental
depression, constipation, heart and GI problems.
Vitamin B-2 (Riboflavin) Vitamin B-2 has been reported to be necessary for
carbohydrate, fat, and protein metabolism; aids in formation of antibodies and red
blood cells; maintains cell respiration; helps maintain good vision, skin, nails, and
hair; helps alleviate eye fatigue; promotes general health.
Deficiency Symptoms: May result in itching and burning eyes; cracks and sores
in the mouth and lips; bloodshot eyes; purplish tongue; dermatitis; retarded
growth; poor digestion; trembling; sluggishness; oil skin.
Niacin: (Nicotinic Acid, Vitamin B-3) Niacin has been reported to improve
circulation and reduce the cholesterol level in the blood; maintains a healthy
nervous system; helps metabolize protein, sugar, and fat; helps reduce high
blood pressure; increase energy through proper utilization of food; helps maintain
healthy skin, tongue, and digestive system.
Deficiency Symptoms: May result in pellagra, GI disturbances, diarrhea,
dermatitis, dementia, nervousness, headaches, fatigue, mental depression,
vague aches and pains, irritability, loss of appetite, sleeplessness, skin disorders,
muscular weakness, indigestion, bad breath, canker sores.
Vitamin B-5: (Pantothenic Acid) Vitamin B-5 has been reported to participate in
the release of energy from carbohydrates, fats and protein, aid in the utilization of
vitamins; improve the body's resistance to stress; help in cell building and the
development of the central nervous system; help the adrenal glands, fight
infections by building antibodies.
Deficiency Symptoms: May lead to painful and burning feet, skin abnormalities,
retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness,
stomach stress, muscle cramps.
Vitamin B-6 (Pyridoxine) Vitamin B-6 has been reported to be necessary for the
synthesis and breakdown of amino acids, the building blocks of protein; aids in
fat and carbohydrate metabolism; aids in the formation of antibodies; maintains
the central nervous system; aids in the removal of excess fluid of premenstrual
women; promotes healthy skin; reduces muscle spasms, leg cramps, hand
numbness, nausea and stiffness of hands; helps maintain a proper balance of
sodium and phosphorous in the body.
Deficiency Symptoms: May result in nervousness, insomnia, skin eruptions,
loss of muscular control, anemia, mouth disorders, muscular weakness,
dermatitis, arm and leg cramps, loss of hair, slow learning, and water retention.
Vitamin B-12 (Cyanocobalamin) Vitamin B-12 helps in the formation and
regeneration of red blood cells, thus helping prevent anemia; necessary for
carbohydrate, fat and protein metabolism; maintains a healthy nervous system;
promotes growth in children; increases energy; needed for calcium absorption.
Deficiency Symptoms: May lead to pernicious anemia, poor appetite, growth
failure in children, tiredness, brain damage, nervousness, neuritis, degeneration
of spinal cord, depression, lack of balance.
Biotin: Biotin has been reported to aid in the utilization of fats, carbohydrates,
protein, folic acid, Pantothenic acid, and Vitamin B-12, promote healthy hair.
Deficiency Symptoms: May lead to extreme exhaustion, drowsiness, muscle
pain, loss of appetite, depression, and grayish skin color.
Folic Acid: Necessary for DNA and RNA synthesis, which is essential for the
growth and reproduction of all body cells; essential to the formation of red blood
cells by its action on the bone marrow; aids in amino acid metabolism.
Deficiency Symptoms: May result in gastrointestinal disorders, anemia,
Vitamin B-12 deficiency, pre-mature gray hair.
Vitamin C: (Ascorbic Acid) Vitamin C has been reported to be essential for
healthy teeth, gums and bones; helps heal wounds, scar tissue, and fractures;
prevent scurvy; build resistance to infection; aid in the prevention and treatment
of the common cold; give strength to blood vessels; aid in the absorption of iron.
Vitamin C is required for the synthesis of collagen, the intercellular "cement"
which holds tissues together. It is also one of the major antioxidant nutrients. It
prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch
meats, and some vegetables) in cancer-causing substances.
Deficiency Symptoms: May lead to soft and bleeding gums, swollen or painful
joints, slow-healing wounds and fractures, bruising, nosebleeds, tooth decay,
loss of appetite, muscular weakness, skin hemorrhages, capillary weakness,
anemia, impaired digestion.