Vitamins: Vitamin A (Fat-Soluble)

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VITAMINS
(Nutrient and Health/Disease Associations)
There are 13 official vitamins, and several Water-soluble vitamins (B vitamins and
"unofficial" vitamins that will someday be vitamin C) are not stored so they must be
added to the official list. Vitamins work taken into the body every day. Fat-soluble
together with vitamins (Vitamins A, D, E, and K) can be
enzymes in chemical stored in the body's fatty tissue and in the
reactions that release liver; hence the toxicity guidelines of
energy from digested megadosing should be observed.
food and regulate
billions of chemical
activities that occur
in the body every
minute.
Vitamin A (Fat-soluble)
RDA: 5,000 I.U.
Researched Supplement Range: 2,000 I.U. to 20,000 I.U.
Average Daily Intake: Unavailable
Notes: Vitamin A toxicity may occur in adults who take in excess of 50,000 I.U. per day for several months
A ten state survey done by the US Dept. of HEW found widespread Vitamin A
deficiency in the general public. Vitamin A provides your first line of defense against
invading toxins since it establishes healthy skin and mucous membranes. Vitamin A is
part of the powerful antioxidant group of nutrients. Beta-carotene and vitamin A
actually destroy carcinogens (>cancer-causing substances).
Body Components and Functions

 Immune System -- helps the body resist infections and virus
 Skin -- mucous membranes, skin elasticity, and cell growth

 Eyes -- including visual purple production (essential for night vision)
 Cell growth and elasticity -- promotes growth and vitality, repairs and maintains
body tissue, helps prevent premature aging (skin elasticity) and senility (nerve cells).
Deficiency Symptoms
 allergies  dry hair  loss of smell
 appetite loss  rough dry skin  sinus trouble
 soft tooth enamel  itching/burning eyes  fatigue
 skin blemishes  night blindness  susceptibility to infections
Therapeutic Uses
 acne  hyperthyroidism  bronchitis
 heart disease  recurring infection  colds
 diabetes  athletes foot  psoriasis
 allergies  sinusitis  peptitis
 arthritis  tooth and gum disease  migraine headaches
 asthma  cystitis  vision deterioration
Natural Sources
Carrots, Fish liver oils, liver, green leafy vegetables .
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Vitamin B1 (Thiamin)
RDA: 1.5 mg
Researched Supplement Range: 50 mg to 200 mg
Notes: excess amount does no good or harm, but is simply excreted from the body
A water-soluble vitamin that enters and leaves the body each day so for optimum health
you should consume it each day. Thiamin helps burn carbohydrates for energy, so
having optimal body uptake is important in a weight management program.

 Carbohydrate metabolism -- energy, growth, learning capacity, circulation
 Organ muscles and body muscles -- aids digestion, circulation, prevents liquid
retention, prevents constipation, muscle tone maintenance (intestine, stomach, heart)
Deficiency Symptoms
 muscular weakness
 irritability
 shortness of breath
 digestive
disturbances  nervousness
 pains around heart
 numb hands/feet  mental
 beriberi
depression
 fatigue
Therapeutic Uses
 alzheimer's
 indigestion  stress
 diarrhea
 heart disease  mental
 illness
constipation  congestive heart
failure  nausea
 diabetes
Natural Sources
Whole grains, brewers yeast, wheat germ, rice, seeds and milk.
Vitamin B2 (Riboflavin)
RDA: 1.7 mg
Notes: no toxicity cases reported
Another daily needed water-soluble vitamin. Riboflavin helps the mitochondria (fat-
burning furnaces) of muscle cells to produce energy. It is important in weight
management because you always want to maximize the optimal performance of those
"fat-burning" furnaces.
Food processing can destroy almost 80% of natural riboflavin. A study done at Cornell
University revealed that just moderate levels of exercise increase riboflavin needs of
healthy women; its easy to see that higher intake for athletic performance is an absolute
must. The bottom line, optimal nutrition needs are much more than the RDA 1.7 mg.
Since water soluble vitamins pass through the body within several hours of intake,
toxicity with any water soluble vitamin would be almost impossible. It's not surprising
that no riboflavin toxicity has been reported to date.

 Metabolism -- digests carbohydrates, fats, and proteins, produces energy
 Eyes -- reduces chances of cataract formation
 Skin, nails, and hair -- growth and strength
Deficiency Symptoms
 Bloodshot and burning eyes  poor digestion
 cataracts  premature
wrinkles
 corner of mouth cracks and
sores  retarded growth
 dizziness  red sore tongue

Therapeutic Uses
 arteriosclerosis
 hypoglycemia  nausea
 baldness
 light sensitivity  weight control
 high
cholesterol  mental retardation  premature
wrinkles
 cystitis  muscular
disorders  stress
 oily skin
Natural Sources
Liver, cheese, fish, eggs, seeds, and cooked leafy vegetables.
Vitamin B3 (Niacin)
RDA: 19 mg
Notes: Above 30 mg causes vascular dilation with flushing, burning, and itching, the "niacin flush"
Niacin is a water-soluble vitamin that works in the glycogen stage of the energy cycle, in
the fatty acid oxidation for energy process, and in tissue respiration. Excess niacin above
30 mg will cause vascular dilation accompanied with flushing, burning, and itching. This
is commonly called a "niacin flush" This is uncomfortable, but not toxic; and is
sometimes a strategy for breaking through a migraine headache.

 Metabolism -- digests carbohydrates, fats, and proteins
 Organ muscles -- improves circulation, lowers cholesterol, dilates blood vessels,

increases blood flow, produces sex hormones, aids in the production of hydrochloric
acid
 Brain -- aids in the functioning of the nervous system

Caution: Do not take niacin if you have a liver disorder, gout, or high blood pressure.
Deficiency Symptoms
 appetite loss  halitosis
 nausea
 canker sores  headaches
 nervous disorders
 cold  indigestion
feet/hands
 pellagra
 insomnia
 depression
 skin eruptions
 muscular
 fatigue weakness
Therapeutic Uses
 halitosis
 acne
 cardiovascular  schizophrenia
 baldness disease
 poor
 canker  leg cramps circulation
sores
 migraine headaches  stress
 diarrhea
 arthritis
Natural Sources
Meat, Poultry, Fish. Also eggs, rice, and sunflower seeds.

Vitamin B5 (Pantothenic Acid)
RDA: 6 mg
Average Daily Intake: 6 mg
Notes: No adverse symptoms reported
As with the other B Vitamins, Pantothenic Acid is a crucial nutrient for energy
metabolism. It also makes brain neurotransmitters and natural body steroid hormones.
Deficiency of pantothenic acid in rats causes highly notable failure of cartilage growth
and lesions like the lesions in osteoarthritis. One human study reported results with only
12.5 mg of supplementation.

 Metabolism -- used for conversion of fats, carbohydrates, and proteins into energy
 Organ muscles -- production of neurotransmitters, adrenal hormones, and

antibodies, enhances stamina
 Adrenal gland -- vital for the production of steroids in the adrenal gland.
Deficiency Symptoms
 fatigue  nausea  tingling in

hands
 anxiety
 appetite 
loss headache  depression
Therapeutic Uses
 stress
 depression
 fatigue
 migraine
 headaches
arthritis
Natural Sources
Beef, eggs, vegetables, legumes, saltwater fish, whole wheat.
Vitamin B6 (Pyridoxine)
RDA: 2.0 mg
Notes: Acute toxicity is low up to 2,000 mg, but intakes over 100 mg for months or years can cause nerve
damage
Vitamin B6 functions in the formation of body proteins and amino acid metabolism,
chemical transmitters in the nervous system, red blood cells, and prostaglandins.
Because this B vitamin is involved with the multiplication of cells, it plays a vital role in
pregnancy and in proper function of the immune system, mucous membrane, skin, red
blood cells, and brain chemistry.
Vitamin B6 supplements have been associated with the treatment of several diseases.
Autism has been linked to a decrease in certain brain neurotransmitters that require
vitamin B6 for normal brain chemistry. Research supports vitamin B6 supplementation
in the treatment of autistic children, especially when used with magnesium.
Heart disease is also associated to low vitamin B6 levels in the body. Numerous studies
have shown that individuals with low pyridoxal-5-phosphate (form of vitamin B6) in
their blood have five times greater risk of having a heart attack than individuals with
higher levels.

 Digestive system -- hydrochloric acid production, fat and protein utilization (weight
control), alleviates nausea
 Blood -- promotes red blood cell formation.
 Organ muscles and body muscles -- antibody formation, maintains

sodium/potassium balance (nerves).
 Skin -- promotes healthy skin, reduces swelling in tissue.

Deficiency Symptoms
 acne
 dizziness
 learning disabilities
 anemia
 nervous
 muscle spasms
 arthritis disorders
 urination problems
 convulsions in  hair loss
babies
 weakness
 irritability
 depression
Therapeutic Uses
 alcoholism  allergies 
hypoglycemia
 arthritis  bursitis
 insomnia
 bronchial asthma  anemia
 neuritis
 cardiovascular  epilepsy
disease  shingles
 fatigue
 premenstrual edema  stress

 weight control seborrhea  glottises
Natural Sources
Bananas, wheat germ, cantaloupe, eggs, beef, green leafy vegetables.
Vitamin B9 (Folic Acid)

RDA: 400 mcg
Researched Supplement Range: 200 mcg to 400 mcg
Notes: Low toxicity, but can mask tests for the serious disease of pernicious anemia
Folic acid is an essential part of cellular division and DNA synthesis (the genetic code for
the replication of every new cell). One of the most significant medical discoveries of the
twentieth century is that folic acid supplementation can reduce infant neural tube birth
defects by 48 to 80 percent. That's a 48 to 80 percent decrease in the risk of someone
having to spend their life in a wheelchair, with bowel and bladder control problems, and
a shunt to control fluid levels in their brain.
The neural tube is a fold of tissue that runs the length of the developing embryo and that
ultimately develops into the central nervous system. If this tube fails to close at the top,
the baby is born with only a very small brain or with no brain, and will usually die with
a few hours or days. If it fails to close at the base of the spine the result is usually a
crippling paralysis of the lower extremities, and a number of associated health
problems.
Most birth defects from folic acid deficiency will occur within the first
few weeks of pregnancy when most women don't even realize they are
pregnant. So pre-pregnancy supplementation is crucial, and even
more so for women on birth control pills since a side effect of these
pills is the depletion of folic acid. Studies show that folic acid offers
the most protection when it's started at least three months prior to
pregnancy and continued into the first trimester of the pregnancy.
The U.S. Center for Disease Control recommends that all women of
childbearing age supplement their diet with folic acid even if they are
not currently planning on getting pregnant. Why? Because the
majority of pregnancies are NOT PLANNED.
Women taking birth control pills should understand that a side effect of these pills is the
depletion of folic acid. Ignorance of the damaging link between birth control pills, folic
acid deficiency, and infant neural tube birth defects like spina bifida, and the resultant
pain to the victims of this circumstance (the parents and the infant) could be considered
one of worst Nutrition Health Crimes of the twentieth century.
U.S. public health officials are still debating the merits of fortifying foods with folic acid
to increase intake, but the British aren't. They've already added it to cereals and other
items. Yes, the association of folic acid to prevent birth defects is one of the most
significant medical discoveries of the twentieth century. But ignorance and lack of
publicity to the general public continues to make this discovery one of the greatest
Nutrition Health Crimes of the twentieth century. If you read this, we hope you'll help
us continue to spread this important message.

 Organ muscles and body muscles -- Analgesic for pain, body growth and
reproduction, hydrochloric acid production, formation of cells, aids in digestion,
production of myelin, protein metabolism
 Blood -- red blood cell formation
 Glands -- improves lactation
 Nervous system -- makes a protective coating surrounding the nerves, prevents

nerve damage
Deficiency Symptoms
 Anemia  graying hair
 fatigue
 canker sores  growth problems
 mental depression
 digestive  impaired
disturbances circulation
Therapeutic Uses
 anemia  high  loss of libido
cholesterol
  overweight
arteriosclerosis  constipation
 macro-cytic
 baldness  heart disease anemia
Natural Sources
Brewers yeast, mushrooms, liver, broccoli, asparagus, lima beans, green leafy
vegetables.
Vitamin B12 (Cobalamin)

RDA: 2 mcg
Researched Supplement Range: 2 mcg to 100 mcg
Average Daily Intake: 8 mcg
Notes: No cases of toxicity reported
More than 50 years ago, vitamin B12 was identified as the nutritional factor in the liver
that prevented pernicious anemia, a deadly type of anemia characterized by large,
immature red blood cells. The fastest way to nutritionally short-circuit your body is
Vitamin B12 deficiency. That's because B12 keeps the electrical nerve impulses moving
through your body.
"Two of the most common nutrient deficiencies in the elderly are folic acid and vitamin
B12." These deficiencies lead to motor skill disturbances, confusion, delusion, fatigue,
memory loss, numbness, and ringing in the ears. Sounds like dementia, Alzheimer's,
chronic fatigue, and multiple sclerosis all rolled up into one. The important thing to
realize is that there are often no differences between the subtle signs of nutrition
deficiency and what we interpret as "old age."
"Ten to 35 percent of all patients who are seropositive for the human immunodeficiency
virus (HIV) have vitamin B12 deficiency." As a matter of fact, the progression to AIDS
increases and neurological symptoms worsen as serum cobalamin levels go down.
 Blood -- regulates red blood cell formation, utilization of iron
 Organs and Muscles -- increases energy, cell longevity, metabolism (carbohydrate,

at, protein), promotes growth, needed for proper digestion
 Nervous system -- prevents nerve damage and helps with nerve impulses
Deficiency Symptoms
chronic fatigue  nervousness
 poor appetite
 general  pernicious
 walking/speaking difficulties
weakness anemia
Therapeutic Uses
alzheimer's   depression
arrhythmia
 baldness
 leg cramps
 dermatitis
 brain damage
 pernicious
 eczema
 cardiovascular anemia
disease
Natural Sources
Comfrey leaves, kelp, bananas, peanuts, concord grapes, sunflower seeds, brewers
yeast, wheat germ, bee pollen, liver, beef, eggs, pork, milk, cheese, and kidney.
****Note: Vegetarians need to supplement with B12 since it is impossible to get
enough B12 from non-animal sources.
Vitamin B17 (Laetrile Nitrilosides)

RDA: Not established
Researched Supplement Range: Not set to date

 Reported to have cancer controlling and preventive properties.
Deficiency Symptoms
 May lead to diminished resistance to
malignancies
Therapeutic Uses
 cancer
Natural Sources
Peach and plum pits, lima beans, garbanzos, blackberries, millet and flaxseed.
Biotin (a vitamin)
RDA: 30 mcg to 100 mcg mg
Researched Supplement Range: 28 mcg to 5,000 mcg
Notes: Intakes of 10,000 mcg daily don't cause any toxic side-effects
Biotin is a B-complex vitamin used in the formation of enzymes that fuel the human
body. Without biotin, the body can't use fats or glucose for energy, and the metabolism
is severely impaired. Since the enzymes aren't there to break down, and build up
protein, the body falls apart, leaving you without hair and skin, no muscles, and very
confused.
If strong nails and healthy hair is what you're looking for, then
biotin supplements may be your solution. Many years ago,
researchers tested their hypothesis that B-complex vitamins and
nail brittleness were associated. Their tests seem to prove their
hypothesis, and recent research still supports the association
between nail thickness and biotin.
Japanese researchers had some indications that biotin levels were

associated to Type II Adult- onset Diabetes, so they raised biotin
levels by supplementing 18 people with 9,000 mcg of biotin per
day. The result? After 30 days, the participants' blood sugar levels
fell to nearly half their original levels.

 Organ muscles -- antiseptic, cell growth, fatty acid
production, hair growth, metabolism (carbohydrate,
fat, protein), and vitamin B utilization.
Deficiency Symptoms
 dandruff  fatigue  color
 grayish skin  insomnia

depression
 heart  muscular pain
abnormalities
 dry skin
 poor appetite
Therapeutic Uses
 alcoholism
 eczema  heart trouble
 arteriosclerosis
 ear noises  high blood
 baldness pressure
 dermatitis
 high  hypoglycemia
cholesterol  hard
arteries  insomnia
 constipation
 headaches  seborrhea
 dizziness
Natural Sources
Brewers yeast, fruits, nuts, rice, egg yolk, milk, and kidney.
Choline
Average Daily Intake: 400 mg to 900 mg
Notes: Not toxic
Choline is required for the proper metabolism of fats, and involved with the success of
your memory. Choline is used in the treatment of liver disorders, elevated cholesterol
levels, Alzheimer's disease, and bipolar depression.
 Organs -- controls cholesterol buildup, aids in lecithin formation, lowers blood
pressure, gallbladder regulation, liver function
 Metabolism -- fats, cholesterol,
 Brain -- function and memory
 Nervous system -- nerve transmission
Deficiency Symptoms
 bleeding stomach
ulcers  high blood pressure
 cirrhosis  impaired liver/kidney

function
 growth problems
 intolerance to fats
 heart trouble
Therapeutic Uses

alcoholism
 arteriosclerosis  menstrual
 anemia problems
 high cholesterol
 baldness  mental illness
 high blood
pressure  cirrhosis  stomach ulcers
 Alzheimer's disease  diarrhea  stress
 fatigue
Natural Sources
Granular or liquid lecithin, wheat germ, egg yolk, liver, and green leafy vegetables.
Inositol
Researched Supplement Range: 50 mg to 5,000 mg
Average Daily Intake: 1,000 mg
Notes: Doesn't appear to be toxic, but not research has been has been done to see whether inositol acts as
an ergogenic

 Hair -- growth
 Brain -- gives a calming effect
 Organ muscles-- reduces cholesterol levels, prevents hardening of arteries,

formation of lecithin, metabolism of fat and cholesterol
 Liver -- removes fats
 Skin -- prevents eczema
Deficiency Symptoms
 high  eczema
cholesterol
 hair loss
 eye
 constipation abnormalities
Therapeutic Uses
 high blood
  pressure
eczema schizophrenia
 high cholesterol
 obesity  baldness
 poor circulation
Natural Sources
Beef brains and heart, cabbage, citrus fruits, raisins, whole grains, lecithin, and
unrefined molasses.
Vitamin C (Ascorbic Acid)

RDA: 60 mg
Researched Supplement Range: 1,000 mg to Bowel Tolerance
Average Daily Intake: Not available
Notes: No toxicity from vitamin C has been identified. In certain health conditions maximizing vitamin C
to bowel tolerance is desirable. This individual tolerance level will vary from person to person, in general
take 500 mg Vitamin C per hour until the stools become loose.
Back in 1970, Linus Pauling, Double Nobel Prize winning scientist, recommended multi-
gram doses of vitamin C for improved health. Years later, his wisdom has been proven
in study after study.
According to Balz Frei, Ph.D. from the Boston University School of Medicine, Vitamin C
is an antioxidant that neutralizes free radicals by offering it's own electrons; minimizing
oxidative damage to DNA, and neutralizing nitrates that are shown to cause cancer.
Researchers at Harvard Medical School found that people who got at least 200 mg of
vitamin C per day had a 30 percent reduced risk of bronchitis or wheezing compared
with people who got about 100 mg per day.
Vitamin C has been shown to inhibit the deposit and growth of atherosclerosis on artery
walls, directly protect the heart muscle from infection and free radical damage, delay or
prevent cataract formation, help prevent cancer and infection in skin, cervix, rectum,
breasts, colon, esophagus, stomach, pancreas ... and on and on and on ... down to helping
get rid of the common cold!
Although scientifically impossible to prove, a theoretical proposal that "Vitamin C can

be helpful with any health challenge" would most likely prove to be true.

 Organs -- antioxidant protection to organs, inhibits aging process, collagen
production, digestion, iodine conservation, shock and infection resistance, protection
against cancer-producing agents
 Blood -- red blood cell formation
 Immune system -- accelerates healing after surgery, common cold prevention
 Teeth and gums -- strong and healthy
Deficiency Symptoms
 anemia  low infection
resistance
 hemorrhages
 premature aging
 capillary wall
ruptures  poor digestion
 bruise easily  soft/bleeding gums
 dental cavities  thyroid insufficiency
Therapeutic Uses
 alcoholism
 colds  scurvy
 asthma  hepatitis
 cystitis  sinusitis
  insect
arteriosclerosis  bites  stress
hypoglycemia
 arthritis  pyorrhea  tooth
 diabetes decay
 heart disease
Natural Sources
Rose hips, citrus fruits, black currants, tomatoes, sweet potatoes, and green bell
peppers.
Vitamin D (Ergosterol) (Fat-soluble)

RDA: 200 I.U. to 400 I.U
Researched Supplement Range: 200 I.U. to 800 I.U.
Vitamin D plays a vital role in stimulating intestinal absorption of calcium. It also helps
maintain the balance between calcium and phospate in the body and is essential for
strong bones and teeth. Elderly individuals, especially elderly woman, are at highest risk
for a vitamin D deficiency with a resulting loss in bone strength and density and joint
pain.
People with poor dietary habits, premature infants, people who are deprived of sunlight
(such as night workers), and people suffering from certain diseases such as those that
impair intestinal absorption, liver disease, kidney disorders, and some genetic defects as
well as those who use certain drugs (such as the anticonvulstant phenytoin) over an
extended period of time are also at a higher risk of developing a vitamin D deficiency.
Vitamin D may have many anticancer properties and may be especially helpful against
breast and colon cancer. Vitamin D levels can be negatively influenced by reduced
exposure to sunlight, decreased dietary intake and by absorption problems.
Supplementation of vitamin D daily, as part of a full spectrum formula, should be
adequate for most people. An excess of this vitamin has not shown an increased benefit.
The body's use of vitamin D is enhanced in the presence of magnesium and boron.

 Bones and teeth-- calcium and phosphorus metabolism heart, normal growth
 Skin -- skin respiration
 Heart -- normal blood clotting
 Nervous system -- maintenance
Deficiency Symptoms
 diarrhea  muscular  poor metabolism
weakness
  softening
insomnia  nervousness bones/teeth
 myopias  premature aging  tooth decay
Therapeutic Uses
  osteoporosis
 acne  cystitis  psoriasis
allergies
 rickets
  

alcoholism pyorrhea osteomalicia
arthritis
Natural Sources
Fortified milk, egg yolks, butter, fish liver oils, sardines, salmon, mushrooms, and
sunflower seeds.
Vitamin E (Tocopherol)(Fat-soluble)
RDA: 10 I.U.
Researched Supplement Range: 400 I.U. to 2,400 I.U.
Average Daily Intake: 10 I.U.
Notes: Excellent safety record, clinical trial dosages as high as 3,200 I.U. daily for periods of 2 years had
no unfavorable side effects or toxicity indications.
Vitamin E is an antioxidant that specifically prevents the oxidation of fats by free

radicals. Vitamin E or Vitamin C could well be touted as most powerful nutrients of all,
but they should not be thought of as an isolated solution because many synergistic
benefits are lost if other cofactor nutrients are not present.
Scientific studies have proven that vitamin E fights heart disease, prevents cancer,
alleviates respiratory problems, and boosts the immune system's ability to fight off
infectious disease. It also helps helps prevent macular degeneration of the eyes and
diabetic degenerative damage.
Sixty percent of the mice that received su>pplemental Vitamin E and were then
deliberately infected with pneumonia resisted the pneumonia. The control group fed the
normal mouse diet (which is probably better than what a standard American eats) all
developed pneumonia and died. [Tengerdy, et al. Diet and Resistance to Disease. Advances in
Experimental Medicine and Biology, 1981]
Recent double-blind, placebo-controlled studies published in medical journals have

shown an amazing 77% reduction in life threatening heart conditions from
supplementation of 400 to 1200 IU of vitamin E. [Stephens, et al. Randomized controlled trial of
vitamin E in patients with coronary disease: Cambridge Heart antioxidant Study (CHAOS). The Lancet,
1996. ALSO Rimm, et al. Vitamin E consumption and the risk of coronary heart disease in men. New
England Journal of Medicine, 1993]
Vitamin E could also be nicknamed the "vanity" vitamin because it is so valuable for
keeping skin moist and youthful, and for minimizing aging eruptions of skin cancer.
Vitamin E can be thought of like the oil in your automobile. It keeps everything sliding
and working smoothly, including joints, elastic tissues like heart, lung, and mucus
membranes of eyes, nose, throat, and genitals.

 Organ muscles -- inhibits the aging process, muscle and nerve maintenance,
increases joint mobility. A powerful antioxidant that protects the joints from damage
by free radicals. Also works with Vitamin C to provide antioxidant protection to
organs.
 Heart -- improves circulation, prevents and dissolves blood clots, reduces blood
cholesterol
 Testes -- improves fertility and male potency
Deficiency Symptoms
 anemias  heart disease
 muscular wasting
 dry/dull/falling hair  impotency
 sterility
 enlarged prostrate  premature
gland aging
 tooth decay
 gastrointestinal disease  miscarriage
Therapeutic Uses
 alzheimer's
 diabetes
 arthritis  thrombosis
 menopausal/menstrual
 allergies disorders  varicose
veins
 arteriosclerosis  migraine headaches
 burns
 baldness  myopia
 scars
 cardiovascular  phlebitis
disease  warts
 sinusitis
 blood clots  wrinkles
 stress
 high cholesterol  wounds
 sterility
 cystitis
Natural Sources
Wheat germ, brussel sprouts, leafy greens, vegetable oils, and eggs.
Vitamin K (Menadione) (Fat-soluble)

RDA: 80 mcg
Researched Supplement Range: -0- mcg to 150 mcg
Average Daily Intake: 300 mcg to 500 mcg
Notes: There are no known side effects or toxicity, but this vitamin anticoagulant drugs that work to
prevent clot formations.

 Blood -- helps prevent blood clotting and
 Liver -- helps deposit minerals into the bone matrix

Deficiency Symptoms
 bleeding ulcers
 increased tendency to hemorrhage and
 diarrhea miscarriages
 lowered  nose bleeds

vitality
Therapeutic Uses
 bruising  colitis  menstrual problems
 eye  gall stones  preparing women for

hemorrhages childbirth

 celiac disease hemorrhaging  ulcers
Natural Sources
Kelp, alfalfa, yogurt, safflower oil, fish liver oil, and leafy green vegetables.
PABA
Researched Supplement Range: Not set to date

 Skin -- Intestinal Flora Antioxidant that helps protect skin from sunburn and skin
cancer
 Hair -- May restore gray hair to original color if graying was stress or nutrient
deficiency related
 Blood -- Assists in forming red blood cells, good for swelling.

Deficiency Symptoms
 Sulfa drugs may cause a PABA
deficiency
Therapeutic Uses
 skin disease from sun  graying
exposure hair
 gastrointestinal disorders  nervousness
Natural Sources
Liver, kidney, spinach, molasses, whole grain.
Bioflavonoids
This is a large family of compounds found in vegetables--group of over 20,000 elements--

that come under the vitamin category but have yet to be formally identified and further
defined. Includes: Rutin (Vitamin P) and Vitamin U

 Blood -- Combats anemia and hemophiliabones, helps prevent hemorrhaging,
increase the potency of antioxidant nutrients, bruising minimization
 Capillary walls -- Aids in the prevention of hardening of arteries
 Liver -- Combats cirrhosis of the liver
 Organ muscles -- Promotes healing in peptic ulcer and respiratory infections, cold
and flu prevention
Deficiency Symptoms
 Not known
Therapeutic Uses
 anemia  eczema  high blood
pressure  rheumatism
 asthma  edema
 arteriosclerosis  ulcers
 bleeding  dizziness
gums  miscarriages  varicose
 veins
 colds hemophilia  rheumatic fever
Natural Sources
Cabbage, sauerkraut, sesame seeds, egg yolks, buck wheat and the white skins and
segment part of all citrus fruit.
Brain Super Foods
Following is a list of memory boosting and brain power superfoods packed with nutrients
high in Vitamin B12, Vitamin B6, Vitamin C and Vitamin E, as well as folate, calcium,
potassium and magnesium, and betacarotene. These foods will improve your brain and
memory.The % values are for a 2000 calorie diet.
1. Milk = Vitamin B6: 5%, Vitamin B12: 15%, Calcium: 28%, Magnesium: 6.5%, Potassium: 11%
2. Spinach = Vitamin B6: 11%, Vitamin E: 5%, Folate: 33%, Calcium: 12%, Magnesium: 20%,
Potassium: 12%
Others foods sthat are rich in anthocyanins, formidable antioxidants are blueberries, strawberries ,
jambu fruit (jamun)
3. Black-eyed beans (peas) = Vitamin B6: 3%, Folate: 26%, Calcium: 11%, Magnesium: 11%,
Potassium: 10%
4. Acorn squash = Vitamin B6 : 12, Folate: 6%, Calcium: 6%, Magnesium: 13%, Potassium:16%,
5. Pink salmon = Vitamin B6 : 13, Vitamin B12: 62%, Vitamin E: 6%, Calcium: 18%, Magnesium:
7%, Potassium: 8%,
6. Kidney beans = Vitamin B6 : 6%, Folate: 29%, Calcium: 3%, Magnesium: 10%, Potassium: 10%,
7. Orange juice, calcium-fortified (3/4 cup) = Vitamin B6 :5%, Vitamin C: 103%, Folate: 8%,
Calcium: 23%, Magnesium : 5%, Potassium: 11%
8. Papaya = Vitamin E : 17%, Folate: 29%, Calcium: 7%, Magnesium: 8%, Potassium: 22%,
9. Bock Choy =
10. Potato, baked (1/2 cup) Vitamin B6: 9%, Vitamin C: 13%, Folate: 1%, Magnesium: 4%,
Potassium: 7%
11. Broccoli = Vitamin B6: 6%, Vitamin E: 7%, Folate: 10%, Calcium: 4%, Magnesium: 5%,
Potassium: 7%
12. Wheat germ = Vitamin B6 : 7%, Vitamin: E 13%, Folate: 12%, Magnesium: 11%, Potassium: 4%
13. Banana (1 medium size) = Vitamin B6: 34, Vitamin C: 18%, Magnesium: 9%, Potassium: 13%
14. Vegetable juice, low sodium (6 oz.) = Vitamin B6: 9%, Vitamin C: 56%, Vitamin E: 2%, Folate:
7%, Magnesium: 4%, Potassium: 7%
15. Tofu = Folate : 6%, Calcium: 3%, Magnesium: 6%, Potassium: 5%
16. Honey= The research carried out in 2007 on rats at the University of Waikato in Hamilton, New
Zealand shows that diets sweetened with honey may be beneficial in decreasing anxiety and
improving memory during ageing. Honey may boost memory due to its antioxidant properties, which
help to prevent free radicals damaging cells in the body.
17. Water = Drink 8 to 10 glasses of water daily. 85% of brain tissue is water. Dehydration can
cause energy generation in the brain to decrease.
Correct timing to take water, will maximize its effectiveness to Human body.
Two (02) glasses of water - After waking up - Helps activate internal organs
One (01) glass of water - 30 minutes before meal - Help digestion
One (01) glass of water - Before taking a bath - Helps lower blood pressure
One (01) glass of water - Before sleep - To avoid stroke or heart attack

Vitamins: Vitamin A (Fat-Soluble)

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HealingWithNutrition.com 1-800-943-1123 Home | SiteMap | Education | Products

Body Components and Functions

 Skin -- mucous membranes, skin elasticity, and cell growth

 appetite loss  rough dry skin  sinus trouble

 soft tooth enamel  itching/burning eyes  fatigue

 skin blemishes  night blindness  susceptibility to infections

 heart disease  recurring infection  colds

 diabetes  athletes foot  psoriasis

 allergies  sinusitis  peptitis

 arthritis  tooth and gum disease  migraine headaches

 asthma  cystitis  vision deterioration

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Body Components and Functions

Body Components and Functions

 Eyes -- reduces chances of cataract formation

 Skin, nails, and hair -- growth and strength

 dizziness  red sore tongue

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Body Components and Functions

 Organ muscles -- improves circulation, lowers cholesterol, dilates blood vessels,

 Brain -- aids in the functioning of the nervous system

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Body Components and Functions

 Organ muscles -- production of neurotransmitters, adrenal hormones, and

 fatigue  nausea  tingling in

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Body Components and Functions

 Blood -- promotes red blood cell formation.

 Organ muscles and body muscles -- antibody formation, maintains

 Skin -- promotes healthy skin, reduces swelling in tissue.

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Vitamin B9 (Folic Acid)

Body Components and Functions

 Blood -- red blood cell formation

 Glands -- improves lactation

 Nervous system -- makes a protective coating surrounding the nerves, prevents

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Vitamin B12 (Cobalamin)

 Organs and Muscles -- increases energy, cell longevity, metabolism (carbohydrate,

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Vitamin B17 (Laetrile Nitrilosides)

Body Components and Functions

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Japanese researchers had some indications that biotin levels were

Body Components and Functions

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 Metabolism -- fats, cholesterol,

 Brain -- function and memory

 Nervous system -- nerve transmission

 cirrhosis  impaired liver/kidney

 Alzheimer's disease  diarrhea  stress

Body Components and Functions

 Brain -- gives a calming effect

 Organ muscles-- reduces cholesterol levels, prevents hardening of arteries,

 Liver -- removes fats

 Skin -- prevents eczema

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Vitamin C (Ascorbic Acid)

Although scientifically impossible to prove, a theoretical proposal that "Vitamin C can

Body Components and Functions

 Blood -- red blood cell formation

 Immune system -- accelerates healing after surgery, common cold prevention