Vitamins are divided into two major groups: the ‘fat-soluble vitamins’ designated as vitamin A, vitamin D, vitamin E, and vitamin K, and the ‘water-soluble vitamins’ which include vitamin C and the group of molecules referred to as the vitamin B complex. Each of them has its own special role in the development of human body.

Vitamin A

Vitamin A, a fat-soluble vitamin, plays a really big part in eyesight and helps us to see in dim light and also at night. Vitamin A is also involved in the formation and maintenance of healthy skin, hair, and mucous membranes. In addition, it is necessary for proper bone growth, tooth development, reproduction and for the development of epithelial cells (that line any opening to the body e.g.; nose, throat, lungs, mouth, stomach, intestines and urinary tract). Vitamin A can be found in eggs, milk, carrots, spinach, sweet potatoes, fish oil, liver (pork, lamb, chicken, turkey or beef), butter, broccoli, apricots, nectarines, cantaloupe, and orange or yellow vegetables or fruits. The deficiency of vitamin A can cause two major disorders like: night blindness and drying of skin.

Vitamin B

Vitamin B itself is a complex of different vitamins like: B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid. These B vitamins are very important in metabolic activity and in facilitating the red blood cell (which carry oxygen throughout your body). They also help your body make protein and energy.

The sources of vitamin B are leafy green vegetables seafood, beans, peas, citrus fruits, whole grains (such as wheat and oats), poultry, meats, eggs and dairy products (like milk and yogurt). Some bacteria in our large intestine also prepare some type of B-vitamins. The deficiency of vitamin B can cause the disease “Beri Beri”, cracked lips, weak muscles, malformation of red blood cells, affects normal growth and disturbs the nervous system.

Vitamin C

Vitamin C or ascorbic acid is a water-soluble, antioxidant vitamin that is vital to the production of collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. It is important for keeping body tissues, such as gums and muscles in good shape and it helps in quick healing of wounds. In addition, it helps protecting the fat-soluble vitamins A and E as well as fatty acids from oxidation.

The vitamin C can be found in citrus fruits (like lemon & orange), cantaloupe, strawberries, tomatoes, broccoli, cabbage and in other fresh fruits and vegetables. The deficiency of vitamin C affects the healthy skin; poor wound healing and can lead to a disease called “Scurvy” which causes bleeding in gums, easy bruising, bumps of coiled hair on the arms and legs, pain in the joints, muscle wasting, and many other problems.

Vitamin D

Vitamin D is a fat-soluble vitamin that regulates the formation of bone and the absorption of calcium and phosphorus from the intestine. It helps to control the movement of calcium between bone and blood, and vice versa. It is this vitamin you need for strong bones and teeth. In addition it helps your body absorb the amount of calcium it needs.

Vitamin D can be found in fish liver oil, egg yolks, milk and other dairy products fortified with vitamin D. It is also produced in our body in the presence of ultra violet light and sunlight.

The deficiency of vitamin D can cause weak bones and bowed legs (in children). And its excess can cause loss of appetite, weight loss, nausea, headache, depression and deposits of calcium in the kidneys.

Vitamin E

Vitamin E, a fat-soluble vitamin, is essential for the inhibition of oxidation in body tissues, formation of red blood cells, and also prevents breakdown of body tissues. It maintains the body tissues and protects the lungs from becoming damaged by polluted air. This vitamin can be found in whole grains (such as wheat and oat), wheat germ, leafy green vegetables, sardines, egg yolks, nuts, bread, cereals and seeds. The deficiency of this vitamin can cause many diseases like cancer, diabetes, heart disease, and Alzheimer’s disease.

Vitamin A

Introduction

Often touted as a miracle vitamin, vitamin A is the secret to great skin, higher immunity levels and holistic growth. Vitamin A is a powerful antioxidant that also improves eyesight, helps strengthen bones, protects the body from heart related diseases, alleviates acne and psoriasis conditions, reduces wrinkles, alleviates respiratory ailments and helps improve measles and glaucoma conditions.

Functions within the body

Retinol, which is a by-product of vitamin A, is responsible for helping the eyes adapt to dark environments easily. Therefore, regular intake of vitamin A can help prevent a condition known as ‘night blindness.’  Retinol acids help regulate genetic conditions and expressions within the body and an adequate intake of vitamin A helps preserve the physiological characteristics of cells in the body. Vitamin A is also an effective agent against any infections as it helps to strengthen the mucous linings, skin, urinary tract and digestive tract, so forming the primary defences against most infections. Whilst vitamin A may be needed for proper growth and development in the body, too little or too much of this vitamin can cause defects in a foetus.  Red blood corpuscles originate from stem cells, which depend on vitamin A to become blood cells. Vitamin A is also responsible for mobilising iron to incorporate it into the form of haemoglobin.

Deficiency conditions

Since vitamin A is required for maintaining eyesight and immunity, a deficiency can cause impaired vision and increased incidence of diseases in the body. Night blindness is one of the foremost conditions caused by a deficiency of this vitamin. When the deficiency is less, it manifests itself as a slight change on conjunctive tissue of the eye. These are Bitot’s spots. In cases where the deficiency has reached more severe proportions, it can cause dryness of the eyes and finally result in ulcers on the cornea, scarring and ultimately blindness in the person.

Children who have lower amounts of vitamin A in the blood tend to get more respiratory diseases as well as diarrhoea. Children who already have a condition of measles or diarrhoea as well as insufficient vitamin A tend to suffer more than children with a healthylevel of vitamin A. In such children, the severity of the infection is more.

Deficiency Symptoms in Adults and Infants

Vitamin A is responsible for the healthy growth of bones and tissues in children. Hence, a reduced level of this vitamin can result in retarding growth in a child. Therefore, the child could develop a growth defect and even dwarfism which is where the body parts fail to grow normally and assume a stunted appearance. Often the face will assume a mongoloid appearance and the facial bones will not develop fully resulting in a distorted facial appearance.

In adults as well as children, a deficiency of vitamin A can cause conditions like night blindness, inflammation in the eyes, inability to see properly at night, dryness of eyes, inflammation in the cornea etc. In addition to conditions associated with the eyes, a person can experience roughness of the skin, dryness and increased presence of wrinkles. Children with insufficient vitamin A are more prone to respiratory ailments as well as urinary tract infections. This can also manifest itself in adults who do not have sufficient vitamin A in their bodies.

Recommended daily amounts for each age group

The amounts of vitamin A needed depend on the person’s age group and gender. Women who are pregnant or breast-feeding need a higher concentration of vitamin A in their diets. Here is a break down of the recommended dosages of this vitamin:

·         Male and female infants aged below 6 months of age need 400 mg per day of vitamin A

·         Infants (both male and female) aged between 7 and 12 months need 500 mg per day

·         Children from 1 to 3 years of age need 300 mg of vitamin A each day

·         Children aged between 4 and 8 years require 400 mg vitamin A per day

·         Children aged from 9 to 13 years need 600 mg vitamin A each day

·         Teenagers aged from 14 to 18 years require 900 mg of vitamin A per day

·         Adults aged more than 19 years require 900 mg of vitamin A each day

·         Pregnant women who are aged below 18 years need 750 mg of vitamin A each day

·         Pregnant women aged above 19 years need 770 mg of vitamin A per day

Women who breast-feed and are aged below 18 years require 1200 mg in a day of vitamin A Women who breast-feed and are aged above 19 years require 1200 mg in a day of vitamin A

Top 10 Richest food sources

Most vitamin A sources reside in animal-based foods, such as poultry, beef etc. There are also a few plant sources, which contain this essential vitamin. Here is a list of these sources:

Beef liver: When cooked, 3 ounces of beef liver contain 27,185 IU of vitamin A Chicken liver: In cooked form, 3 ounces of chicken liver contain 12,325 IU of this vitamin Skimmed milk: One cup of skimmed and fortified milk contains 500 IU of vitamin A Cheddar cheese: One ounce of cheddar cheese contains 284 IU of vitamin A Egg substitutes: A quarter cup of egg substitutes contain 226 IU of vitamin A Carrots: Half a cup of carrots contains as much as 22,567 IU of vitamin A Spinach: A half cup of spinach boiled or frosen contains 11,458 IU of vitamin A Apricots: A half cup quantity of apricots with their skin intact contain around 2063 IU of vitamin A Peas: Half cup of boiled or frosen peas contains 1050 IU of vitamin A Oatmeal: Cooked with water, a cup of oats contains 1252 IU of vitamin A

When increased amounts may be needed

Consumption of too much alcohol can easily deplete the liver of its vitamin A levels. This can contribute to damaged liver functions. Moreover, the continued consumption of alcohol can contribute to more toxicity of the previously formed retinol from vitamin A. Hence, even with additional vitamin A supplements the chances of improving the levels of this vitamin reduce in an alcoholic. Even contraceptives that have progestin and estrogens can reduce the levels of vitamin A in the body. These pills can result in increasing RBP production or retinol binding proteins. However, it is not yet clear whether such a condition requires added intake of vitamin A by the body.

Any known interactions with other drugs (prescribed)

If a person is using any acitretin, retinoids or associated medications, isotretinoin, bexarotene or even etretinate then the person should not consume vitamin A supplements. These can increase toxic levels of vitamin A in the body.

All Vitamins Are Not Created Equal…

(Are You Getting Your Money’s Worth?)

If you can answer the following questions correctly, you have a basic understanding of why all vitamins are not alike.

1) Which vitamin E is synthetic?

a) d-alpha tocopherol

b) dl-alpha tocopherol

2) Which of the following calcium label claims contains only 93 mg. of actual calcium?

a) Calcium (gluconate)………………………..1,000 mg.

b) Calcium gluconate…………………………..1,000 mg.

3) A quality control lab is not required in a vitamin manufacturing facility.

TRUE or FALSE

4) “Natural Vitamin E” on the label means the vitamin E is 100% natural.

TRUE or FALSE

5) By law, the vitamin potency listed on the label must be matched by the product in the bottle.

TRUE or FALSE

6) Do most vitamin companies manufacture their own products?

YES or NO

The standards under which a vitamin or mineral is manufactured vary greatly from one company to another. There are very few companies that actually manufacture their own products.

Quality standards greatly affect how and whether a supplement is absorbed and utilized by the body. A manufacturer can create a tablet that looks identical to a quality product but is nothing more than a replica. Replicas do not deliver the potency and results you desire.

DECEPTIVE LABELING

Reading a label carefully and understanding what the label actually means are important when purchasing any product. This is particularly true when comparing labels on vitamins.

Understanding Mineral Potency (Example: Calcium)

The elemental amount of calcium refers to the exact weight or potency of calcium a formula provides. (The same is true for all other minerals.)

Some labels clearly list the elemental weight and are therefore simple to understand.

Example A:

Elemental Calcium…………………………………………………….250 mg.

(Equivalent to 1,111 mg. Calcium Amino Acid Chelate)

In Example A, you are receiving 250 mg. of actual calcium, and 1,111 mg. refers to the combined weight of the calcium and amino acids.

If the label does not clearly list the elemental amount, you must then have a further understanding of interpreting the label information.

Example B:

Calcium (Gluconate)………………………………………………….1,000 mg.

Example C:

Calcium Gluconate………………………………………………….1,000 mg.

At first glance, Examples B & C appear to be the same formula, but they are not. When, the chelating agent (Example B, gluconate) appears in parentheses, it represents the “source” of the calcium supplied in the formula. The potency of 1,000 mg. listed is the actual amount of elemental calcium you are receiving. However, in Example C, when the chelating agent does not appear in parentheses, the 1,000 mg. represents the weight of the calcium together with gluconic acid, and the amount of calcium you are receiving is only a small percentage of the potency listed. In Example C, you would actually receive only 9.3% or 93 mg. of actual calcium.

Example B is an honest and intelligible label, as it clearly represents the actual amount of elemental calcium the tablet will provide. Example C, although technically not mislabeled, appears to offer much more calcium than is actually provided and is very often misunderstood by consumers.

Natural vs. Synthetic

(Example: Vitamin E)

The word natural can, unfortunately, sometimes be misleading. In the case of vitamin E, a manufacturer can use a blend of 10% natural vitamin E and 90% synthetic vitamin E and still label the product natural vitamin E. using synthetic vitamin E, which is 40% cheaper, a manufacturer can greatly reduce the quality of a product to reduce his manufacturing cost.

To protect the consumer, a manufacturer should properly list the chemical name in the contents description. Natural vitamin E begins with d; synthetic begins with dl.

“Natural vitamin E is officially recognized as having 36% greater potency than its synthetic counterpart…However, recent studies of human subjects indicate that natural vitamin E is probably twice as effective as synthetic vitamin E.”

These are just two examples of how to properly read a vitamin label. Your best source of educational support is your health care practitioner. Your practitioner should be able to provide you with even further information verifying why all vitamins are not created equal.

Government Standards

FACT: A consumer would assume that a vitamin contains the potency listed on the label.

GOVERNMENT STANDARD: Only 90% of the vitamin potency listed on the label has to be in a product at the time of shipping.

FACT: A vitamin starts losing its potency the minute it’s made. If not manufactured properly, a vitamin can be up to 50% weaker than the label claim by the time you purchase the product.

GOVERNMENT STANDARD: There are only minimal government guidelines, not requirements, regarding product storage (light, temperature, moisture, etc.), inventory rotation, particle granulation or product coating, all of which affect the potency and quality of a vitamin.

FACT: Even though vitamins are perishable items, manufacturers are not required to prove that their products last for an extended period of time. Remember, light, heat, moisture and oxidation rapidly destroy vitamin potency.

GOVERNMENT STANDARD: After a vitamin is manufactured, vitamin companies are not required to conduct shelf life testing to see how product potency is affected over time.

FACT: Even though vitamin supplements are essential to your health, there is no law requiring that vitamin supplements be tested during the manufacturing process.

GOVERNMENT STANDARD: A quality control laboratory is not required in a vitamin manufacturing facility.

(How do you manufacture quality vitamins without a quality control laboratory? Good question! Moreover, most vitamin companies do not even manufacture their own products.)

Here is how you can check if a company manufactures its own products. If a product is actually made by the company, the label should say “Manufactured by______________.” Manufacturing the product is the first step in quality control. Companies that have their products manufactured by a private label house and just market the products must use phrases such as “Manufactured for ________________,” “Distributed by _____________,” or any other wording that expresses these facts.

ARE YOU GETTING YOUR MONEY’S WORTH?

Several years ago, a visiting scholar at Rockefeller university in New York City and a noted author of many books on nutrition, Dr. Michael Colgan, had researched the effects of vitamins. The following is an excerpt from his findings as published in an Omni magazine article.

“…And the food-processing industry? Oh, they’re interested in my work,” Colgan smiles. “They offer me weekends, give me the stretch-limousine treatment. Actually, though, I’m more disillusioned by drug companies that make vitamins. Many are run by people who know nothing about nutrition, have not one qualified person on the executive staff. Or, if they have, these people spend all their time in other research and never come in contact with the vitamins that are being produced by the firm. There is so much rubbish on the market,” he adds abruptly. “The majority of vitamins in health-food stores are rubbish!”

WHAT IS A REPLICA?

A replica is a poor copy of an original, always reproduced by those who lack the creativity of the originator. unfortunately, since it is not their creation, they also lack the pride and know-how that go hand in hand with original creativity.

Since the very purpose of a replica is to mimic the outward appearance of the real thing and to make money by passing off a poor copy, corners are always cut to make a greater profit at the expense of quality. A replica is a sham, which attempts to make up in appearance what it lacks in substance.

Honest Representations

As long as the product you’ve purchased has been honestly represented as an imitation and you’ve paid a fraction of the cost of the original, you have not been taken advantage of. You have knowingly sacrificed quality for price by your own choice.

When A Replica Is Sold As The Real Thing…Look Out!

Whenever someone is passing off a replica as an original or attempting to say that the replica is equal in quality to the original, LOOK OuT, because a fraud is being committed at your expense. If the price you pay for a replica is half the price of the real thing but the quality is only 5% of the real thing, you have still paid 10 times too much. Since you’ve been promised quality and you did not get what you expected, you have been deceived and cheated. We’ve all had the experience of buying a copy of a product for less money and coming home to find that this replica lacked substance, lacked quality, and most importantly did not produce the results expected from the original, and we had in fact been taken advantage of.

Why Do companies Make Replicas?

Companies make replicas primarily for one reason…to make money. These companies have no investment and therefore take no pride in the product they sell, sacrificing quality for the greatest profit.

These dollar-oriented operators have no understanding of the health food industry, have no investment in the industry, and therefore have nothing to lose. They have no interest in you the consumer, but they do have a clear interest in making money at your expense.

When You Buy A Vitamin Replica, You Are Losing A Great Deal More Than Just Your Money

Those of us who are concerned enough about our families to pay the extra money for the added benefits of natural vitamins go into a health food store not just to purchase vitamins but also to seek the specific health benefits that those vitamins will produce for ourselves and our families. Some call this the “Feeling of Nutritional Well Being”.

“The Feeling of Nutritional Well Being” is the very quality of your life. It would be a tragedy to experiment with replicas at the expense of your most valuable treasures…the health and well-being of both you and your family.

Are Your Vitamins Releasing The Energy You Need?

Since most vitamins cannot be manufactured in the body, they must be supplied by our diet. Vitamins are essential to release energy in foods. But our food supply does not guarantee the potency of vitamins. Therefore, a guarantee of potency from the company that supplies your vitamins is essential. This guarantee of potency is vital for the increased energy and feeling of well-being you are seeking. “When a vitamin is in short supply, the lack of a functional coenzyme handicaps a reaction in the pathway. The overall effect of the deficiency is diminished energy production.”

The decrease in energy from the lack of proper nutrition sometimes surfaces in obvious forms such as scurvy or rickets. But often the symptoms of the lack of a vitamin are much more subtle. “Since nerve cells are particularly sensitive to a decreased energy supply, they reflect deficiencies rather rapidly. Irritability, lethargy, apathy, fatigue, and nervous disorders are typical B-vitamin deficiencies.”

Vitamin benefits are substantial. From multi vitamins that offer our body all of the missing nutrients we do not get from eating the wrong foods, to supplements that boost energy, stave off disease, increase libido, and build our immunity. There are many different vitamin benefits.

Most doctors will advise you to take a multivitamin supplement. A multivitamin supplement gives us the nutrients we lack in our daily diets. Many of us do not get the proper vitamins that are derived from certain foods for a variety of reasons. In the world of today, everyone is in a hurry and many of us do not eat right. In addition, many essential vitamin benefits are derived from foods that certain people do not like to eat. Our body still needs these vitamins, however, so taking a supplement is one good way to get the nutrients needed without having to eat foods we do not like.

Vitamin benefits vary as do the different types of vitamins themselves. Vitamin A, for example, has many different benefits. It is shown to be a proven antioxidant and can protect against cancer. Vitamin A is also very useful in curing skin disorders, such as acne. It can even reverse cornea damage in some people.

Foods that are high in Vitamin A contain carrots, broccoli, dairy products, greens, peaches, liver, cherries and squash. When taking Vitamin A, one must be careful about overdosing on this vitamin. Symptoms of a Vitamin A overdose include nausea, vomiting, dry skin and fatigue and may even include hair loss.

Another essential vitamin that provides wonderful vitamin benefits is Vitamin B-1. The vitamin benefits of B-1 include helping with respiratory disorders, acne, fatigue, weakness and effectively fighting off many different diseases. Foods that are high in Vitamin B-1 include broccoli, cauliflower, nuts, eggs, rice, asparagus, turkey, peas, and parsley to name a few.

Vitamin benefits derived from Vitamin B-2 include aiding the body during pregnancy as well as healing wounds and mouth irritations. Many women who become pregnant suffer from anemia and for this reason, Vitamin B-2, along with iron supplements, helps them avoid some of the fatigue that often accompanies the condition. If you have cracked lips, burning eyes, hair loss or insomnia, you may be suffering from a lack of Vitamin B-2. Speak to your doctor about your symptoms as a Vitamin B-2 supplement may be the answer to your problems.

Vitamin B-3 controls cholesterol levels and is used in combination of other medications to treat cardiovascular disease. Vitamin B-3 contains Niacin which has also been used to treat schizophrenia. If you are suffering from fatigue, insomnia, depression or poor concentration, you may have a Vitamin B-3 deficiency. Vitamin benefits from Vitamin B-3 are many and this is one nutrient that you do not want to do without.

Vitamin benefits from Vitamin B-4, which is adrenine, include alleviating fatigue, strengthening the immune system and balancing blood sugar. This vitamin helps with low blood sugar, anemia, allergies, infections, constipation and also stunted growth. Children who do not appear to be growing at a normal rate are often injected with Vitamin B-4 injections. Recent studies have indicated that Vitamin B-4 can help with cancer.

Vitamin B-5 is widely available in most of our foods and actually converts fats and carbohydrates to energy and protein. Vitamin benefits from B-5 are used in post surgical procedures as well as by those who suffer from obesity. Too much of this vitamin, however, can produce diarrhea.

Vitamin benefits from Vitamin B-6 also help convert protein and carbohydrates to energy and helps with anemia and depression. If you are suffering from depression, nausea, vomiting and even symptoms of PMS, ask your doctor about taking a vitamin B-6 supplement that may alleviate your symptoms.

Vitamin B-8 is found in liver, yeast, nuts, chocolate, chicken, eggs, mushrooms, salmon, grains and cauliflower. The vitamin benefits of B-8 are needed for growth as well as the central nervous system and skin and bone marrow. In some cases, Vitamin B-8 is used to treat certain skin disorders.

Many women who are thinking about becoming pregnant are now advised to take Folic Acid, which is found in Vitamin B-9. It is believed that the vitamin benefits of B-9 can prevent birth defects as well as treat anemia. It is advised that women begin taking supplements of this vitamin prior to becoming pregnant.

Vitamin B 10, which is Paba, is not really considered a vitamin, but is used as a sunscreen and is essential for those who wish to avoid the ultraviolet rays in the sun that can cause skin cancer. Vitamin B 10 is not used orally, but directly on the skin. Years ago, Vitamin B 10 was used to fight rheumatic fever.

Vitamin benefits from Vitamin B-12 include relief from menopause as well as anemia. It is also believed that one of the vitamin benefits of B-12 can cure warts. People who are suffering from lower back pain, mental problems, memory loss, weakness and fatigue may actually have a deficiency in Vitamin B-12. A simple blood test to measure the levels off this vitamin in your body can determine if you are indeed suffering from such a deficiency and the solution can be easily remedied with a supplement.

Clearly there are many different Vitamin Benefits from the many different types of Vitamin B. Many people take a Vitamin B complex to alleviate confusion over which vitamin B they should take. A vitamin B complex has many vitamin benefits and is usually the best choice for those who want to make sure they are getting plenty of the essential vitamins found in the B vitamins.

Vitamin benefits from Vitamin C are many. This essential vitamin is proven to ward off colds, prevent some cancers and heal wounds. Vitamin C is a powerful antioxidant and many people swear that by taking Vitamin C, they actually ward off colds. Toxicity from vitamin C is rare as it would take very large doses to cause harm. However, excessive use of vitamin C can produce a false positive in a urine glucose test.

Vitamin D is often found in dairy products and is known to promote strong bones and teeth. It is also essential in the prevention of osteoporosis, and most post-menopausal women are advised to take supplements of Vitamin D to ward off this crippling disease.

Vitamin benefits from Vitamin E range from repairing skin, reducing smoking lung damage and helping with drug therapies for those undergoing cancer treatment. People who have deficiencies of Vitamin E may experience muscle weakness, anemia, increased infections and even fibrocystic breast disease.

Vitamin K is useful in controlling blood clots. This vitamin is found in many foods and is rarely toxic, even if taken to great extremes. Most vegetables contain this valuable vitamin.

Vitamin benefits vary from treating skin diseases, preventing sunburn, curing colds to preventing cancer. Before beginning on any vitamin regiment, consult with your physician. In many cases, a good multivitamin may be all you need to make sure that your body is getting the right amount of the valuable properties found in the above mentioned vitamins.

There is no single B vitamin, but rather there are eight water soluble vitamins, each of which plays an important role in the cell metabolism process, making up what is known as the B-Complex vitamin. While the B vitamins were once believed to be just a single vitamin, research has showed that these are eight chemically distinct vitamins that can coexist in the same foods, but that can also be found separately in other whole food sources as well. While these eight vitamins can be combined in a supplement known as the vitamin B complex, individual B vitamin supplements are also available. Each of the Vitamin B vitamins is differentiated by a number, and also has its own unique name.

Vitamin B1 – Vitamin B1 is also referred to as Thiamine, and is a water soluble vitamin that is essential for healthy neural function, and metabolism of carbohydrates. The result of a thiamin deficiency in most cases is Beriberi, which is a disease of the nerves and the heart. Less severe deficiencies may result in weight loss, confusion, irritability and malaise. Vitamin B1 can be found in small dosages in many whole food sources including peas, asparagus, cauliflower, yeast, brown rice, oranges, pork, eggs and potatoes.

Vitamin B2 – Vitamin B2 is also referred to as Riboflavin, and is an easily absorbed vitamin that plays a key rule in maintaining overall health. Vitamin B2 is required for many cellular processes within the body including the metabolism of energy, fats, carbohydrates, proteins and ketone bodies. Popular sources for Vitamin B2 include milk, cheese, liver, legumes, yeast, almonds, rock lobsters and soybeans. Riboflavin is easily destroyed by exposure to light, making it difficult to obtain this vitamin through whole food sources.

Vitamin B3 – Vitamin B3 is also referred to as Niacin, and is an organic compound that is a derivative of pyridine and plays an essential role in the metabolic process of living cells. Vitamin B3 or Niacin is especially important in relation to the detoxification of xenochemicals, along with the repair of DNA and the production of steroid hormones within the adrenal gland. Vitamin B3 can be found in numerous whole food sources, including animal products like fish, salmon, milk and eggs, fruits and vegetables such as carrots, dates, avocados and broccoli, seeds, nuts and whole grain products and some fungi, including brewer’s yeast and mushrooms.

Vitamin B5 – Vitamin B5 is also referred to as Pantothenic Acid, and is a water soluble vitamin that is an essential nutrient to sustain life. Vitamin B5 is critical when it comes to the synthesis and metabolism of carbohydrates, fats and proteins. Vitamin B5 can be found in a wide variety of different whole food sources, which is where it derives its name which is from the Greek word “pantothen” for “from everywhere”. Pantothenic Acid, or Vitamin B5 can be found in high amounts in whole grain cereals, eggs, meat, royal jelly and legumes.

Vitamin B6 – Vitamin B6 is also referred to as Pyridoxine, although there are two other compounds that are commonly referred to as Vitamin B6; Pyridoxal and Pyridoxamine. Vitamin B6 is best known for its ability to balance the sodium and potassium in the body, and it also promotes the production of red blood cells. The most popular source for Pyridoxine is dragon fruit, which comes from South East Asia.

Vitamin B7 – Vitamin B7 is also referred to as Vitamin H or Biotin, and is a water soluble vitamin that plays a role in the metabolism of leucine and fatty acids, and in the process of gluconeogenesis. Biotin can be found in a myriad of different whole food sources, though normally in low concentrations. Royal jelly and brewer’s yeast are the greatest sources for Vitamin B7, though this vitamin is also found in oilseed meals, dried yeasts, alfalfa, milk, liver, egg and some vegetables as well.

Vitamin B9 – Vitamin B9 is also referred to as Vitamin M, Vitamin B-c or Folic Acid, and is most known as sourcing from green leafy vegetables which is where this vitamin gets its name. Folic acid, or Folate, can be found in green leafy vegetables like spinach, lettuces and turnip greens, and also in dried beans, fortified cereals, sunflower seeds, peas, and some other fruits and vegetables.

Vitamin B12 – Vitamin B12 is also referred to as Cobalamin, and is vital in the normal functioning of the nervous system and the brain, and also the normal formation of the blood in the body. Vitamin B-12 plays a part in the metabolism of the cells in the body, including their regulation and synthesis, as well as the synthesis and energy production of fatty acids as well. The natural, whole food source of Vitamin B-12 both for humans and animals is other animal products, including meat, eggs and milk products.