Category: Vitamins

Paba – Benefits, Deficiency Symptoms And Food Sources

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Paba

Other names :: Para-Aminobenzoic Acid and Sunscreen vitamin

An abbreviation for para-aminobenzoic acid, PABA appears to be a component of folic acid, a member of the B family of vitamins. It is made by intestinal bacteria and can be found in bran, brown rice, kidney, liver, molasses, sunflower seeds, wheat germ, whole-grain products and yogurt. Vitamin C and the B group vitamins , plus Folic Acid are best taken with PABA.

Actions and benefits of Paba

  • Promotes growth.
  • Treats vitilgo, a condition characterized by discoloration or depigmentation of some areas of the skin.
  • Good for skin, hair.
  • May treat arthritis.
  • Para-aminobenzoic acid is used in sunscreen preparations since it can help protect the skin against ultra-violet radiation.

Recommended dosage of Paba

  • Adults – 400 mcg.
  • Children – 200 to 300 mcg.
  • Infants – 50 mcg.
  • Pregnant women – 800 mcg.
  • Lactation – 600 mcg.

Signs of Overdose

When higher than factor (SPF) 8 sunscreens are used, the manufacture of vitamin D in the body may be reduced. Nausea, skin rashes and vomiting might be indicative of PABA taken in excess.

Excessive levels of PABA are stored in the body and may cause liver damage

Deficiency symptoms of Paba

When more may be required

Long term antibiotic use may require more PABA from the body, but take note of PABA affecting the ability of sulfa drugs. Although not documented in medical terms, some women having problems falling pregnant claim conceiving after increasing PABA in their diet.

Best food sources of Paba

Molasses, bran, brown rice, sunflower seeds, spinach, wheat germ.

How to use Paba

Available as:-

  • PABA is an ingredient in many topical sunscreen products.
  • PABA is an ingredient in many multivitamin/mineral preparations.

Storage

  • Keep in a cool and dry location, but do not freeze.
  • Keep safely away from children.
  • Do not keep in bathroom medicine cabinet. Heat and dampness may alter the action of the supplement.

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Inositol – Benefits, Deficiency Symptoms And Food Sources

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Inositol

Other names :: Hexahydroxycyclohexane, Misoinositol

Inositol is part of the vitamin B-complex . It is required for proper formation of cell membranes. Inositol affects nerve transmission and helps in transporting fats within the body. Inositol, also known as myolnositol, functions closely with choline. Since the body and intestinal bacteria can make Inositol in limited quantities. It is highly soluble in water, and is not destroyed by heat in neutral, acid, and alkaline mediums.

Actions and benefits of Inositol

  • Helps in hair growth.
  • Functions in nerve transmission.
  • May help control blood-cholesterol level.
  • It also helps remove fats from the liver.
  • Help you sleep better.
  • Preventing eczema.
  • May function as mild anti-anxiety agent.

Recommended dosage of Inositol

  • Men – 1000 mg
  • Women – 1000 mg
  • Children – 550 mg

Signs of Overdose

No toxic effects known, but diarrhea has been noted with the intake of very high dosage of inositol

Deficiency symptoms of Inositol

  • Hair loss.
  • Constipation.
  • Eczema.
  • Raised cholesterol.
  • Abnormalities of the eyes.
  • Hypertension.

When more may be required

Taking of long term antibiotics may increase your need for inositol, as well as if you consume a lot of coffee.

Best food sources of Inositol

Most fruits, grapefruit, cabbage, citrus fruit (except lemons), milk, rice, and green leafy vegetables.

How to use Inositol

Take capsule whole with a full glass of liquid. Do not chew or crush. Take inositol with meals or 1 to 1-1/2 hours after meals unless otherwise advised by your physician.

Available as:- Capsule

Storage

  • Keep in a cool and dry location, but do not freeze.
  • Keep safely away from children.
  • Do not keep in bathroom medicine cabinet. Heat and dampness may alter the action of the supplement.

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Choline – Benefits, Deficiency Symptoms And Food Sources

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Choline

Other names :: Acetylcholine, Bilineurine

Choline is an essential nutrient that is widely distributed in foods, principally in the form of phosphatidylcholine but also as free choline. . Choline is synthesized by the amino acid methionine, and Vitamins B-12 and Folic Acid, but there may not be enough produced to meet the body’s general needs. Choline is also large player in fat metabolism, signal transmission inside cells, and is involved in many brain and nerve functions because of its production of acetyicholine.

Actions and benefits of Choline

  • Activates growth and repair in tissues, boosts immune system, antioxidant, all organs and glands, connective tissues.
  • Promotes healing in every situation of ill health.
  • Help to prevent nervous system diseases, including Alzheimer’s disease, Huntington’s disease, and tardive dyskinesia.
  • It is also used to produce the important neurotransmitter acetylcholine.

Recommended dosage of Choline

  • Men – 550mg
  • Women – 425mg
  • Pregnancy – 450mg
  • Lactation – 550mg

Signs of Overdose:

Deficiency symptoms of Choline

  • Liver damage.
  • High blood pressure as well as kidney problems.
  • High cholesterol.
  • Fatty buildup in the liver.

When more may be required

Should you consume alcohol, refined sugar or taking large amounts of nicotinic acid you might need extra choline.

Best food sources of Choline

Wheat, green leafy vegetables, cabbage, cauliflower, chickpeas, lentils, peanuts, legumes, milk, soybeans, and whole grain cereals.

How to use Choline

Choline may be best absorbed as Lecithin.

Available as:

Liquid:- the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets:- available

Storage

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

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Vitamin U- Benefits And Food Sources

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Vitamin u

Very little is known regarding this Vitamin and therefore our information is very sketchy. The term “vitamin U” was coined because the compound is very effective in the medical treatment of gastric ulcers. It is found in raw cabbage leaves and other green vegetables.

Actions and benefits of vitamin U

  • Promotes healing in peptic ulcers, duodenal ulcers.
  • Helps in healing of skin ulcers and ulcers in the digestive tract.
  • It strengthens the immune system of human.
  • Strength detoxicalions of the organism.
  • Helps in the diabetes.
  • Cures hamorrhoides.

Recommended dosage of vitamin U

No dosage has been determined of Vitamin U.

Best food sources of vitamin U

Raw cabbage juice, fresh cabbage.

How to use vitamin U

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage:

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

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Vitamin T – Benefits And Food Sources

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vitamin t

Very little is known regarding this Vitamin and therefore our information is very sketchy.

Actions and benefits of vitamin T

  • Valuable in restoring health to patients with anemia.
  • Platelet integrity in blood.
  • May improve a failing memory and poor concentration.
  • Strengthen the red blood cells.

Recommended dosage of vitamin T

No dosage has been determined of Vitamin T.

Best food sources of vitamin T

Sesame seeds, tahini, egg yolks.

How to use vitamin T

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage:

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

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Vitamin P – Benefits, Deficiency Symptoms And Food Sources

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Vitamin P

Other names :: Bioflavonoids

Bioflavonoids are not true vitamins in the strictest sense, they are sometimes referred to as vitamin P. Bioflavonoids are essential for the absorption of vitamin C, and the two should be taken together. The term bioflavonoids refers to many different ingredients and include hesperin, hesperidin, eriodictyol, quercetin, quercertrin, rutin etc. The human body cannot produce bioflavonoids, so they must be supplied in the diet.

Actions and benefits of vitamin P

  • Blood vessel wall and capillary maintenance.
  • Prevents accumulation of atherosclerotic plaque.
  • Connective tissue.
  • May lower cholesterol levels.
  • Strengthens capillary walls, anti-coagulant for capillaries, protects vitamin C.
  • A daily intake of Vitamin C and Bioflavonoids may make you less susceptible to cold sores.

Recommended dosage of vitamin P

No dosage has been determined of Vitamin P but 500 mg per day is indicated for supplementation.

Signs of Overdose:

Deficiency symptoms of Vitamin P

  • Bruising.
  • Varicose veins.

When more may be required

If you are stressed out, or are on drugs such as aspirin, non-steroidal anti-inflammatories, oral contraceptives, diuretics or oestrogens, then the amount of bioflavanoids (vitamin P) may need to be increased.

Best food sources of vitamin P

Apricots, cherries, paprika, grapefruit, lemons. Fresh fruits and vegetables, especially citrus, green peppers, grapes, strawberries, black currants, prunes.

How to use vitamin P

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage:

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

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Vitamin K – Benefits, Deficiency Symptoms And Food Sources

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Vitamin K

Other names :: Phytonadione, menadiol, menadione

Vitamin K is a fat-soluble vitamin that 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.

Actions and benefits of vitamin K

  • Intervenes with the blood coagulation mechanism.
  • Helps liver.
  • Essential for kidney functioning.
  • Metabolizes calcium (bones).
  • Promotes normal growth and development.
  • It aids in promoting longevity.

Recommended dosage of vitamin K

  • Men – 80 mcg
  • Women – 65 mcg
  • Pregnancy – 65 mcg
  • Lactation – 65 mcg

Signs of Overdose:

  • Infants may have brain damage and impaired liver function.
  • High to toxic uptake in the synthetic form can cause flushing and sweating.

Deficiency symptoms of Vitamin K

  • Bruising.
  • Internal hemorrhaging.
  • Prolonged clotting time.
  • Nosebleeds.

When more may be required

This nutrient can be destroyed by freezing and radiation as well as air pollution. Absorption may be decreased when rancid fats are present, as well as excessive refined sugar, antibiotics, high dosages of vitamin E , or calcium and mineral oils. In the therapeutic use of Vitamin K , the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Best food sources of vitamin K

Spinach, cabbage, asparagus, broccoli, cauliflower, tomatoes, carrots, kelp, alfalfa, blackstrap molasses, turnip greens, green vegetables, chlorophyll.

How to use vitamin K

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage:

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

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Vitamin H – Benefits, Deficiency Symptoms And Food Sources

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Vitamin H

Other names :: Biotin

Vitamin H is essential to normal growth and development and overall health. Bacteria in the intestines produce enough biotin for the body so that most people would not need an additional supplement of vitamin H. Vitamin H is part of the Vitamin B complex group and might be interesting to some people since one of the most visible symptoms of shortage of this vitamin is thinning of hair which can lead to total hair loss.

Actions and benefits of vitamin H

  • Metabolism of fats, carbohydrates, proteins and amino acids.
  • Could relieve muscle pain and depression.
  • Biotin is also helpful in maintaining a steady blood sugar level.
  • Helps in the formation of fatty acids.
  • Essential for release of food energy.
  • Vitamin H not only assists in various metabolic chemical conversions, but also helps with the transfer of carbon dioxide.

Recommended dosage of vitamin H

  • Men – 30 mcg
  • Women – 30 mcg
  • Pregnancy – 30 mcg
  • Lactation – 35 mcg

Deficiency symptoms of Vitamin H

When more may be required

Bodybuilders and athletes consuming raw eggs should be careful of not running into a biotin shortage, since raw eggs contain avidin, which binds with the biotin, making it impossible to be absorbed by the body.

Long term users of antibiotics may also have to look at their biotin levels.

Best food sources of vitamin H

Almonds, oat bran, walnuts, tomatoes, green peas, bananas, milk, soybeans,some mushrooms.

How to use vitamin H

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage:

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

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Vitamin F – Benefits, Deficiency Symptoms And Food Sources

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Vitamin F (Fatty acids)

Other name :: Fatty acids

Vitamin F, essential fatty acids are composed of two fatty acids – linoleic acid (LA) and alpha-linoleic acid (LNA) – with linoleic acid being the most complete fatty acid. There are two basic categories of EFA’s (essential fatty acids) – omega-3 and omega-6 which include linoleic acid and gamma-linoleic acid. The body is not capable of manufacturing essential fatty acids, while the fatty acid arachidonic acid can be synthesized in the body from linoleic acid.

Actions and benefits of vitamin F

  • Lowers blood cholesterol.
  • Help slower risk of heart disease.
  • Helps adrenal glands.
  • To the skin, it brings suppleness and a youthful appearance and hair becomes more shiny and healthy
  • Beneficial in intestinal bacteria.

Deficiency symptoms of Vitamin F

When more may be required

People that are overweight, have dry eyes, bruise easily and have frequent infections may consider increasing their intake as well as those on a low fat diet or with a dry skin, dandruff or brittle nails.

Best food sources of vitamin F

Unprocessed and unrefined vegetable oils, flaxseed, linseed, safflower and sunflower oil, nuts, olive oil, wheat germ

How to use vitamin F

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage:

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

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Vitamin E – Benefits, Deficiency Symptoms And Food Sources

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vitamin E

Other names :: Anti-aging vitamin, Tocopherols, Tocotrienols, anti-oxidant vitamin

Vitamin E is one of the most talked-about vitamins in America . And with good reason. It is a powerful antioxidant, responsible for protecting the body from pollutants, chemicals, and rancid fats that create the free radicals which in turn contribute to cancer and break down other nutrients in the body. Vitamin E is an effective chain-breaking, lipid-soluble antioxidant in biological membranes, and aids in membrane stability.

Actions and benefits of vitamin E

  • Encourages normal growth and development.
  • Oxygenates tissues, reduces need for oxygen intake, reproductive organs, heart.
  • Protects cell membranes.
  • Anti-blood clotting agent.
  • Vitamin E prevents cell damage by inhibiting the oxidation of lipids (fats) and the formation of free radicals. I
  • An increase in stamina and endurance is also attributed to Vitamin E.
  • Reduces risk of first fatal heart attack in men.
  • Vitamin E is also used topically to great effect for skin treatments – in helping the skin look younger, promoting healing and cutting down the risk of scar tissue forming.
  • Vitamin E can enhance sperm production in some men.

Recommended dosage of vitamin E

  • Men – 10 mg alpha TE (15 IU)
  • Women – 8 mg alpha TE (12 IU)
  • Pregnancy – 10 mg alpha TE (15 IU)
  • Lactation – 12 mg alpha TE (18 IU)

Signs of Overdose:

Deficiency symptoms of Vitamin E

  • Anemia.
  • Premature aging.
  • Acne.
  • Uterine degeneration.
  • Cancer.
  • Neuromuscular impairment.

When more may be required

When your diet is high in refined carbohydrates, fried foods and fat, or you are taking a birth control pill or hormone replacement therapy, then a supplement of Vitamin E might be called for. People suffering from pre-menstrual cramps, menopausal hot flushes, after a stroke or suffering from a heart disease might benefit from Vitamin E. It might also be beneficial to relieve painful or swollen joints, if you are exposed to pollution (that is about all of us), suffer from poor circulation or from Dupuytren’s disease, which is a thickening of the ligaments in the hands.

Best food sources of vitamin E

Unprocessed and unrefined vegetable oils, raw and sprouted seeds, nuts, green leafy vegetables, brown rice, wheat germ, peas, lettuce, spinach, broccoli, asparagus, avocados, wheat, corn.

How to use vitamin E

Available as:

Liquid: the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets: available

Storage:

Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Useful References

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