Category: Vitamins

Vitamin D – Benefits, Deficiency Symptoms And Food Sources

By

Vitamin D

Other names :: Ergosterol, viosterol, calciferol, sunshine vitamin, cholecalciferol

Vitamin D, otherwise known as the sunshine vitamin, is significant in normal body growth and development. Vitamin D, a fat soluble vitamin that has properties of both a vitamin and a hormone, is required for the absorption and utilization of calcium and phosphorus. Vitamin D is a relatively recent discovery. In 1920, a scientist named Sir Edward Mellanby found that dogs raised exclusively indoors on a limited diet developed the bone disease called rickets.

Actions and benefits of vitamin D

  • Absorption of calcium.
  • Regulates and boosts resistance to infections.
  • Prevents rickets.
  • Benefits for pregnant or breastfeeding women.
  • Essential for the formation of teeth and bones.
  • Aging symptoms may be treated.

Recommended dosage of vitamin D

  • Adults – 400 IU (10 mcg ) or 600 IU (maximum – should be consult with a health care provider)
  • Pregnant women – 600 IU (15 mcg )

Signs of Overdose:

  • High blood pressure.
  • Irregular heartbeat.
  • Nausea.
  • Kidney damage.
  • Weight loss.
  • Seizures.
  • Increased thirst.
  • Abdominal pain.
  • Appetite loss.

Deficiency symptoms of Vitamin D

  • Bone pain
  • Osteoporosis.
  • Muscle weakness.
  • Pyorrhoea.
  • Arthritis.
  • Burning sensation in mouth and throat.
  • Visual problems.

When more may be required

When you are very seldom exposed to sunlight, or if you always wear sunscreens with a SPF factor higher than 8, you might need extra vitamin D. This is also the case if you are on a strict vegan diet and older people are also advised to check their level of vitamin D. People with compromised kidneys or liver are at risk of too little of this vitamin, since the kidneys and liver are required to activate this vitamin in processes taking place in those organs.

Best food sources of vitamin D

Sprouted seeds, alfalfa, mushrooms, sunflower seeds, sunshine, wheat germ. Smaller amounts are also present in dark leafy vegetables.

How to use vitamin D

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

| Vitamins | No comments

Side Effects of a Vitamin C Overdose

By

Vitamin C Overdose

Vitamin C, otherwise known as ascorbic acid is very healthy for you in many ways. It builds up your immune system so that you can treat or prevent colds, flu, fever, and even cancer. However, you should watch out because overdosing is possible.

In times past, it was not believed that this would be the case because Vitamin C is a water soluble substance. However, apparently today scientists and doctors are learning differently.

Who can Overdose?

Anyone who takes over the recommended daily allowance of 60 to 75 mg could be in danger of overdose. However, people can safely take up to 1,000 mg safely. The reason why most of the time it is absorbed and then the excess is is flushed out in your urine.

Who is at risk?

People who consume more than 1,000 mg daily-Usually the problem of overdose does not usually occur unless you take more than 1,000 mg per day. People who take under this amount are far less at risk than those who take more than this amount of this very important nutrient in a day’s time.

Individuals who take a variety of vitamin and nutrition supplements-If this is you, then you are among the ones who should be the most careful. If you are consuming many times more than the 100% daily value, watch out. You might have to reduce your supplements dosage or purchase ones that are is less concentrated.

Keep in mind also that it is the interaction with other types of natural herbs and/or other nutrients that could cause the problem, and not necessarily the amount you take. Be careful what you are using and know that it is safe.

By the way, one of the biggest offenders is iron, which you should use in moderation when taking 100 mg of Vitamin C or more. This iron and Vitamin C combination causes unusually rust deposits. This leads to more severe health problems.

The presence of existing health conditions-For example, if you have an inflammatory disease or have a chronic copper deficiency you could be in trouble. The result often is chronic conjunctivitis. This causes a host of minor and serious health problems.

Symptoms of Overdose

People who overdose on Vitamin C often experience nausea, gas, diarrhea, or bloating. They may also notice that their urine smells much stronger. Mouth ulcers may also form in their mouth. Another common symptom of overdose is upset stomach.

Usage Tips

You can experience the many benefits of Vitamin C at a safe level. When you do, you can prevent many diseases including colon cancer. One of the best ways that you can gauge whether you have had too much is if you experience looser stool or diarrhea. This happens to be one of the most common symptoms.

Warning

Do not take the information in this article as expert advice. Always seek a doctor before using any vitamins or supplements.

Useful References

| Vitamins | No comments

Vitamin C – Benefits, Deficiency Symptoms And Food Sources

By

Vitamin C (Ascorbic Acid)

Other names :: Ascorbic acid, L-dehydroascorbic acid

Vitamin C also known as, ascorbic acid, L-ascorbic acid, dehydroascorbic acid, the antiscorbutic vitamin, L-xyloascorbic acid and L-threo-hex-2-uronic acidy-lactone, is a much talked about vitamin, with people claiming it as a cure-all for may diseases and problems – from cancer to the common cold.  Vitamin C is the most widely taken supplement in America. And with good reason. It is responsible for the formation, maintenance, and repair of collagen, the substance that forms the foundation of skin, ligaments, cartilage, vertebral discs, joint linings, capillary walls, and the bones and teeth. Also, it is required for utilizing carbohydrates and synthesizing fats and proteins.

Actions and benefits of vitamin C

  • Activates growth and repair in tissues, boosts immune system, antioxidant, all organs and glands, connective tissues.
  • Promotes healing in every situation of ill health.
  • Can lower beneficial cholesterol and triglyceride levels.
  • May reduce cholesterol.
  • Also, synthesis of collagen for healthy skin and mucous membranes.
  • Possible relief of herpes infections of eyes and genitals.
  • May retard aging.

Recommended dosage of vitamin C

  • Adults – 60 mg.
  • Pregnant women – 70 mg.

Signs of Overdose:

Deficiency symptoms of Vitamin C

  • Nosebleeds.
  • Scurvy.
  • Poor wound healing.
  • Swollen or painful joints.
  • Poor digestion.

When more may be required

  • The need for vitamin C will dramatically increase in times when the body is subjected to trauma, infections, and strenuous exercise, elevated environmental temperatures or if the person is a smoker. Smokers should supplement with another 100 mg per day.
  • Smokers. Cigarette, cigar, and pipe smoking deplete the body of vitamin C.
  • Depressed or stressed individuals. Both depression and stress have been shown to deplete vitamin C in the body.

Best food sources of vitamin C

All fruits and vegetables, especially strawberries, blackberries, citrus fruits, tomatoes, peppers, apples, persimmons, guavas, mangos, acerola, cherries, potatoes, cabbage, kale, papayas, spinach, broccoli, turnip greens, green bell peppers, red peppers, avocados, bananas, collards, black currants, parsley, rose hips, etc.

How to use vitamin C

  • Consume fresh fruits lightly cooked or raw.
  • Steaming vegetables may reduce Vitamin C concentration.
  • Leaving food exposed to light and air may decease concentration.

Available as:

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

Tablets: taking 1.5 hours after a meal is generally recommended. Effervescent is also available.

Injectable forms are available from your doctor.

Cautions

If aspirin and standard vitamin C (ascorbic acid) are taken together in large doses, stomach irritation can occur, possibly leading to ulcers . If you take aspirin regularly, use an esterified form of vitamin C, and take it separately from the aspirin.

Useful References

| Vitamins | No comments

Vitamin B17 – Benefits, Deficiency Symptoms And Food Sources

By

Vitamin B17

Other names :: Nitrilosides, amygdalin, laetrile

Amygdalin was first isolated in 1830 and was used as an anticancer agent in Russia as early as 1845. Very little is known regarding this Vitamin and therefore our information is very sketchy.

Actions and benefits of vitamin B17

  • Preventive and anti-cancer effect.
  • Laetrile may however help with reducing blood pressure and the pain associated with arthritis.

Best food sources of vitamin B15

Apricot

Raspberries, cranberries, apricots and especially apricot pits, blackberries, mung beans, lima beans, garbanzo beans, flax seed, peach or plum pits.

Useful References

| Vitamins | No comments

Vitamin B15 – Benefits, Deficiency Symptoms And Food Sources

By

vitamin B15

Other names :: Pangamic acid, calcium panmanate

Vitamin B15 (Pangamic acid) is water-soluble but its essential requirement in the diet has not yet been proven. Research points to B15 aiding in lowering cholesterol blood levels, aid in protein synthesis, neutralize liquor cravings etc.

Actions and benefits of vitamin B15

  • Increases tolerance to hypoxia (insufficient oxygen to tissues and cells).
  • Vitamin B15 has been used to treat cancer, schizophrenia and heart disease.

Deficiency symptoms of Vitamin B15

There is no evidence to suggest that a lack of pangamic acid has any adverse effects

Best food sources of vitamin B15

Seeds, nuts, brown rice, brewer’s yeast, pumpkin seeds and sesame seeds .

How to Use vitamin B15

Available as :-

Tablets:- available.

Useful References

| Vitamins | No comments

Vitamin B12 – Benefits, Deficiency Symptoms And Food Sources

By

Vitamin B12

Other names :: Cobalamin, cyanocobalamin

Vitamin B12, known as cyanocobalamin, cobolamin and also known as the energy vitamin is a very widely researched vitamin, and used in supplementation to a very large degree.

Vitamin B12 is also linked to the production of acetylcholine, a neurotransmitter that assists memory and learning.

Actions and benefits of vitamin B12

  • Essential for growth.
  • Works to release food energy.
  • Benefits for burn and recently injured patients.
  • Production and regeneration of red blood cells.
  • It is often used with older people to give an energy boost, assist in preventing mental deterioration and helps with speeding up thought processes.
  • Could improve immune system.
  • Vitamin B12 i s also used in the metabolism of fats, proteins and carbohydrates.

Recommended dosage of vitamin B12

  • Men – 2.4 mcg
  • Women – 2.4 mcg
  • Pregnancy – 2.6 mcg
  • Lactation – 2.8 mcg

Signs of Overdose:

Deficiency symptoms of Vitamin B12

When more may be required

Anybody consuming alcohol should look at their B12 levels or if you take laxatives or antacids regularly. Older people could also benefit from this vitamin as the intestinal situation changes as you age, and many people older than sixty have difficulty extracting the vitamin from ingested food since the correct stomach acids are not present.

Best food sources of vitamin B12

Sunflower seeds, comfrey leaves, kelp, bananas, concord grapes, dairy products, liverwurst.

How to Use vitamin B12

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

| Vitamins | No comments

Vitamin B9 – Benefits, Deficiency Symptoms And Food Sources

By

Vitamin B9

Other names :: Folic acid, pteroylglutamic acid, folacin

Vitamin B9, otherwise known as folic acid, serves as a coenzyme during the creation of DNA. This vitamin is also very important to the growth and reproduction of all body cells, including red blood cells. Vitamin B9 is a water soluble vitamin, still can be stored in the liver, therefore doesn’t need to be taken daily to avoid depletion and deficiency symptoms. Factors that damage this vitamin are sulphur drugs, sunlight, and food processing.

Actions and benefits of vitamin B9

  • Forms red blood cells.
  • Creation of genetic material.
  • Production of DNA and RNA.
  • Amino acid metabolism.
  • Helps treat anemic patients resulting from folic acid deficiency.
  • Benefits for pregnant or breastfeeding women.
  • Folic acid is very important in the development of the nervous system of a developing fetus.

Recommended dosage of vitamin B9

  • Men – 400 mg
  • Women – 400 mg.
  • Pregnancy – 600 mg.
  • Lactation – 500 mg

Signs of Overdose:

  • Loss of appetite.
  • Nausea.
  • May produce folacin crystals in kidney.
  • Flatulence
  • Abdominal distension.

Deficiency symptoms of Vitamin B9

  • Anemia.
  • Mood disorder.
  • Gastrointestinal disorders.

When more may be required

Pregnant women are sometimes advised to take a small supplement of folic acid to help prevent spina bifida and other congenial nervous disorders, and may also assist to reduce the risk of toxemia in pregnancy, premature labor and hemorrhaging. It is also thought to enhance the production of milk after delivery. Sufferers of psoriasis may consider taking extra folic acid, people under stress or anyone consuming alcohol.

Best food sources of vitamin B9

Green leafy vegetables, broccoli, asparagus, lima beans, Irish potatoes, nuts, beets, sprouts, avocados, spinach, cabbage, lettuce, bananas, mushrooms, Brussels sprouts, dates, cantaloupe.

How to Use vitamin B9

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 as tablet. Swallow whole with a full glass of liquid without chewing or crushing. Take with or 1 to 1-1/2 hours after meals unless otherwise directed by your doctor.

Storage

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

Useful References

| Vitamins | No comments

Vitamin B6 (Pyridoxine)- Benefits, Deficiency Symptoms And Food Sources

By

Vitamin B6

Other names :: Pyridoxine, pyridoxine HCL, niacinamide, pyridoxal phosphate

Vitamin B6 otherwise known as pyridoxine, performs as a coenzyme to carry out metabolic processes that affect the body’s use of protein, carbohydrates, and fat. Vitamin B6 is essential for nerve impulse transmission within the brain and is necessary for antibody production.

Actions and benefits of vitamin B6

  • Helps metabolize fats and carbohydrates.
  • Proper DNA and RNA action, nervous system, brain.
  • Functions as a tranquilizer.
  • It plays an important part in metabolizing unsaturated fatty acids to vitamin E Helps keep blood healthy, promotes red cell formation and supports normal hemoglobin level.
  • Essential to cell respiration.
  • Reduction of PMS symptoms.
  • Inflammation of arthritis and carpal-tunnel syndrome may be reduced.

Recommended dosage of vitamin B6

  • Men – 1.3 mg
  • Women – 1.3 mg
  • Pregnancy – 1.9 mg
  • Lactation – 2.0 mg

Signs of Overdose:

  • Sustained periods of large doses may cause irreversible nerve damage.
  • The excess of vitamin B6 may also lead to kidney stone formation.

Deficiency symptoms of Vitamin B6

  • Irritability.
  • Kidney stones.
  • Anemia.
  • Hyperactivity.
  • Tongue discoloration.
  • Inability to sleep or insomnia.

When more may be required

Should  you be taking antidepressants, contraceptive pills or be on hormone replacement therapy you may need more of this vitamin. As this vitamin is readily lost in the urine, it must be taken regularly to ensure an adequate amount in the body.

Best food sources of vitamin B6

Green leafy vegetables, bananas, avocados, wheat germ, walnuts, blacks trap, molasses, cantaloupe, cabbage, green peppers, carrots, brown rice, honey, prunes, hazelnuts (filberts), potatoes, soybeans, sunflower seeds.

How to use vitamin B6

Available as:

Liquid: the best form due to its high bioavailability 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

| Vitamins | No comments

Vitamin B5 – Benefits, Deficiency Symptoms And Food Sources

By

Vitamin B5

Other names :: Pantothenic acid, calcium pantothenate

Vitamin B5, as well as the “anti-stress vitamin” is part of the B group vitamins and classified as a water-soluble vitamin. This nutrient can be manufactured in the body by the intestinal flora. It is a coenzyme involved in energy metabolism of carbohydrates, protein, and fat.

Actions and benefits of vitamin B5

  • Regulates metabolization of fats and carbohydrates.
  • Adrenal glands, increases production of cortisone.
  • Good for anti­stress.
  • People with vigorous physical activity levels
  • Helps release food energy.
  • Relieve stress and fatigue.
  • Benefits for pregnant or breastfeeding women.

Recommended dosage of vitamin B5

  • Men – 5 mg
  • Women – 5 mg
  • Pregnancy – 5 mg
  • Lactation – 5 mg

Signs of Overdose:

  • It does not appear to be toxic in high dosage, although diarrhea, digestive disturbances and water retention have been reported on dosage exceeding 10 g a day.

Deficiency symptoms of Vitamin B5

When more may be required

People under stress, prone to allergies, consuming alcohol or eating too many refined foods might develop a shortage of this vitamin.

Best food sources of vitamin B5

Peas, royal jelly, green vegetables, avocados, bananas, broccoli, collard greens, oranges, beans, molasses, peanuts, soybeans, eggs, milk.

How to use vitamin B5

Available as:

Liquid: the best form due to its high bioavailability 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

| Vitamins | No comments

Vitamin B3 – Benefits, Deficiency Symptoms And Food Sources

By

Vitamin B3

Other names :: Niacin, nicotinic acid

Vitamin B3 is also know as niacin, acts like other B vitamins to create enzymes that are essential to metabolic cell activity, synthesize hormones, repair genetic material, and maintain normal functioning of the nervous system. Vitamin b3 is necessary for red blood cell formation and blood circulation, lowers cholesterol and is a vasodilator. It assists in the maintenance of skin, nerves, and blood vessels.

Actions and benefits of vitamin B3

  • Proper circulation and healthy nervous system.
  • Gastrointestinal tract.
  • Poor digestion could be improved.
  • Benefits for pregnant or breastfeeding women.
  • Potential reduction in heart attacks, depression, and migraine headaches.
  • Essential for genetic material repair.

Recommended dosage of vitamin B3

  • Men – 16 mg
  • Women – 14 mg
  • Pregnancy – 18 mg
  • Lactation – 17 mg

Signs of Overdose:

  • Nausea.
  • Diarrhea.
  • High blood sugar.
  • Large dosages can also cause itching, elevated blood glucose, peptic ulcers and liver damage.
  • Taking more than 500 mg Vitamin B3 daily for several months at a time may cause liver damage .

Deficiency symptoms of Vitamin B3

When more may be required

Consuming alcohol and not having enough protein in your diet may increase your need for vitamin b3. People with diabetes, glaucoma, any liver disease or peptic ulcers should be careful of niacin supplementation.

Best food sources of vitamin b3

Wheat germ, nuts, soybeans, brown rice, sunflower seeds, potatoes, green vegetables, almonds, rhubarb, whole barley, rice bran, peanuts.

How to use vitamin B3

Available as:

Liquid: the best form due to its high bioavailability 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

| Vitamins | No comments