Riboflavin (vitamin B2) is manufactured in the body by the intestinal flora and is easily absorbed, although very small quantities are stored, so there is a constant need for this vitamin. This vitamin is essential to energy generation, nerve development, blood cell development, and the regulation of certain hormones.
Actions and benefits of vitamin B2
Essential for growth, eyes, skin, nails, hair.
Essential for iron, pyridoxine, and niacin functions.
Releasing food energy.
Together with vitamin A, it maintains and improves the mucous membranes in the digestive tract.
People with excess stress or who have undergone recent surgery.
Recommended dosage of vitamin B2
Men – 1.3 mg
Women – 1.1 mg
Pregnancy – 1.4 mg
Lactation – 1.6 mg
Signs of Overdose:
In rare cases, symptoms may be itching, numbness, a burning sensation, or light sensitivity.
A normal yellow discoloration of the urine is seen with an increased intake of this vitamin – but it is normal and harmless.
Individuals who take antibiotics or oral contraceptives, drink alcohol daily, or exercise heavily each day have increased needs for vitamin b2. Because they do not metabolize the vitamin efficiently, elderly people also need higher levels of vitamin b2.
Vitamin B1 is also know as thiamine. Vitamin B1 in the form of thiamine hydrochloride, is a white crystalline powder with a yeast like odour and a saltish taste. Vitamin B1 is a water soluble. It is necessary for most every cellular reaction in the body as a participant in an enzyme system known as thiamin pyrophosphate. It is vital to normal functioning of the nervous system and metabolism.
Actions and benefits of vitamin B1
Keeps normal workings of nervous system, heart, and muscles.
Keeps digestive system functioning well.
Helps produce hydrochloric acid needed for proper digestion.
Supports normal growth and development.
It is also great for the brain and may help with depression and assist with memory and learning.
Benefits for those who are greater than 55 years old.
When taking alcohol, antacids and birth control pills or if you have hormone replacement therapy, you need to look at your thiamin intake. People suffering from depression or anxiety and those passing large volumes of urine, or suffering from an infection may all require more thiamin.
Best food sources of vitamin B1
Peas, lentils, seeds, nuts, beans, beets, potatoes, oranges, leafy green vegetables, blackstrap molasses, okra, sunflower seeds, Brazil nuts, rice bran and brown rice.
How to Use vitamin B1
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
Out of direct light and away from children in a cool, dry place. Heat/moisture may change effectiveness.
Other names :: beta-carotene, retinol, antiophthalmic
Vitamin A famed vision-enhancing nutrient was isolated in 1930, the first fat-soluble vitamin to be discovered. The body acquires some of its vitamin A through animal fats or vegetable sources. he animal form is divided between retinol and dehydroretinol whereas the vegetable carotene can be split into four very potent groups – alpha-carotene, beta-carotene, gamma-carotene and crypto-carotene. With enough beta-carotene available in the body, the body can manufacture its own vitamin A.
Actions and benefits of vitamin A
Vitamin A is required for night vision, and for a healthy skin.
It boost immune system. Builds resistance to infections.
Keeps tissue in good health.
Vitamin A and B2 work together to help keep mucous membranes in the gastrointestinal tract healthy.
Recommended dosage of vitamin A
5,000 IU daily for men.
4,000 IU daily for women.
Deficiency symptoms of Vitamin A
Night blindness.
Dry hair or skin.
Poor vision.
Dry itchy eyes that tire easily are normally a warning of too little vitamin A.
When more may be required
More of this vitamin is required when you consume alcohol, on a low-fat diet, or a diet high in polyunsaturated fatty acids, if you smoke or live in a polluted area. It may also be indicated if you suffer from diabetes or have an under-active thyroid gland. Be careful of vitamin A in pregnancy.
The word” vitamin” is a relatively new term. The word first appeared in dictionaries in 1912 and was coined to describe the organic substances in food essential for most chemical processes in the body.
From the beginning, humans ate primarily whole foods or so-called “natural” foods, which underwent no processing. The nutrient content of food is decreased when it is processed. Intensive animal rearing, manipulation of crop production, and food processing have altered the qualitative and quantitative balance of nutrients of foods consumed by the Western world. This change is possibly one of the reasons that chronic, debilitating diseases are rampant in our modem culture. Modem research suggests that simply taking a synthetic multi-vitamin/mineral formula does not change this. Research from around the globe asserts that vitamins in their naturally-balanced state are essential for better assimilation, synergistic action, and maximum biological effect. And yet most consumers buy vitamins and minerals that are synthetic, which their bodies usually can’t assimilate properly. The U.S. National Academy of Science, Food and Nutrition Board, recommends that people meet their daily nutritional needs through a varied diet rather than through vitamin and mineral supplementation
A lot of people think vitamins can replace food. They cannot. In fact, vitamins cannot be assimilated without ingesting food. That is why we suggest taking them with a meal. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.
About Vitamins
Too much vitamin supplementation causes acidosis.
Vitamin C is acidic, leaches out calcium, and lowers beneficial cholesterol.
Do not mega dose anything, especially oil soluble vitamins.
Supplementation of separated constituents can lead to imbalances in your body’s chemistry.
Artificial vitamins accumulate in your tissues causing obstructions and toxicity.
Forms of Vitamins Supplements and How they works
Over-the-counter vitamin supplements come in various forms, combinations, and amounts. They are available in tablet, capsule, gel-capsule, powder, sublingual, lozenge, and liquid forms. They can also be administered by injection. In most cases, it is a matter of personal preference as to how you take them; however, due to slight variations in how rapidly the supplements are absorbed and assimilated into the body, we will sometimes recommend one form over another. These recommendations are given throughout this web site.
Vitamin supplements are usually available as isolated vitamins or in combination with other nutrients. It is important to select your vitamins based upon what you really need. A program designed for health maintenance would be different from one designed to overcome a specific disorder. If you find one supplement that meets your needs, remember to make it daily. If it does not contain a large enough quantity of what you want, you may consider taking more than one. Just make sure that you are aware of the increased dosage of the other nutrients it may contain. If there is no single supplement that provides you with what you are looking for, consider taking a combination of different supplements. This book lists each supplement separately, so you will know what each does and the amount needed. But you may find a supplement that contains several needed nutrients in one tablet or capsule.
Because the potency of most vitamins may be decreased by sunlight, make sure that the container holding your vitamins is dark enough to shield its contents properly. Some people may be sensitive to plastic, and may need to purchase vitamins in glass containers. Vitamin supplements should be kept in a cool, dark place. All vitamin supplements work best when taken in combination with food . Unless specified otherwise, oil-soluble vitamins should be taken before meals, and water-soluble ones should be taken after meals.
Certain vitamins are only available through a doctor’s prescription. Prenatal vitamins, for example, are a prescription vitamin that assists women before and during pregnancy. These prescription-only vitamins, and any over-the-counter vitamins, can be obtained online. This is a great choice for anyone looking to start taking vitamins regularly, as it is much easier to go online and have them sent to your door than it is to drive or walk to the local drug store. With just a few clicks, you’ll have access to both prescription and over-the-counter vitamins. And after following the aforementioned instructions, you will be on your way to living a healthier life.
