Vitamin A- antioxidant, good for the eyes and skin. It helps in the growth and repair of body tissues,
especially bones, and the formation and maintenance of tooth enamel and gums.
Vitamin A prompts the secretion of gastric juices necessary for proper digestion of proteins.
Night vision and the general maintenance of the eye are a function of vitamin A, along with the proper
health of the sex glands and uterus.
Food source-green and yellow vegetables, apricots, asparagus, broccoli, canteloupe, peaches
Vitamin B1-Necessary for proper metabolism of sugar and starch to provide energy. Maintains a
healthy nervous system as well as aiding proper function of the heart and other muscles. Stress
increases the need for B-1 and all B
vitamins.
Food source-brown rice, egg yolks, fish, peanuts,raisins, whole grains soya beans and meat
Vitamin B-2 Riboflavin -promotes red blood cell formation, increases oxyegen to tissues, Critical in
the metabolism of carbohydrates, fats and proteins. Needed in the repair of the nails, skin and hair
Food source-cheese, eggs, fish, meat, poultry, spinach and yogurt.
Vitamin B-3 Niacin - Required for the synthesis of sex hormones, as well as being vital to the
nervous system. It also aids circulation, and reduces serum cholesterol.
Because niacin dilates the blood vessels, many people taking this supplement regularly report the heat
sensation and redness, commonly occurring in the area of the face.
Food Source -The average daily dosage for adults is approximately 15 mg. Fish and chicken are
good natural sources
Vitamin B6 Pyridoxine- Involved in the metabolism of fats, especially the unsaturated fatty acids.
Required by many amino acids for their metabolism, and also aids in the production of hydrochloric
acid.
This vitamin must be present for the production of both red blood cells, and also antibodies. It plays an
important role in the body's immune system
B6 relieves a wide variety of PMS symptoms, such as breast tenderness, weight gain (water retention)
and irritability. This very important vitamin has also been shown to be helpful in reducing or eliminating
symptoms of nervous tremors and epileptic seizures.
Food source-protein foods, bananas, avacados
Vitamin B12-Essential for the correct functioning of all cells, especially bone marrow and nervous
tissue, it is also required for red blood cell formation. Necessary for normal digestion, absorption of
foods, proteins synthesis and carbohydrate and fat metabolism.
Food Source- seafood, dairy products, liver, kidney and eggs.
Biotin - Required in the formation of glycogen, and is also essential in the making of fatty acids.
Biotin, found as an ingredient in many of today's shampoos and hair conditioners, is said to repair
damaged hair and keep hair healthy.
Food source - Can be found in Brewer's yeast and nuts.
Choline - Choline is an active factor in lecithin, and aids in the metabolism of fats.
Helps lower cholesterol, transferring nerve impulse to the brain, helps against memory loss and senile
dementia, aids the liver in removing poisons and drugs from the bloodstream.
Food source - Found in egg yolk, milk, meat, legumes and whole grains.
Pantothenic Acid - Has an enhancing effect upon the adrenal glands, and is often taken during
stressful conditions. It is also necessary during metabolism of fats, carbohydrates and proteins. Helps
form certain hormones and antibodies. Needed for maintenance of healthy digestive tract, skin, nerves
and glands.
Food source - Found in organ meats, brewer's yeast, egg yolk, whole grain cereal, chicken, bran,
and nuts.
Folic acid-strengthens immunity, boosts energy
Food source-brown rice, protien foods, green leafy vegetables
Vitamin C- Vitamin C helps in healing, in production of red blood
cells, preventing hemorrhaging and in fighting bacterial infections.
Physical stress increases the need for vitamin C.
Food source-citrus fruits, berries, green leafy vegetables,
onions, tomatoes, radishes.
Vitamin D-healthy teeth,aids in wound healing
Food source-Fish and dairy
Vitamin E-Antioxidant, prevents cardiovascular disease and cancer, improves circulation, promotes
healthy skin and hair.
Food source-whole grains, dark green leafy vegetables
Vitamin K-essential for blood clotting, strong bones, for normal liver functioning and important in
maintaining vitality and longevity. also aids the absorption of calcium in bone.
Aids in protecting against osteoporosis, and in reducing excessive menstrual flow.
Found in kelp, alfalfa, green plants, leafy green vegetables, cow's milk, yogurt, egg yolks, black strap
molasses, polyunsaturated oils, fish liver oils.
Food source-cabbage, brussel sprouts, liver, broccoli, asparagus
