What is each vitamin good for?!

What is each vitamin good for?

Vitamin A: There are two different kinds of Vitamin A. One is fat soluble, and the other, water soluable. Since many multivitamins contain the fat soluble version, you may want to limit the consumption of other fat soluble Vitamin A containing foods and stick with the water soluble kind which is found in green leafy vegetables and carrots. Vitamin A boosts immune system, and beta carotene(water soluble version) is a strong antioxidant. Good for eyesight and may help prevent macular degeneration.

Vitamin B1: Commonly called Thiamine, B1 is essential to carbohydrate metabolism, energy production (hence so many low carb diets and products recommend taking this). Found in beans, peanuts, grains, egg yolks, poultry, fish, prunes, and broccoli. ODI: 25-300 mgs.

Vitamin B2: Commonly called Riboflavin, this vitamin is important for energy as are all B vitamins. B2 also helps vision and mental health. Found in dairy, eggs, fish, poultry, beans, and green leafy vegetables. When used in conjuntion with folic acid, B2 may reduce risk of heart disease in women according to a Harvard research study, and even better than B6 and folic acid.

Vitamin B3: Commonly called Niacin, B3 is important to a healthy nervous system, and helps to flush toxins from the system. In fact, large doses have been known to lower cholesterol and is prescribed by doctors often. Be aware however, even at low doses, niacin can cause a flushing sensation that creates redness and in some cases rashes in various parts of the body, mainly the neck and head area. This redness tends to disappear after several days use. Found in whole wheat, corn, potatoes, broccoli, carrots, egges, dairy, fish, and beef. ODI: 25-300 mg. There are various forms of flush free niacin as well: polynicotinic acid(niacinimide), and a version mixed with inositol, another b vitamin. Some research shows that niacin may help to prevent migraines.

Vitamin B6: Commonly called pyroxidine in various formulas, this B vitamin is important to the nervous system and red blood cells, as well as synergistically working with other B vitamins for energy and stress reduction. Also may help carpal tunnel syndrome and PMS. Found in eggs, fish, spinach, carrots, peas, meat, fish, beans, and grains. ODI: 25-300 mg. Birth control pills deplete B6. In a recent study: A group of pregnant women who had morning sickness were given B6 or a placebo. The B6 group had significantly less nausea and vomiting.

Vitamin B12: This B vitamin is known as the energy vitamin for its role with other B's in helping to increase cellular energy. It is also necessary to form red blood cells and the protective covering around nerves. It's thought that along with other B's it can help reduce stress as well. Found in meat, fish, egg yolks, salmon, oysters, and of course through supplementation. No known toxicity level, the ODI is: 25-500 mcg, though some tablet forms go up to 1500 per pill.

Biotin: Known as the 'hair vitamin', biotin is also necessary for metabolism of protein, carbs, and fat, so is also included in many low carb diets as a supplement. Deficiency produces hair loss, appetite loss, and depression, and sometimes brittle nails. ODI: 300 mcg. For hair and nails: 300-3000 mcgs. Found in meat, poultry, fish, whole wheat, eggs, and dairy.

Folic Acid: Known as the 'prenatal vitamin' because of its role in healthy cell division and growth, and lowers neural tube birth defects. Supports the immune system, and may help cardiovascular problems when combineed with B12 and B6. Found in beef, chicken, whole wheat, and green leafy vegetables. Also may be supplemented alone, or in a over the counter prenatal formula. ODI: 400-1200 mcgs.

Pantothenic Acid: Also known as Vitamin B5, it is involved in metabolism of protein, carbs, and fat, and supports the immune system. Also may help increase energy and reduce stress when combined with other B vitamins. Found in eggs, potatoes, fish, wheat, beans, peas, beef. ODI: 25-300 mg. Large doses can be used(900mg) to reduce cholesterol.

Vitamin C: One of the most talked about vitamins of the modern era, Vitamin C does nearly everything. Because of its strong antioxidant properties, it can help prevent heart disease, cancer, strokes, eye disease, premature aging, and yes, may help to rid yourself of that pesky cold, especially if you take it early in the illness. Other uses: antioxidant which helps defend cells from the effects of smoke, pollution and other highly reactive substances called free radicals, controls blood cholesterol levels, converts amino acids into substances needed for normal brain and nerve functions, essential for the formation of intercellular material, bone and teeth, essential for the absorption of iron, fights bacterial and viral infections, helps in healing, helps produce anti-stress hormones, maintains elasticity of the skin, maintains healthy blood capillaries, promotes wound healing, works with and protects Vitamin E and Grape Seed Extract antioxidants. Found in most green vegetables, several fruits, most abundant being citrus(oranges and grapefruit), spinach, papaya, and potatoes. ODI: 500-5000 mg. Caution: large doses can cause diarrhea. Study: Tufts University researchers found Vit C may help to reduce risk of cataracts. The Big Study: Researchers from Johns Hopkins School of Medicine found that older adults who took vitamin C(500-1500 mg per day) and E(400-1000 IU per day) supplements had a reduced risk of Alzheimer's disease. The study shows that C and E may help shield the brain from free radical damage. (Arch Neurol, 61: 82088, 2004)

Vitamin D: Everyone knows you need vitamin D with milk for calcium absorption right? Well, what else does it do? It can help treat psoriasis, so is good for the skin. Remember, the skin makes Vitamin D when exposed to sunlight. Vitamin D is course found in milk and other dairy items, but also in fish, most abundantly in bass, halibut, tuna, and cod. ODI: 400-800 IU (International Units, about like miligrams really). Because Vitamin D is fat soluble, doses higher than 1,000 IU may cause nausea, headache and diarrhea. More: A Harvard study showed that women who took supplements containing Vitamin D had a 40 percent lower risk of getting multiple sclerosis, MS. Women who did not take supplements, but drank fortified milk, did NOT lower their risk of MS. University of Iowa scientists found that women who took vitamin D supplements reduced their risk of rheumatoid arthritis. (Neurology, 62: 60-65, 2004; Arthritis & Rheumatism, 50: 72-77, 2004) Related Calcium bit of info: Some calcium sources are, black seaweed (1400 mg), wheat grass (514 mg), yogurt (488 mg), almonds (233 mg), and tofu (100mg) Prevention.com Jan 2004

Vitamin E: One of the more talked about Vitamins, especially of late with Alzheimer's research, hearth and brain research. It works well with Vitamin C for a strong antioxidant one two punch, helping to raise immune system. In so doing, it can help prevent heart attack, cancer, stroke, and premature aging(really?). The oil, whether in topical oil or in capsule form has been touted as a stretch mark reliever, and may be helpful in reducing scars. Its best food sources are in vegetable oils, whole grains, nuts, beans, and dark leafy greens. There are eight kinds of vitamin E's. The main ones have all been labeled either gamma, alpha, beta, delta, with others being called tocotrienols. In capsule form, you can find alpha by itself or the most prevalent forms in a natural mixed form. Any Vitamin E with the form dl-alpha (notice the 'L' in Centrum and others) is a synthetic form made from petroleum based products and has limited absorption. Gamma is touted as maybe being even better than delta in turns of antioxidant power, so the best supplement form is '100% Natural Mixed Tocopherols' with gamma and delta being listed somewhere on the bottle. RDA is only 30IU. ODI is 400-1200 IU and most research has been done with at least 400 IU. Study: National Cancer Institute found that Vitamin E cut prostate cancer by one-third after tracking near 30,000 men over six years. The Big Study: Researchers from Johns Hopkins School of Medicine found that older adults who took vitamin C(500-1500 mg per day) and E(400-1000 IU per day) supplements had a reduced risk of Alzheimer's disease. The study shows that C and E may help shield the brain from free radical damage. (Arch Neurol, 61: 82088, 2004)

Vitamin K: This vitamin is known as the blood vitamin as it is crucial to help blood clotting by helping blood platelets form faster. It may help prevent osteoporosis and cancer. It is big right now in the anti-wrinkle, age reducing facial cream area because how it protects blood vessels in the eye area, and can better prevent bags and other eys disorders. Found naturally in spinach, broccoli, tomatoes, liver, egg yolks, whole wheat, cheese, ham, and beef. ODI: 80-100 mcgs. Supplements come in 50-100 mcgs. It is considered a coagulent, so if you are taking anticoagulents it may interfere with their action.

Vitamin P: Known better as bioflavonoids, these are more vitamin 'like' in their actions. Found mostly in the pulp and rind of citrus fruits, green pepper, cherries, and grapes. There are several different kinds such as quercetin, and all have antioxidant properties. Some may help improve bioavailability of Vitamin C and E.

Vitamin F: Info coming soon! Check back!

Vitamin O: This one is fake! Gotcha! Touted to be a miracle or cure all, this supposed Vitamin is just a concoction of different vitamins/minerals and other ingredients. It surfaces now and again either under a different brand or different label. Don't be fooled, it's not a real vitamin! Last I heard, the makers were being sued by the Fed Gov.