Vitamin B5 – Pantothenic Acid

What is Vitamin B5?

Vitamin B5, or Pantothenic Acid, is a water-soluble coenzyme that helps in the body’s metabolism of carbohydrates, fats, proteins, and riboflavin.  It is a part of all living matter, appearing in practically all natural foods.  It is necessary inthe synthesis of cholesterol and fatty acids and it is also necessary in the upkeep of a healthy digestive tract.

Health Benefits of Vitamin B5

~ aids in the formation of hormones and nerve-regulating substances

~ helps treat baldness

~ helps treat the symptoms of arthritis and gout

~ provides protection against allergies

~ aids in the treatment of Multiple Sclerosis and epilepsy

Food Sources for Vitamin B5

~ yeast

~ egg yolks

~ beef liver

~ wheat bran and wheat germ

~ sunflower seeds

~ peanuts

~ peas

~ watermelon

~ milk

~ chickpeas

~ broccoli

~ avocados

Deficiency and Overdose

Because it appears in almost all natural foods, there is really no known deficiency under normal conditions.  An overdose is also very rare, but if you reach a level of 10,000 mg or more, it will result in diarrhea and water retention, but there is no known toxicity level.

Vitamin B6 – Pyridoxine

What is Vitamin B6?

Vitamin B6, or Pyridoxine, is an important vitamin for the breakdown of protein in the body.  The more protein someone consumes, the more pyridoxine is needed in the body.  It also plays a role in the formation of niacin, or Vitamin B3, from tryptophan.  Vitamin B6 is involved in numerous processes of the body including the absorption and metabolism of amino acids and proteins, the production of energy through the production of glucose, and the formation of red blood cells.  It also plays an important role in the maintenace of the nervous system, which makes it an important supplement to the diet of someone with a disease of the nervous system, such as Multiple Sclerosis.

Health benefits of Vitamin B6

~ can help treat carpal tunnel syndrome

~ treats nausea during pregnancy

~ can help treat the symptoms of PMS and migraines

~ aids in the treatment for atherosclerosis, diabetes, arthritis, and eye problems

~ prevents tooth decay and can act as a tranquilizer

Food Sources for Vitamin B6

Vitamin B6 is very sensitive and will dissipate from food when the preparation involves boiling or freezing.

~ brewer’s yeast

~ soybeans

~ sunflower seeds

~ what germ

~ bananas

~ avocados

~ chicken and fish

~ whole-grain cereals

~ nuts

~ leafy green vegetables (spinach)

Deficiency and Overdose

Deficiency symptoms include anemia, irritability, nervousness, insomnia, discolored or painful tongue, difficulty walking, and kidney stones.

Overdose is rare, but if toxicity level is met, the body may experience numbness in the hands and feet.

Vitamin B3 – Niacin

What is Vitamin B3?

Vitamin B3, or Niacin, can be found in all body tissues, especially the liver, kidney, heart, brain and muscles.  It can be made in the body tissues from the amino acid, tryptophan.  Niacin works with Vitamin B1 and Vitamin B2 to metabolize carbohydrates in the body.  It helps maintain healthy tissue growth of skin, mucous membranes, and the digestive system by oxidizing glucose in the body, which provides the essential energy needed for cell tissue growth.

Health benefits of Vitamin B3

~ treats premenstrual cramps

~ can help treat vertigo

~ reduces high blood pressure

~ improves poor digestion

~ stimulates sex drive

~can help cure depression

Food Sources for Vitamin B3

~ roasted peanuts

~ chicken, turkey, and beef liver

~ tuna and salmon

~ sunflower seeds

~ raw oysters

~ peas and beans

~ apricots

~ potatos

~ collards

~ whole grain or enriched cereals

Deficiency and Overdose

A Vitamin B3 deficiency will initially damage skin tissue, then cell tissue of the gastrointestinal tract and nervous system.  Symptoms of a deficiency are general fatigue, loss of appetite, irritability, mental confusion, and mouth swelling.  A deficiency is fairly rare these days though, because most whole grain cereals have been enriched with niacin.  It is not easily destroyed by air, light, or heat, so it maintains its healthful benefits very easily in food.

There is no known toxic level for Vitamin B3.  You will, however, experience a skin flush that may or may not include an itch.  Don’t worry, this does not mean you overdosed.  It is a very healthy reaction for your body.  It just shows how your body is putting the vitamin to use.  The vitamin opens up blood capillaries to allow increased blood flow.  The itch is just the body pushing out toxins from the increased blood flow.  A flush is a sign to know your body is putting the niacin to good use.

Vitamin B2 – Riboflavin

What is Vitamin B2?

Vitamin B2, or Riboflavin, is found in both enzymes and coenzymes and it plays an important role in the chain of chemical reactions that keey cell tissues alive and functioning.  Its primary function is the metabolism of proteins, carbohydrates, and fats for energy production.  Riboflavin also contributes to the growth and repair of the cell tissue, especially skin, mucous membranes, and the eyes.  It is both water soluble and light sensitive.

Health benefits of Vitamin B2

~ helps in the treatment of liver diseases, infections, and stomach problems

~ helps treat the clinic symptoms associated with alcoholism and mononulceosis

~ may improve poor vision

~ promotes hair growth in males

~ may cure infertility and prevent cancer

Food Sources of Vitamin B2

~ brewer’s yeast

~ liver, heart, and kidney meats

~ milk, cheese, and eggs

~ leafy greens

~ whole grains and cereals that have been enriched with the vitamin

Deficiency and Overdose

A Vitamin B2 deficiency was pretty common until the Food Enrichment Act of 1941, in which whole grains and cereals were fortified with essential vitamins and minerals.  Deficiency symptoms include dizziness, trembling, bloodshot or itchy eyes, sensitivity to light, painful red or purplish tongue, yellow crust in the corners of your mouth.  When taking a birth control pill, the body’s need for riboflavin increases because of the increase in estrogen levels.

It is extremely rare to reach a toxic level of riboflavin, but if you do, you will experience dark urine.

Vitamin B1 – Thiamin

What is Vitamin B1?

Vitamin B1, or Thiamin, is a water soluble vitamin whose most important role is sustaining the life of individual cells.  It breaks down and converts carbohydrates into glucose, a process cells depend on for energy.  Thiamin also plays an important role in normal metabolism.  The mere presence of thiamin produces an important enzyme found in red blood cells, liver, kidneys, and other tissues.

Health benefits of Vitamin B1

~ promotes appetite and a proper functioning digestive tract

~ can help cure depression

~ protects against fatigue

~ aids in nervous disorders

~ an effective mosquito repellent when taken orally

~ aids in vitamin deficiency problems during pregnancy and breastfeeding

~ aids in treatment of herpes, alcoholic cirrhosis, and hyperactive thyroid

Food Sources for Vitamin B1

~ dry sunflower seeds

~ pecans and peanuts

~ roast pork

~ green peas

~ ham

~ bran flakes

~ asparagus

~ raw oysters

~ spinach

~ broccoli

~ baked potatos

~ cereals and breads are now fortified with Vitamin B1 because they lose 41% of naturally occuring Vitamin B1 in the food preparation

Deficiency and Overdose

A thiamin deficiency is common, so now most foods are fortified with the vitamin.  A mild deficiency would produce symptoms such as fatigue, apathy, loss of knee jerk, numbness in legs, moodiness, irritability, loss of appetite, constipation, and mild depression.  A gross deficiency would produce symptoms such as heart enlargement, loss of weight, edema in arms and legs, atrophied muscles, tingling pain in arms and legs, paralysis in loewr extremeties, and heart failure.

It is very rare, if not impossible, to overdose on thiamin.  The body can only store about a two week supply of it, the rest it gets rid of.  However, if taken in large doses through supplement form, a toxicity symptom would be drowsiness.

Vitamin C

What is Vitamin C?

Vitamin C’s main function involves the maintaining of collagen, a protein that is necessary in the formation of connective tissue in skin, ligaments and bones.  This formation helps promote healing in wounds and burns.  It is also important in strengthening the dentin in teeth, helping prevent plaque formation.

Health benefits of Vitamin C

~ helps the formation of red blood cells

~ strengthens blood vessels and helps prevent hemorrhaging

~ fights bacterial infections

~ aids in the body’s absorption of iron

~ protects Vitamin A and Vitamin E from degrading

~ used in the treatment of broken bones

~ treats iron-deficency anemia

~ protects against cancer-causing agents

~ cures the common cold and heals bedsores

~ reduces rectal polyps and reduces cholesterol

~ helps relieve herpes

~ helps prevent allergies

Food Sources for Vitamin C

~ red and green peppers

~ orange and lemon juice

~ collards

~ broccoli

~ brussel sprouts

~ peaches

~ raw parsley

~ spinach and kale

~ asparagus

~ lime, cranberry, and grapefruit juice

Deficiency and Overdose

The actual discovery of vitamin C is tied to finding a way to treat scurvy, which was discovered to be a symptom of a vitamin C deficiency.  Other deficiency symptoms include urinary tract infections, anemia, bleeding or spongy gums, abnormal nosebleeds, pinpoint bruising, and swollen ankles and wrists.

Toxicity symptoms include a flushed face, increased urination, abdominal cramps, and diarrhea.  I’m sure we have all experienced an overdose of vitamin C when trying to combat a cold.

Vitamin K

What is Vitamin K?

Vitamin K is a fat soluble vitamin, whose primary job is to form a protein called prothrombin in the liver, which is necessary for the coagulation of the blood.  This is an extremely important function as it is routinely given to newborns to prevent bleeding.

Health benefits of Vitamin K

~ treats bleeding problems in people taking anticoagulant medicines

~ can help prevent cerebal palsy

~ helps treat celiac disease and cystic fibrosis

~ protects against cancer-causing agents

Food Sources for Vitamin K

~ alfalfa

~ turnip greens

~ cooked broccoli and spinach

~ asparagus

~ cabbage

~ rolled oats

~ watercress

~ egg yolks

~ tomatos

Deficiency and Overdose

A Vitamin K deficiency is very unlikely because it naturally occurs in the body.  It is produced in the intestines of our body by intestinal bacteria.  The average daily diet provides two or three times the needed amount.  Infants sometimes have undeveloped intestinal bacteria, so they are at high risk for a deficiency.  If an infant is Vitamin K deficient, the symptoms would be feeding problems, vomiting blood, and abnormal growth.

Sufferers from chronic diarrhea or ulcerative colitis are also at risk for a deficiency because of the interference with the absorption of the vitamin.  Other people who could be at risk for a deficiency are people suffering from cancer, people taking antibiotics, chronic users of aspirin or antacids, and people taking anticoagulants.  Deficiency symptoms would be abnormal nosebleeds, blood in the urine, and spontaneous bruises.

Since Vitamin K is produced naturally in the body, there is no way to overdose.  However, it is possible to reach toxic levels if taking prescribed or synthetic K.  Then, if a toxic level is reached, you could experience a flushing of the face and very rarely experience damage to the liver.

Vitamin E

What is Vitamin E?

Vitamin E is key to the formation of red blood cells, muscles, and other body tissues.  By opposing oxidation, it is also able to protect Vitamin A and important fatty acids from being destroyed in the body, making it a natural antioxidant.  Vitamin E is necessary for the healthy functioning nervous system.

Health benefits of Vitamin E

~ aids red blood cell production

~ anti-blood clotting agent

~ protects Vitamin A

~ treats problems associated with oxidation in the body

~ improves circulation in legs and feet

~ improves sexual performance

~ reduces the effects of scars

~ helps treat acne, colitis, cystitis, and rheumatism

Food Sources for Vitamin E

~ dry soy beans

~ dry lima beans

~ margarine

~ soybean oil, wheatgerm oil, corn oil, and cottonseed oil

~ sunflower seeds

~ fresh raw spinach

~ nuts (walnuts, pecans, dry roasted peanuts)

Deficiency and Overdose

Heavy drug and alcohol users and heavy users of antacids may be prone to a deficiency.  Symptoms of a deficiency include poor skin condition, diarrhea, irritability and weakness.

Toxicity symptoms include blurred vision, diarrhea, headaches, excessive fatigue, persistent flatulence, loss of appetite, and nausea.

Vitamin D

What is Vitamin D?

Vitamin D’s primary job is to regulate the metabolism of dietary calcium and phosphate and to assist in kidney function.

Health benefits of Vitamin D

~ helps nervous system function smoothly

~ can help prevent herpes, arthritis, and colon cancer

~ acts as an anti-aging nutrient

~ increases calcium and phosphorus absorption

~ strengthens bones and teeth

~ increases blood calcium levels in kidney disease

Food Sources for Vitamin D

~ fortified foods such as milk and cereals

~ fish and liver oils

~ fatty fish

~ cheese

~ tuna

~ the sun

Deficiency and Overdose

Women, after menopause, should watch for deficiency.  A deficiency can also occur during pregnancy.  Symptoms of a deficiency include muscle weakness, listelessness, bone malformation, pain in the ribs, spine, and legs.  A deficiency is most often seen in children because of the effectst on skeletal fram and posture.

Toxicity symptoms include high blood pressure, nausea, vomiting, diarrhea, increased thirst, irregular heartbeat, and unexplained weight loss.

Vitamin A

What is Vitamin A?

The four main functions of Vitamin A are vision, growth, cell division and cell reproduction.  It is needed for the health of our outer skin and inner lining of the body and it supports the functioning of the respitory and immune systems.

Health Benefits of Vitamin A

~ aids in the growth of teeth, hair, eyes, and female reproductive organs

~ aids in the treatment of acne and boils

~ can reduce symptoms of glaucoma

~ can help prevent skin cancer

~ reduces symptoms of stress

~ removes age spots

~ helps maintain health, shiny hair

Food Sources for Vitamin A

~ Liver is the best source for Vitamin A

~ Sweet potatos

~ Pumpkin

~ Carrots

~ Cantelope

~ Broccoli

~Apricots

~ Kale

~ Spinach

~ Mustard greens

~ Asparagus

Deficiency and Overdose

The first sign of a Vitamin A deficiency is abnormally rough, dry skin, along with diarrhea.  Other symptoms will include night blindness, weight loss, dental decay, and frequent respiratory infections.  Chronic use of antacids could lead to a deficiency.

Toxic symptoms include headache, fatigue, emotional instability, muscle and joint pain.  High doses of Vitamin A and Vitamin B6 can pass directly into an infant’s milk, which could cause serious health problems.  So if you are pregnant or nursing, consult a doctor before taking any supplements.