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:: V i t a m i n F u n c t i o n :: |
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Vitamin A: carotene and retinoids
Vitamin A can maintain healthy retina of the eye, and protect the eye from deteriorating. It improves vision, especially night vision. It can also enhance the formation of protein, glucose and cholesterol. It promotes wound healing by maintaining a healthy membrane and epidermis structure. Vitamin A can also fight skin disorders and prevent and reverse the effect of aging and damaging from the sun. It prevents damage such as hair hardening and broken nails. Vitamin A is essential for regulating cell development, reproduction and immunity. It boosts immunity and has anti-cancer effects once malignancy is established. Beta-carotene is the most effective quencher of singlet oxygen.
Special properties and suggested Intake: Vitamin A is fat-soluble and highly toxic if you over-dose. It may cause birth defects if taking over 5000IUS during pregnancy. On the other hand, beta-carotene, a precursor form of vitamin A, is as effective as the preformed vitamin A but not as toxic. Excess beta-carotene will be stored in the liver and fat cells, and covert into Vitamin A when the body needs it.
Vitamin B1: thiamine
Thiamine plays a major role in the conversion of blood sugar (glucose) into biological energy. It is involved in some key metabolisms, in nervous tissue, in the heart, in the formation of red blood cells and in the maintenance of the smooth and skeletal muscle. Vitamin B1 deficiency would result in neurological disorders. In addition, glucose may not be efficiently utilized, the brain and body may store lactic acid, or dizziness and severe fatigue may be caused if B1 is deficient.
Suggested intake: Water-soluble vitamin, adult 2-25mg daily. Up to 300mg
Vitamin B2: Riboflavin (aka Vitamin G)
Riboflavin is crucial in the production of energy, promotes growth, and increases appetite. It assists in the digestion of fat and activates vitamin B6. It treats and prevents symptoms such as cracks in the corners of the mouth, cracks on the lips, reddening of the tongue associated with a burning sensation and eczema of the face.
Suggested intake: Adult 1-2mg daily (it is normal for the urine to appear yellow after consumption of vitamin B2)
Vitamin B3: Niacin, Nicotinic Acid
Maintains normal functioning of nervous system. It is required in carbohydrate metabolism. Maintains normal digestive system functioning. Deficiency in B3 may lead to schizophrenia and some other mental disorders. Severe niacin deficiency may also lead to the disease pellagra, which is characterized by dementia, diarrhea, depression and skin problems. B3 can be used to treat fauves of the scalp, tinnitus and lower cholesterol.
Adult 50-100mg daily. (Avoid using if you have an ulcer, liver dysfunctions, or severe low blood pressure)
Vitamin B5: Pantothenic acid
Pantothenic acid supports the adrenal glands to increase the production of cortisone and other adrenal hormones to help counteract stress and enhance metabolism. Through this mechanism, pantothenic acid is also thought to help prevent aging and wrinkles. As a coenzyme, pantothenic acid is important in cellular metabolism of carbohydrates and fats to release energy. In addition, as coenzyme A, it supports the synthesis of acetylcholine, a very important neurotransmitter agent that works throughout the body in a variety of neuromuscular reactions. Coenzyme A is vital in the synthesis of fatty acids, cholesterol, steroids, sphingosines, and phospholipids. It also helps synthesize porphyrin, which is connected to hemoglobin. In addition it can strengthen the functioning of vitamin C and promote wound healing.
Special properties and suggested intake: Adult 10-20mg daily, up to 200mg.
Vitamin B6: Pyridoxine
Similar to B2, B6 has anti-convulsant effects and protects against nervous disorders. It is essential for normal nucleic acid and protein synthesis. It also contributes to production of red blood cells and the cells of immune system to boost immunity. It may relieve asthma and hyperactivity. In preventing skin disease, B6 may also clear up acne and dry, itching skin. It is needed during pregnancy and in order to alleviate some of the symptoms of premenstrual tension.
Suggested intake: Adult 10-20mg daily.
Vitamin B12: Cyaonocobalamin
B12 is called the blood generation vitamin. It is required for normal growth development, cell development, and generating blood and bone marrow. It alleviates neuropsychiatric disorders and prevents mental deterioration. It improves numbness in hands and feet, and treats back pain. B12 deficiency can result in anemia.
Special properties and suggested intake: Adult 10-250mg daily. (if oral absorption insufficient, you can also take it by injection.)
Vitamin Bc: Vitamin M, Folic acid
Function:Prevents anemia and maintains healthy mucus membranes in the digestive tract. Folic acid is essential to embryo growth and cell divisions; therefore it is important for pregnant women to take sufficient amounts of folic acid.
Special properties and suggested intake:Adult 0.5-1mg daily. Treatment dosage: 5-20mg.
Vitamin H: Biotin
A common use of biotin is to help normalize carbohydrate and fat metabolism, and to help reduce blood sugar in diabetic patients. Biotin has also been in wide use to prevent or slow the progression of graying hair or baldness. Biotin is often used for problems such as dermatitis or eczema. It prevents energy loss due to loss of appetite.
Suggested intake: Adult 5-60mg daily.
Choline: part of vitamin B family
Choline as phosphatidylcholine is a basic component of soy lecithin and thereby helps in the emulsification of fats and cholesterol in the body, by helping form smaller fat globules in the blood and aiding the transport of fats through the smaller vasculature in and out of the cells. Choline is combined with fatty acids glycerol and phosphate to make lecithin, an important part of cell membranes. Choline is also an integral part of the neurotransmitter acetylcholine. Its availability preserves the integrity of the electrical transmission across the gaps between nerves, and this helps the flow of electrical energy within the nervous system. It is also important to the health of the myelin sheaths covering the nerve fibers. Choline helps the liver and gallbladder function and is vital to brain chemistry, as it seems to aid thinking capacity and memory.
Suggested intake: Adult 5-60mg daily.
Vitamin C: Ascorbic Acid
Vitamin C may prevent blood vessel fractures and plays a crucial role in the body's manufacture of collagen, which is the principal protein "glue" that holds connective tissue and bone together. In turn, it promotes wound healing. Vitamin C also has cosmetic values such as promoting skin smoothness and elasticity, inhibiting melanin formation and removing skin discoloring. Vitamin C boosts immunity against colds and other infections. The disease-fighting white blood cells have been shown to be particularly dependent upon vitamin C for normal functioning. Vitamin C also fights cancer, has an anti-aging effect, and is shown to block nitrosamine formation in the human body. It lowers cholesterol and combats cardiovascular diseases such as atherosclerosis. It combats gum disease, strengthens teeth, prevents nose bleeding and has a detoxification effect.
Special properties and suggested intake: Adult 50-200mg daily. Up to 1000mg. No side effect, excess amount of vitamin c will be excreted through urine. (Someone who has high level of stomach acid can take smaller dosage for more times)
Vitamin D: D2 (calciferol), D3 (cholecalciferol)
Vitamin D2 involves the metabolism of phosphorous and calcium. It prevents and treats osteoporosis and softening of the bones. Vitamin D also helps the transportation of calcium into bones, in association with hormones to deliver calcium from bones and teeth to muscle. Therefore, it provides the calcium needed for muscle to utilize. Furthermore, vitamin D increases intestine's absorption of calcium and reduces the incidence of bone fractures.
Special properties and suggested intake: Adult 400-800IU daily. Vitamin D is fat-soluble, high doses of vitamin D can be toxic. The major effects of vitamin D toxicity are hypercalcemia (high levels of blood calcium and soft tissue calcification).
Vitamin E: Tocopherol
Vitamin E claims to increase sex drive in both men and women, increase fertility, prevent spontaneous abortion, and prevent menopausal disabilities. It also reduces the symptoms of premenstrual syndrome (PMS), fights skin problems and baldness, promotes healing of burns and cuts and minimizes scar tissue. Vitamin E may be useful in relieving muscle cramps, fighting fatigue, and increasing muscle strength and athletic performance. It protects against cardiovascular disease and blood clots, lowers cholesterol, and elevates the so-called good cholesterol. It has anti-oxidant, anti-aging effects, and extends life span. In addition, it protects against neurological disorders.
Special properties and suggested intake: Vitamin E is fat-soluble. Excess may be stored in the body with almost no toxicity effects. Adult 100iu-1000iu daily. Normal dosage of 200-400iu will be sufficient enough. Vitamin E has very strong anti-oxidant ability. While donating electrons to free radicals, itself will not become free radical. It is stable and will be safely excreted out of the body. Many food products add vitamin E to increase its anti-oxidant ability. Many cosmetic products also add vitamin E to increase the cosmetic benefits.
Vitamin K: Phylloquinone, menaquinones and menadione
Vitamin K is most recognized for its role in preventing bleeding. It participates in the synthesis of several factors involved in blood clotting in liver. It is also used to treat vitamin K deficiency resulted from antibiotics. It prevents and treats infant bleeding.
Suggested intake: Adult 2.5-10mg daily. Up to 50mg.
Vitamin P: Hesperidin
Hesperidin is one of the bioflavinoids, naturally occurring nutrients usually found in association with Vitamin C. The bioflavinoids, sometimes called Vitamin P, were found to be the essential component in correcting bruising tendency and improving the permeability and integrity of the capillary lining.
Suggested intake: Adult 500-1000mg daily. Take once or in separate dosages a day.
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Preventing Cancer
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How do vitamins help prevent cancer? Click here to learn. |
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Function of Minerals
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Proper mineral supplements are critical to the body's well-being. Click here to find out recommended daily amounts |
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Vitamin Information
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