Vitamin Supplements Information
Welcome to the Vitamins information guide, a complete reference for vitamin supplements information.
Also, be sure to see our Herbal Supplements Guide and Mineral Supplements Guide.
Fat Soluble Vitamins
Vitamin A and Beta Carotene
Benefits These Body Functions: Growth, vision, healthy tissue-skin-hair, resistance to infection.
RDA and Best Food Sources: 5000iu - milk, butter, eggs, liver, leafy green and yellow vegetables.
Syngeristic Nutrients (Works With): Niacin, C, D, E, pantothenic acid, zinc.
Deficiency Symptoms: Night blindness, itching, dry skin, loss of sense of taste.
Negative Interactions: Alcohol, coffee, cortisone, mineral oil, nitrates.
Vitamin D
Benefits These Body Functions: Bones, teeth, optimum calcium-phosphorus metabolism.
RDA and Best Food Sources: 400iu - milk, cod liver oil, tuna, salmon oil, eggs.
Syngeristic Nutrients (Works With): Vitamin A, C, calcium, phosphorus.
Deficiency Symptoms: Soft bones and teeth, spontaneous fractures, bone curvature.
Negative Interactions: Mineral oil.
Vitamin E
Benefits These Body Functions: Antioxidant. Protects cell membrane and tissues. Maintains circulatory system.
RDA and Best Food Sources: 30iu - vegetable oil, grains, wheat germ, lettuce.
Syngeristic Nutrients (Works With): Vitamin C, B12, manganese, selenium.
Deficiency Symptoms: Poor muscular and circulatory performance.
Negative Interactions: Air pollution, mineral oil, birth control pills.
Vitamin F (Unsaturated Fatty Acids)
Benefits These Body Functions: Influences skin, blood coagulation, cholesterol, glandular activity.
RDA and Best Food Sources: Vegetable oils, sunflower seeds. RDA not established.
Syngeristic Nutrients (Works With): Phosphorus, A, C, D, E
Deficiency Symptoms: Acne, allergies, dry skin, brittle hair, eczema, brittle nails.
Negative Interactions: Radiation, X ray therapy.
Vitamin K (Menadione)
Benefits These Body Functions: Blood clotting (coagulation).
RDA and Best Food Sources: Green leafy vegetables, molasses, yogurt, alfalfa. RDA not established.
Syngeristic Nutrients (Works With): Unknown.
Deficiency Symptoms: Diarrhea, increased tendency to hemorrhage.
Negative Interactions: Aspirin, antibiotics, mineral oil, rancid fat, X ray therapy.
Water Soluble Vitamins
Vitamin B1 (Thiamin) B Complex Factor
Benefits These Body Functions: Heart and cardiovascular system, growth, nervous system, energy production, digestion.
RDA and Best Food Sources: 1.5 mg - cereals, fish, lean meat, liver, poultry, milk, pork.
Syngeristic Nutrients (Works With): B-complex, B12, C.
Deficiency Symptoms: Fatigue, poor appetite, pins and needles in legs, depression.
Negative Interactions: Alcohol, coffee, excessive sugar, tobacco. Physical and mental stress depletes this nutrient.
Vitamin B2 (Riboflavin) B Complex Factor
Benefits These Body Functions: Healthy skin. Tissue repair. Antibody and red blood cell formation.
RDA and Best Food Sources: 1.7 mg - cereals, yeast, milk, eggs, leafy green vegetables, lean meat.
Syngeristic Nutrients (Works With): Vitamin A, niacin, B-complex, B1.
Deficiency Symptoms: Cracks at mouth corners, sore tongue, light sensitivity to eyes.
Negative Interactions: Alcohol, coffee, sugar, tobacco. Physical and mental stress depletes this nutrient.
Vitamin B3 (Niacin or Niacinamide) B Complex Factor
Benefits These Body Functions: Healthy skin, nervous system, cell metabolism. Converts food to energy.
RDA and Best Food Sources: 18 mg - cereals, yeast, lean meat, liver, eggs.
Syngeristic Nutrients (Works With): B-complex, B1, B2, B6, tryptophan.
Deficiency Symptoms: Weakness, skin rash, memory loss, irritability, insomnia.
Negative Interactions: Alcohol, coffee, sugar, antibiotics. Physical and mental stress depletes this nutrient.
Vitamin B5 (Panotothenic Acid) B Complex Factor
Benefits These Body Functions: Helps convert proteins, carbohydrates, fats into energy. Immune system.
RDA and Best Food Sources: 7.0 mg - most plants and animal food.
Syngeristic Nutrients (Works With): Folic acid, biotin, B-complex.
Deficiency Symptoms: Weakness, depression, decreased resistance to infection.
Negative Interactions: Alcohol, coffee. Physical and mental stress depletes this nutrient.
Vitamin B6 (Pyridoxine) B Complex Factor
Benefits These Body Functions: Healthy red blood cells, gums, teeth, blood vessels, nervous system.
RDA and Best Food Sources: 2.0 mg - cereals, wheat germ, yeast, meat, bananas, vegetables.
Syngeristic Nutrients (Works With): Vitamin C, biotin, pantothenic acid, niacin, magnesium.
Deficiency Symptoms: Fatigue, anemia, nerve dysfunction, irritability.
Negative Interactions: Alcohol, coffee, tobacco, birth control pills. Physical and mental stress depletes this nutrient.
Vitamin B12 (Cyanocobalamin) B Complex Factor
Benefits These Body Functions: Development of red blood cells, growth, nervous system maintenance.
RDA and Best Food Sources: 3.0 mcg - fish, lean meat, liver, milk.
Syngeristic Nutrients (Works With): Folic acid, A, B1, B6, niacin, biotin, pantothenic acid.
Deficiency Symptoms: Anemia, weakness, fatigue, red-sore tongue, nerve degeneration.
Negative Interactions: Alcohol, coffee, tobacco, calcium deficiency.
Folic Acid (Folacin, Folate) B Complex Factor
Benefits These Body Functions: Production red blood cells, tissue cells. Normal growth. Healthy intestinal tract.
RDA and Best Food Sources: 400 mcg - yeast, leafy green vegetables, meats.
Syngeristic Nutrients (Works With): Vitamin C, B6, B12, niacin.
Deficiency Symptoms: Anemia, intestinal problems, pale tongue.
Negative Interactions: Alcohol, oral contraceptives, tobacco, sulfa drugs. Physical and mental stress depletes this nutrient.
Choline - B Complex Factor
Benefits These Body Functions: Nerve transmission. Regulates liver and gallbladder. Cell membrane structure.
RDA and Best Food Sources: Yeast, eggs, fish, lecithin, wheat germ, organ meats, soy.
Syngeristic Nutrients (Works With): Vitamin A, B-complex, inositol, folic acid.
Deficiency Symptoms: Growth problems, impaired liver and kidney function.
Negative Interactions: Alcohol, coffee, sugar.
Inositol - B Complex Factor
Benefits These Body Functions: Fat and cholesterol metabolism. Nerve function.
RDA and Best Food Sources: Molasses, yeast, lecithin, fruits, meat, milk, nuts.
Syngeristic Nutrients (Works With): Choline, B-complex, B12.
Deficiency Symptoms: Hair loss, constipation, eye abnormalities, high cholesterol.
Negative Interactions: Alcohol, coffee.
Para-Aminobenzoic Acid (PABA) B Complex Factor
Benefits These Body Functions: Blood cell formation, pigmentation of skin and may help restore color to gray hair.
RDA and Best Food Sources: Molasses, eggs, liver, milk, rice, yeast, wheat germ, bran.
Syngeristic Nutrients (Works With): B-complex, folic acid, C.
Deficiency Symptoms: Constipation, depression, fatigue headaches, irritability.
Negative Interactions: Alcohol, coffee, sulfa drugs.
Vitamin C
(Ascorbic Acid)
Benefits These Body Functions: Wound healing, immune system. Maintenance of healthy gums, skin, blood.
RDA and Best Food Sources: 60 mg - citrus fruits, berries, cabbage, vegetables, tomatoes.
Syngeristic Nutrients (Works With): Vitamin A, B6, pantothenic acid, zinc.
Deficiency Symptoms: Bruise easily, wound healing, tooth/gum defects, aching joints.
Negative Interactions: Antibiotics, aspirin, stress, cortisone. Physical and mental stress depletes this nutrient.
Vitamin H
(Biotin) B Complex Factor
Benefits These Body Functions: Skin, circulatory system. Metabolism of carbohydrates, proteins, fats.
RDA and Best Food Sources: 200 mcg - egg yolk, green leafy vegetables, milk, liver, kidneys.
Syngeristic Nutrients (Works With): Vitamin A, B2, B6, niacin.
Deficiency Symptoms: Non-specific skin rash.
Negative Interactions: Alcohol, coffee, raw egg white, antibiotics.
Vitamin P
(Bioflavonoids)
Benefits These Body Functions: Blood vessel wall maintenance, healthy capillaries and veins.
RDA and Best Food Sources: Skin and pulp of fruits, especially citrus fruits.
Syngeristic Nutrients (Works With): Vitamin C.
Deficiency Symptoms: Bleeding gums, colds, eczema.
Negative Interactions: Antibiotics, aspirin, tobacco, cortisone, drugs.
