vitamin information in this brief and incomplete guide
-what vitamins can do for
vitamin dosage or RDA -
Recommended Daily Allowance
vitamin overdose or
You can click the
links below to find information about:
I have compiled most of
the vitamin information on this page from the
the Office of Dietary
Supplements.Go there if you like
more details. Both are official US National Health Institute
sites. The RDA's
quoted are from these sites and are for
Before you self
diagnose your supplement needs do yourself a favour and
discuss it with your health care
Naturally Direct offers a range of good
quality single vitamin products which are free
of preservatives, fillers or artifical
Dietary supplements are
not analyzed by the U.S. Food and Drug Administration (FDA) but
from June 2010 onwards have to comply with Good Manufacturing
Practices (GMP) issued by the FDA.
Also know as Beta-Carotene or Retinol
- is good for
your vision, bone growth and your immune system.
Recent research suggests that it helps to prevent some
types of cancer.
The RDA (Recommended
Dietary Allowance) for an adult is 3,000 IU (International
Unit) for a male and 2,310 IU for a female and can easily be
covered by eating a carrot (about 9,000 IU) or some spinach.
Actually our bodies can absorb vitamin A from animals more
efficiently than from plants - if you like beef
Vitamin A deficiency is hardly a
concern in the Western world.
Too much of a good
thing can lead to a chronic toxicity. The suggested Upper
Intake Level is at 10,000 IU.
Or Pyridoxine - is
essential for your protein and red blood cell metabolism and
helps your immune system.
The RDA is between 1.3
and 1.7 mg and can be covered with eating a serving of
fortified cereals or 2 baked potatoes.
B6 is often mildly lacking, while a too high dose mainly from
supplements can lead to reversible nerve damage in
(Cobalamin) is needed to keep nerve cells and
red blood cells healthy and to make DNA. A study suggests that
multi-vitamin supplements can decrease
is a risk
factor for cardiovascular disease.
B12 deficiencies are rare but can occur due
to an inability to
absorb the vitamin. Older people are more at risk for that to
happen. Untreated deficiencies can cause permanent nerve damage
and has been linked to dementia. Folic acid can hide the lack
of B12 and should therefore be taken in moderation
(<1,000 mcg per day).
The good news is that
the IOM says that you can't overdose on
B12 is found in meat and
fish and in
some fortified cereals. The RDA is at about 2.4 mcg for
The body requires
Vitamin C (Ascorbic Acid) to produce collagen, cartilage,
muscle and blood vessels and to help with the absorption
of iron. On top of that it is an antioxidant. The jury is
still out on what it can achieve in that function, but
As everybody knows
Vitamin C is available in fruits (like plenty in oranges) and
in veggies. Actually red peppers are full of vitamin C and so
are kiwi fruit. Orange juice only covers the recommended dose
when freshly squeezed.
old seafaring days scurvy was a common consequence of
Vitamin C deficiency. RDA for grownups is between 75 and
90 mg, smokers need 35 mg per day more to make up for their
Although a max intake of 2,000 mg
is suggested, an 'overdose' is unlikely to cause any serious
important to maintain the level of calcium and phosphorus
in the blood and it is required
absorption, which is needed for strong bones.
Vitamin D might even offer some protection from
osteoporosis, cancer, high blood pressure and autoimmune
diseases - but that hasn't been confirmed
Forms of Vitamin D are
known as Calcifidiol and Calcitrol.
Vitamin D2 is found in fatty fish like salmon, tuna,
sardines and mackerel. When your skin is exposed to
UVB light from the sun it forms Vitamin
As there are so few
food sources of Vitamin D and too much sun exposure is a risky
business as well, this vitamin is included in most
moment the RDA is still at only 200 IU for people under 50 and
increases to 400 IU for 50 -70 year olds. However recent
studies indicate that these levels are too low and should be
increased significantly. See http://www.grassrootshealth.net/
for some interesting research
The important issue
seems to be to have your serum level tested to establish if you
need to have more or less Vitamin D.
painful bones are a result of Vitamin D
deficiency. Some people's kidneys can't covert the vitamin and
that leads to a deficiency as well.
calculator to find
out how much sunshine you need for your daily dose of
the body's protector against free radicals. It is one of the
most effective antioxidant available in nature and is
found in many different foods. One
wheat germ oil
covers the RDA
of an adult (22.4 IU)comfortably, so do two to three
ounces of almonds, sunflower seeds or
Vitamin E deficiency is
Also know as Mendadiol
- is the vitamin responsible for blood clotting. Deficiency is
rare but can lead to excess bleeding.
Most of the vitamin K
is actually produced in our gut. Green leafy vegetables, pea,
beans, olives, soybeans, pears, plums and even meat and dairy
products supplement the dietary
Discuss any additional
Vitamin K intake with your doctor or medical adviser. While on
the one site Vitamin K helps to restore the gut flora after
taking antibiotics for a while, a sudden increase in Vitamin K
can interfere with the effects of blood thinning