important Sources RDA Warnings Deficiency Who’s at Risk

B-1 Co-enzyme in reaction: Fish Men 14+ nontoxic even Beri-Beri (wet & Homeless &
 Producing energy from Liver 1.2 g/day at high dosages dry) Malnourished
carbohydrates Legumes Women 14- Loss of appetite Alcoholics
 proper nerve function Nuts 18 Weakness & People with
Thiamin  stabilizing the appetite Whole grain or 1.0 g/day Feeling tired malabsorption
 promoting growth and good enriched breads and Women 19+ Insomnia conditions
muscle tone cereals 1.1 g/day Loss of weight
Depression
Heart &
Gastrointestinal
B-2 energy production Large amounts in Men 14-70 Itching and People with
carbohydrate, fat, and protein dairy 1.3 mg/day burning eyes cataracts
Co-enzyme (FAD)

metabolism eggs Women 14- Cracks and sores in People with Sickle
Riboflavin

formation of antibodies and red meats 70 mouth and lips Cell Anemia
blood cells Small amounts in 1.0 mg/day Bloodshot eyes Alcoholics
cell respiration leafy green vegetables 71+ Dermatitis
maintenance of good vision, enriched grains Larger doses Oily skin
skin, nails, and hair Digestive
disturbances
B-3 energy production Men 14+ In doses of only 50-100 Pellegra Most people
maintenance of skin and tongue 16 mg/day mg nicotinic acid can disease caused by B- get plenty of
improves circulation Women 14+ cause dilation of blood 3 deficiency B-3 from their
maintenance of nervous system 14 mg/day vessels and potentially rare in Western diet because it
Niacinamide & Niacin

health of the digestive track painful tingling (“niacin societies is added to

Two Types
Niacinamide (Nicotinamide)
does not regulate cholesterol
Niacin (Nicotinic Acid)
highly toxic in large doses
Inosital Hexaniacinate is a
supplement that gives the
cholesterol regulation without
high toxicity
flush”), diarrhea, gastrointestinal white flour.
nausea, vomiting, and disturbance, loss of
long term liver damage. appetite
Nicotinamide is almost headache, insomnia,
always safe to take, mental depression
although a few cases of fatigue, aches, and
liver damage have been pains
reported in doses of nervousness,
over 1000 mg/day. irritability

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 important RDA Warnings Deficiency Who’s at Risk
B-6 Production of red blood cells Men 14-50 High doses of B-6 may be nervousness, insomnia very rare
conversion of tryptophan to 1.3 mg/day recommended to treat loss of muscle control, alcoholics
niacin (B-3) Men 50+ PMS, carpal tunnel muscle weakness patients with kidney
immunity 1.7 mg/day syndrome, and sleep arm and leg cramps failure
nervous system functions Women 14-18 disorders, but continued water retention women using oral
Pyridoxine reducing muscle spasms, 1.2 mg/day use of high doses may skin lesions contraceptives
cramps, and numbness Women 19-50 result in permanent nerve
maintaining proper balance of 1.3 mg/day damage.
sodium and phosphorous in the Women 50+ Pregnant women should
body 1.5 mg/day always consult their doctor
before taking this
supplement and all others.
B-12 proper nerve function Men and Women14+ Anemia ( pernicious) pernicious anemia
production of red blood cells 2-3 mcg/day nerve damage B-12 injections often
metabolizing fats and proteins hypersensitive skin taken regularly
Cobalamin

prevention of anemia Rarely inadequate HIV

DNA reproduction intake,but due to Chronic Fatigue
energy production? malabsorption*, Syndrome
autoimmune diseases
destroy parietal cells of
stomach
C Protects you body from free Men: 60mg/day Toxicity (Scurvy) Weight loss
radicals Women: 60mg/day Diarrhea fatigue, depression, fatigue and joint
helps form connective tissue Pregnant women: gastrointestinal discomfort and connective tissue pain
that hold your bones, muscles, 95mg/day rebound Scurvy defects (eg, gingivitis, scurvy (bruising
and tissues together (collagen) Children: 45mg/day Avoid chewable tablets petechiae, rash, easily, bleeding
aids in the healing of wounds (may cause damage to internal bleeding, gums, and tendency
Ascorbic acid

aids the body in absorbing iron teeth) impaired wound for bones to
from plant sources healing). fracture)
helps to keep your gums healthy reduced resistance
helps your body to fight to colds and
infections infections
aids in the prevention of heart slow healing of
disease wounds and
helps prevent some forms of fractured bones
cancer

Wafa Shamlan
 important RDA Warnings Deficiency Who’s at Risk
A Children Hypervitaminosis Night blindness Young children
2000 – 3500 A leads to toxic Decreased resistance to Children with inadequate
Vision
I.U. symptoms: infections health care
Generates pigments for the retina
Men Dry, itchy skin Extremely dry skin, hair Adults in countries with
Maintains surface lining of eyes
5000 I.U. Headaches and or nails high incidences of vitamin A
Retinol Bone growth
Women fatigue deficiency or measles
Reproduction
4000 I.U. Hair loss Adults or children with
Cell division and differentiation
Liver damage diseases of the pancreas,
Healthy Skin
Blurred vision liver, intestines, or
Regulate Immune System
Loss of appetite inadequate fat
Skin coloration digestion/absorption
E Protects cell membranes and other fat- Children Severe vitamin E People over the age of 55
soluble parts of the body (LDL 0-12 months deficiencies are rare Smokers
cholesterol) from oxidation 3-4 mg Lack of vitality People who abuse alcohol
May reduce the risk of heart disease Males18+ Lethargy Anyone with inadequate
May also discourage development of 10 mg Apathy caloric or nutritional dietary
some types of cancer 30 IU Inability to concentrate intake or increased
Promotes normal growth and Females18+ Muscle weakness nutritional requirements
development 8 mg
Promotes normal red blood cell 24 IU
formation pregnant
Acts as anti-blood clotting agent 12 mg
Plays some role in the body’s ability to lactating
process glucose 11 mg
Also been known to aid the process of
wound healing

Wafa Shamlan