|
What are Vitamins ?
For a substance to be categorized as a vitamin, it must be something that cannot be completely manufactured in the body but rather must be obtained from food sources. It also must be essential to life. In other words, deficiencies could result in illness or death. Vitamins help regulate metabolism and assist in the process of releasing energy from the food we eat. Vitamins are considered a MICRO nutrient, MICRO meaning small, because they are needed in relatively small amounts in the body. Fourteen essential vitamins have been identified along with several vitamin like substances, for example, CoEnzyme Q10, which is initially produced in the body but whose production declines as we age.
There are 2 categories for vitamins and both types are required by the body: They are Water soluble and Oil soluble. Water soluble means they dissolve in water and must be taken daily because they cannot be stored and are excreted within a day. The majority of vitamins fall into this category, such as Vitamin C and the full B Complex. Oil soluble vitamins, on the other hand, can be stored for longer periods of time in the liver and in fatty tissue. Vitamin A, D, E, and K fall into this category.
The amount of vitamins that the body needs is under constant debate. However, we do know that the "Recommended Daily Allowances", or RDA, are the minimum needed to prevent deficiency diseases. These are most certainly not optimal amounts. You need much more than what the current RDA suggests. I have included a chart that provides the current recommended amounts by most Natural Health Practitioners. In the text, you will find a chart with Recommended Daily Amounts for Maintaining Good Health. You will also find an Assimilation chart that lists the supplements that vitamins and minerals need to be properly assimilated in the body. Nutrients work together. This is why it is important to take balanced vitamin and mineral preparations.
On the following pages you will learn about what each vitamin does in the body, signs of deficiency, food sources, notes and/or cautions, and the recommended daily amount.
| Table 1: Recommended Dosages for Maintaining Good Health |
| Vitamins |
Dosage |
| Vitamin A (Retinol) |
5,000-10,000 IU |
| A carotenoid complex containing beta-carotene |
5,000-25,000 IU |
| Vitamin B1 (thiamine) |
50-100 mg |
| Vitamin B2 (riboflavin) |
15-50 mg |
| Vitamin B3 (niacin, niacinamide) |
15-50 mg |
| Vitamin B5 (pantothenic acid) |
50-100 mg |
| Vitamin B6 (pyridoxine) |
50-100 mg |
| Vitamin B12 |
200-400 mcg |
| Biotin |
400-800 mcg |
| Choline |
50-200 mg |
| Folic acid |
400-800 mcg |
| Inositol |
50-200 mg |
| Para-aminobenzoic acid (PABA) |
10-50 mg |
| Vitamin C (with mineral ascorbates) |
1,000-3,000 mg |
| Bioflavinoids (mixed) |
200-500 mg |
| Hesperidin |
50-100 mg |
| Rutin |
25 mg |
| Vitamin D3 (cholecalciferol) |
400 IU |
| Vitamin E (d-alpha-tocopherol) |
400-600 IU |
| Vitamin K |
400 IU |
|
| Minerals |
Dosage |
| Boron |
3-6 mg |
| Calcium (citrate, ascorbates or malate) |
1,500-2,000 mg |
| Chromium (GFT, picolinate or polynicotinate) |
150-400 mcg |
| Copper |
2-3 mg |
| Iodine |
100-225 mcg |
| Iron (ferrous gluconate, fumarate, citrate or amino acid chelate) |
18-30 mg |
| Magnesium |
750-1,000 mg |
| Manganese |
3-10 mg |
| Molybdenum (ascorbates, aspartate, or picolinate) |
30-100 mg |
| Potassium (citrate) |
99-500 mg |
| Selenium |
100-200 mcg |
| Vanadium (vanadyl sulfate) |
200 mcg-1 mg |
| Zinc |
30-50mg |
Source: Prescription for Nutritional Healing 4th Edition, Phyllis A. Balch, CNC
|
Table 2: Vitamins, Minerals and Supplements Needed for Assimilation
|
| Vitamins |
Supplements Needed for Assimilation |
| Vitamin A |
Choline, essential fatty acids, zinc, vitamins C, D, & E |
| Vitamin B Complex |
Calcium, vitamins C & E |
| Vitamin B1 (thiamine) |
Manganese, vitamin B complex, vitamins C & E |
| Vitamin B2 (riboflavin) |
Vitamin B complex, vitamin C |
| Vitamin B3 (niacin) |
Vitamin B complex, vitamin C |
| Vitamin B5 (pantothenic acid) |
Vitamin B complex, vitamin A, C & E |
| Vitamin B6 (pyridoxine) |
Potassium, vitamin B complex, vitamin C |
| Biotin Folic acid |
vitamin B complex, vitamin B5, B12 & C |
| Choline |
Vitamin B complex, vitamin B12, folic acid, vitamin C |
| Inositol |
Vitamin B complex, vitamin C |
| Para-aminobenzoic acid (PABA) |
Vitamin B complex, folic acid, vitamin C |
| Vitamin C |
Bioflavinoids, calcium, magnesium |
| Vitamin D |
Calcium, Choline, essential fatty acids, phosphorus, vitamins A & C |
| Vitamin E |
Essential fatty acids, manganese, selenium, vitamin A, B1 & C |
| Inositol |
Essential fatty acids Vitamins A, C, D, & E |
|
| Minerals |
Supplements Needed for Assimilation |
| Calcium |
Boron, essential fatty acids, lysine, magnesium, manganese |
| Phosphorus |
vitamins A, C, D & E |
| Copper |
Cobalt, folic acid, iron, zinc |
| Iodine Iron |
manganese, phosphorus |
| Magnesium |
Calcium, phosphorus, potassium, vitamin B6, C & D |
| Manganese |
Calcium, iron, vitamin B complex, vitamin E |
| Phosphorus |
Calcium, iron, manganese, sodium, vitamin B6 |
| SiliconIron |
phosphorus |
| Sodium |
Calcium, potassium, sulfur, vitamin D |
| Sulfur |
Potassium, vitamin B1, B5, biotin |
| Zinc |
Calcium, copper, phosphorus, vitamin B6 |
Source: Prescription for Nutritional Healing 4th Edition, Phyllis A. Balch, CNC
|
print |
Download |
