Role in the Body
Vitamin B12, or cobalamin, is necessary for cell growth and division and healthy red blood cells. It is also involved in the formation of the myelin coat of nerve cells and is needed for proper digestion and absorption of food.
Dietary Sources
B12 is found in animal sources such as beef and lamb kidneys, beef, calf, and pork livers, fish, eggs, and small amounts are found in soybean products.
Who is at Risk for Deficiency?
You may be at risk if you are a strict vegetarian or vegan or if you are over the age 50. You may need additional B12 if you are pregnant or breastfeeding, smoke, or take drugs for heartburn or ulcers, or if you have been on prescription potassium supplements for a long time.
Benefits
Prevents anemia.
Cautions
No known toxicity. High doses of vitamin C should not be taken within an hour of B12.
Tuesday, December 16, 2008
Folate (Folic Acid): Role in the Body & Benefits
Role in the Body
Also known as folic acid or folacin, folate is needed for energy production. It plays roles in synthesizing proteins and genetic material, building muscle, making new cells, especially red blood cells, and transmission of nerve signals.
Dietary Sources
The best sources of folic acid are liver (chicken, beef, lamb and pork), beans, green leafy vegetables, and brewer's yeast.
Who Is at Risk for Deficiency?
You may be at risk if you are elderly, pregnant or breastfeeding, you drink alcohol or smoke, you take birth control pills, or certain prescription medications for seizures, inflammatory bowel disease, rheumatoid arthritis, psoriasis or urinary tract infections.
Folic acid is a B Vitamin that everyone needs for cell growth. It is especially important for women who may become pregnant.
Benefits
The most well known benefit of folic acid is its ability to prevent neural tube defects, spina bifida, and anencephaly if taken in early pregnancy, preferably months prior to conception. Folic acid also breaks down homocysteine, which can prevent heart disease, and may prevent cervical and colon cancer.
Cautions
There is no known toxicity of folic acid. Note it can interfere with a number of anticonvulsant drugs.
Also known as folic acid or folacin, folate is needed for energy production. It plays roles in synthesizing proteins and genetic material, building muscle, making new cells, especially red blood cells, and transmission of nerve signals.
Dietary Sources
The best sources of folic acid are liver (chicken, beef, lamb and pork), beans, green leafy vegetables, and brewer's yeast.
Who Is at Risk for Deficiency?
You may be at risk if you are elderly, pregnant or breastfeeding, you drink alcohol or smoke, you take birth control pills, or certain prescription medications for seizures, inflammatory bowel disease, rheumatoid arthritis, psoriasis or urinary tract infections.
Folic acid is a B Vitamin that everyone needs for cell growth. It is especially important for women who may become pregnant.
Benefits
The most well known benefit of folic acid is its ability to prevent neural tube defects, spina bifida, and anencephaly if taken in early pregnancy, preferably months prior to conception. Folic acid also breaks down homocysteine, which can prevent heart disease, and may prevent cervical and colon cancer.
Cautions
There is no known toxicity of folic acid. Note it can interfere with a number of anticonvulsant drugs.
Vitamin B6 (Pyridoxine) : Role in the Body & Benefits
Role in the Body
Pyridoxine is essential for virtually every body function and like the other B vitamins, is involved in energy release from food. It is also involved with red blood cell formation, antibody production, the making of many neurotransmitters of the nervous systems, and is needed for the synthesis of DNA and RNA.
Dietary Sources
The best sources of pyridoxine are chicken, beef, pork, fish, eggs and milk. Fruits and vegetables are low in pyridoxine, but the best choices include: bananas, mangoes and potatoes.
Who Is at Risk for Deficiency?
You may be at risk if you drink alcohol, smoke, are a strict vegetarian or vegan, are pregnant or breastfeeding, take birth control pills, or take some prescription medications used to treat high blood pressure, rheumatoid arthritis, and asthma.
Benefits
Pyridoxine has been found to help people suffering from asthma, diabetic neuropathy, carpal tunnel syndrome, premenstrual syndrome, kidney stones, depression, morning sickness, and can help prevent heart disease.
Cautions
Too much pyridoxine can cause neurological symptoms such as tingling hands and feet.
Pyridoxine is essential for virtually every body function and like the other B vitamins, is involved in energy release from food. It is also involved with red blood cell formation, antibody production, the making of many neurotransmitters of the nervous systems, and is needed for the synthesis of DNA and RNA.
Dietary Sources
The best sources of pyridoxine are chicken, beef, pork, fish, eggs and milk. Fruits and vegetables are low in pyridoxine, but the best choices include: bananas, mangoes and potatoes.
Who Is at Risk for Deficiency?
You may be at risk if you drink alcohol, smoke, are a strict vegetarian or vegan, are pregnant or breastfeeding, take birth control pills, or take some prescription medications used to treat high blood pressure, rheumatoid arthritis, and asthma.
Benefits
Pyridoxine has been found to help people suffering from asthma, diabetic neuropathy, carpal tunnel syndrome, premenstrual syndrome, kidney stones, depression, morning sickness, and can help prevent heart disease.
Cautions
Too much pyridoxine can cause neurological symptoms such as tingling hands and feet.
Vitamin B3 (Niacin): Role in the Body & Benefits
Role in the Body
Niacin is involved in fat metabolism and energy production, and maintaining blood glucose levels. It is important for proper blood circulation and the synthesis of sex hormones. The body can make some of the niacin we need from tryptophan, an amino acid obtained from protein.
Dietary Sources
Niacin is found in meat, poultry, fish, eggs and many whole grains and cereals have niacin added. Tryptophan is abundant in protein foods such as milk and dairy products, eggs, meats, poultry, and fish.
Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic or a strict vegetarian or vegan.
Benefits
Niacin has been found to lower cholesterol and triglyceride levels in the blood at high doses. Note that high doses should be taken only under a doctor's supervision.
Cautions
Niacin supplements should not be taken if you are pregnant, diabetic, or suffer from gout, liver disease, or peptic ulcers or are on high blood pressure medicine. Excessive amounts of niacin taken over time can lead to liver damage. A reddening of the face and neck (flush) is common at some doses of niacin.
Niacin is involved in fat metabolism and energy production, and maintaining blood glucose levels. It is important for proper blood circulation and the synthesis of sex hormones. The body can make some of the niacin we need from tryptophan, an amino acid obtained from protein.
Dietary Sources
Niacin is found in meat, poultry, fish, eggs and many whole grains and cereals have niacin added. Tryptophan is abundant in protein foods such as milk and dairy products, eggs, meats, poultry, and fish.
Who Is at Risk for Deficiency?
You may be at risk if you are an alcoholic or a strict vegetarian or vegan.
Benefits
Niacin has been found to lower cholesterol and triglyceride levels in the blood at high doses. Note that high doses should be taken only under a doctor's supervision.
Cautions
Niacin supplements should not be taken if you are pregnant, diabetic, or suffer from gout, liver disease, or peptic ulcers or are on high blood pressure medicine. Excessive amounts of niacin taken over time can lead to liver damage. A reddening of the face and neck (flush) is common at some doses of niacin.
Vitamin B2 (Riboflavin): Role in the Body & Benefits
Role in the Body
Riboflavin is essential for extracting energy from the carbohydrates, protein, and fats in the foods you eat. It is also important for red blood cell formation, antibody production, and keeps the mucous membranes that line the mouth, eyes, nose throat, urinary and digestive tracts healthy.
Dietary Sources
Riboflavin is found in lean meats, poultry, fish, cheese, eggs, milk, whole or enriched grains, and vegetables such as asparagus, broccoli, mushrooms, avocados, and spinach.
Who Is at Risk for Deficiency?
You may be at risk for deficiency if you are older, exercise strenuously, are a strict vegetarian, have diabetes, irritable bowel syndrome or other malabsorption disorders, are pregnant or breastfeeding, or take tricyclic antidepressants or birth control pills.
Benefits
Some research suggests that riboflavin may reduce the incidence and severity of migraines. It is also thought to be beneficial in carpal tunnel syndrome, cataracts, rheumatoid arthritis and sickle cell anemia.
Cautions
There is no known toxicity.
Riboflavin is essential for extracting energy from the carbohydrates, protein, and fats in the foods you eat. It is also important for red blood cell formation, antibody production, and keeps the mucous membranes that line the mouth, eyes, nose throat, urinary and digestive tracts healthy.
Dietary Sources
Riboflavin is found in lean meats, poultry, fish, cheese, eggs, milk, whole or enriched grains, and vegetables such as asparagus, broccoli, mushrooms, avocados, and spinach.
Who Is at Risk for Deficiency?
You may be at risk for deficiency if you are older, exercise strenuously, are a strict vegetarian, have diabetes, irritable bowel syndrome or other malabsorption disorders, are pregnant or breastfeeding, or take tricyclic antidepressants or birth control pills.
Benefits
Some research suggests that riboflavin may reduce the incidence and severity of migraines. It is also thought to be beneficial in carpal tunnel syndrome, cataracts, rheumatoid arthritis and sickle cell anemia.
Cautions
There is no known toxicity.
Vitamin B1 (Thiamin): Role in the Body & Benefits
Role in the Body
Thiamin is involved in the breakdown of carbohydrates for energy. It is also important for brain function, memory and mental performance, proper growth, appetite, and heart function.
Dietary Sources
Good sources of thiamin include: pork, beef liver, fish, fortified breads, cereals, flour, and pasta, wheat germ, whole grains, nuts, sunflower seeds, beans, and peas.
Who Is at Risk for Deficiency?
Alcoholics are the group most at risk. Thiamin deficiency is also more common in schizophrenics, long-term kidney-dialysis patients, diabetics and the elderly. You may need more thiamin if you are pregnant or breastfeeding, take oral contraceptives, have an overactive thyroid or are on a high-carbohydrate diet. Large amounts of coffee and tea may also reduce the body's absorption of thiamin.
Benefits
Thiamin may prevent canker sores.
Cautions
There is no known toxicity.
Thiamin is involved in the breakdown of carbohydrates for energy. It is also important for brain function, memory and mental performance, proper growth, appetite, and heart function.
Dietary Sources
Good sources of thiamin include: pork, beef liver, fish, fortified breads, cereals, flour, and pasta, wheat germ, whole grains, nuts, sunflower seeds, beans, and peas.
Who Is at Risk for Deficiency?
Alcoholics are the group most at risk. Thiamin deficiency is also more common in schizophrenics, long-term kidney-dialysis patients, diabetics and the elderly. You may need more thiamin if you are pregnant or breastfeeding, take oral contraceptives, have an overactive thyroid or are on a high-carbohydrate diet. Large amounts of coffee and tea may also reduce the body's absorption of thiamin.
Benefits
Thiamin may prevent canker sores.
Cautions
There is no known toxicity.
Vitamin C: Role in the Body & Benefits
Role in the Body
Vitamin C, also called ascorbic acid, is necessary for the development and maintenance of the connective tissue, for healthy gums and wound healing, and it helps fight off infections and boost immunity. Vitamin C is a potent antioxidant and protects the body's tissues from free radical damage.
Dietary Sources
Good sources of vitamin C include: papayas, cantaloupe, citrus fruits, strawberries, green peppers, sweet red peppers, tomatoes, and broccoli.
Who is at Risk for Deficiency?
You may be at risk if you smoke, drink alcohol, are stressed, have diabetes, allergies, asthma, a cold or flu, have had recent surgery, are pregnant or breastfeeding, or take contraceptives, antibiotics, steroids or aspirin regularly.
Benefits
Vitamin C may prevent cataracts, heart disease and cancer and is helpful in allergies, asthma, high blood pressure, high cholesterol and diabetes.
Cautions
Very high doses of vitamin C may result in diarrhea. Aspirin and vitamin C taken together in large doses may cause stomach ulcers.
Vitamin C, also called ascorbic acid, is necessary for the development and maintenance of the connective tissue, for healthy gums and wound healing, and it helps fight off infections and boost immunity. Vitamin C is a potent antioxidant and protects the body's tissues from free radical damage.
Dietary Sources
Good sources of vitamin C include: papayas, cantaloupe, citrus fruits, strawberries, green peppers, sweet red peppers, tomatoes, and broccoli.
Who is at Risk for Deficiency?
You may be at risk if you smoke, drink alcohol, are stressed, have diabetes, allergies, asthma, a cold or flu, have had recent surgery, are pregnant or breastfeeding, or take contraceptives, antibiotics, steroids or aspirin regularly.
Benefits
Vitamin C may prevent cataracts, heart disease and cancer and is helpful in allergies, asthma, high blood pressure, high cholesterol and diabetes.
Cautions
Very high doses of vitamin C may result in diarrhea. Aspirin and vitamin C taken together in large doses may cause stomach ulcers.
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