Benefits

- Ensures normal operation of mucous membranes, nervous system, heart and muscles.
- Improves appetite.
- Improves mental alertness and memory.

People who are recovering from surgery, substance abusers and those people over the age of 55 receive noticeable benefits from this vitamin.

Sources

You can find vitamin B1 in a large variety of common foods such as baked potatoes, flour, meat, whole grains, oranges, rice and cereal.

Deficiency

Deficiency in Thiamine can result in increased fatigue, and decreased mental functioning.  One can also experience depression or an increased depressive state.  Physical symptoms include muscle cramps, nausea and heart enlargement with an increased risk of beriberi (a nervous system ailment).

Recommended Daily Intake

The recommended daily intake for men is 1.2 mg and for women is 1.1 mg.  During pregnancy a dose of 1.4 mg is recommended.

Benefits

- Aids in releasing food energy.
- Keeps mucous membrane linings healthy together with Vitamin A.
- Keeps nervous system, brain, skin, hair and blood cells healthy.
- Essential for iron, pyridoxine, and niacin functions in the body.
- Essential for growth of body during development stages.
- Potential treatment for cheilitis.

Women breastfeeding, substance abusers, people recovering from surgery, people under heavy stress, hyperthyroidism sufferers and people who workout receive noticeable benefits from this vitamin.

Sources

 Natural sources of Riboflavin are bananas, dairy products, eggs, fortified cereals, vegetables, seafood and meat.

Deficiency

Deficiency in Riboflavin can include cracked mouth and tongue, fatigue, depression, and greasy, scaly skin.  There is also some evidence that cataracts may be caused by a deficiency of Vitamin B2.

Recommended Daily Intake

The recommended daily intake for men is 1.3 mg and for women is 1.1 mg.  During pregnancy a dose of 1.4 mg is recommended.

Benefits

- Decreases cholesterol in blood.
- Decreases ear ringing and dizziness.
- Repair genetic material (cells).
- Reduces chances of heart attacks.
- Reduction of depression and migraines
- Improves digestion.

Pregnant or breast feeding women, substance abusers, burn patients, and infants with congenital metabolic disorders benefit the most from this vitamin.

Sources

Naturally occurring sources of Vitamin B3 are chicken (white meat), fortified cereals, peanut butter, potatoes and fish.

Special Considerations

You should consult your doctor if you have Diabetes, gout, Gull bladder or liver disease, arterial bleeding, or glaucoma regarding your recommended daily intake of this vitamin.

Deficiency

Deficiency in Vitamin B3 can result in loss of appetite, weakness, diarrhea, anxiety, depression and dementia.  There have also been some reports of dermatitis on the hands and face for some people.

Recommended Daily Intake

The recommended daily dose of Niacin for men is 16 mg and for women is 14 mg.  During pregnancy the recommended daily dose is 18 mg.

Benefits

- Relieves stress and fatigue.
- Used in the body to form Vitamin D.
- Releases food energy.

People that are under prolonged stress, substance abusers, pregnant or breastfeeing women, people that have undergone recent surgery and those who workout are the most likely to benefit from this vitamin.

Sources

You can find Pantothenic Acid in common foods such as bananas, broccoli, meat, eggs, lentils, milk, oranges and whole grain products.

Special Considerations

You should consult your doctor on your recommended daily intake if you have hemophilia.

Deficiency

Deficiency in Pantothenic Acid results in excessive fatigue, sleeping problems, nausea and dermatitis.  It is rare to be deficient in Vitamin B5, and the above symptoms may actually indicate deficiency in another B vitamin.

Recommended Daily Intake

The recommended daily intake for men, women, pregnant, and breastfeeding women is 5mg per day.

Benefits

- Maintains a healthy cardiovascular, nervous and immune system.
- May prevent dandruff, eczema, and psoriasis.
- Assists in metabolizing energy from food.
- May decrease blood cholesterol levels.
- May reduce inflammation caused by arthritis and carpal tunnel syndrome.
- Reduces symptoms caused by PMS.

Pregnant or breastfeeding women, substance abusers, people under a lot of stress, people suffering from hyperthyroidism, and Estrogen supplement users benefit the most from the use of this vitamin.

Sources

Vitamin B6 can be found naturally in Avocados, bananas, chicken, ground beef, potatoes, sunflower seeds and tuna.

Special Considerations

Consult your doctor before taking extra Vitamin B6 if you have stress resulting from injury or surgery, Liver disease, intestinal problems, or an overactive thyroid.

Deficiency

If you are deficient in Vitamin B6 you may experience weakness, nervousness, problems sleeping, tongue discoloration, and hyperactivity.

Recommended Daily Intake

The recommended daily intake for men and women is 1.3 mg, pregnant and breastfeeding women should have 2.0 mg daily. 

Benefits

- Essential for metabolizing food in the body.
- Helps in the formation of fatty acids.
- May reduce the effects of depression.
- Helps to maintain a steady blood sugar level.

Biotin benefits everyone and is essential in everyday metabolic processes.

Sources

Vitamin B7 is found in many common foods including nuts, bananas, brown rice, cheese, chicken, milk, peanut butter and fish.

Deficiency

Deficiency of Vitamin B7 in your body is extremely rare. Symptoms of deficiency include fatigue, hair loss, nausea, high cholesterol, and depression.

Recommended Daily Intake

The recommended daily intake of Biotin for men and women is 30 mcg per day.

Benefits

- Needed to replicate DNA – especially important during pregnancy and infancy.
- Prevents anemia in children and adults.
- Helps prevent changes to DNA that may lead to Cancer.
- Helps prevent spinal bifida, malformation of the skull and anencephaly (malformation of the brain) of the fetus during pregnancy.

Pregnant and breastfeeding women, substance abusers and people who have had a portion of their gastrointestinal tract removed benefit the most from this vitamin.

Sources

Folic Acid is found in leafy vegetables like spinach and cabbage, bananas, beans, calf liver, citrus fruits and juices, fortified cereals, lentils and sprouts.

Special Considerations

You should consult your doctor before taking Folic Acid if you suffer from anemia or are currently taking methotrexate.

Deficiency

If you are deficient in Vitamin B9 you may suffer from anemia, have mood swings, and may have gastrointestinal disorders.  Babies may develop neural tube disorders such as spinal bifida if the mother is deficient during pregnancy.

Recommended Daily Intake

The recommended daily intake for men and women is 400 mg.  Pregnant women should take 600 mg and those who breastfeed their babies should take 500 mg per day.

Benefits

- Development and maintenance of nerve, skin, hair and blood cells.
- Metabolizes food energy.
- May increase energy and mental ability.
- Important part of DNA synthesis.
- Important in fatty acid syntesis.

Vegans, substance abusers, people with chronic illness, those who have recently undergone surgery, and burn victims are the most likely to benefit from this vitamin.

Sources

Vitamin B12 can be found naturally in meat and dairy products.  It can also be found in eggs although they contain a factor that blocks absorption by the body.

Special Considerations

You should consult your doctor before taking Vitamin B12 (Cyanocobalamin) supplements if you suffer from anemia.

Recommended Daily Intake

The recommended daily intake of Vitamin B12 for men and women is 2.4 mcg per day.  During pregnancy women should have 2.6 mcg and while breastfeeding 2.8 mcg daily.

Benefits

- Required for night vision.
- Aids in prevention of weak eyesight.
- Plays a part in the growth and development of embryos.
- Maintains epithelial cells to act as a physical barrier to infection.
- Maintains lymphocytes and myelocytes cells (cells involved in the immune system).
- Affects the production of the human growth hormone.

Pregnant and breastfeeding women, substance abusers, people with poor eyesight, and those at risk of infection are most likely to benefit from this vitamin.

Sources

Vitamin A can be found naturally in the following foods: butter, carrots, pumpkin, spinach, liver, eggs, and broccoli.

Deficiency

Signs of deficiency of Vitamin A can include dry skin, night blindness and eventual blindness.

Recommended Daily Intake

The recommended daily intake of Vitamin A for males is 900 mcg and for females is 700 mcg per day.  Doses above 3,000 mcg daily are toxic for humans.