The safest route to obtaining the vitamins needed in our daily lives is to absorb them with ought nutritional extremes and use food of the highest quality standards which is available to us. The most superior way to ingest vitamins is through unprocessed, unsprayed, organically grown food.
Vitamins are essential components of structures and functions within the body that take years to develop to their full capacity, we need sufficient vitamins every day in the proper amounts consistently to optimize our body.
Dietary substances which destroy vitamins:
Caffeine, nicotine, marijuana, alcohol, greasy foods, rich foods, refined sugar, white flour, antibiotics, synthetic drugs.
- 1 Vitamin A Retinol
- 2 Vitamin B1 Thiamin (not thiamine)
- 3 Vitamin B2 Riboflavin
- 4 Vitamin B3 Niacin Niacinamide
- 5 Vitamin B5 Pantothenic Acid
- 6 Vitamin B6 Pyridoxine
- 7 Vitamin B12 Cyanocobalamin
- 8 Vitamin C Ascorbic Acid
- 9 Vitamin D Cholecalciferol
- 10 Vitamin E D-Alpha Tocopherol
- 11 Vitamin K Phylloquinone
- 12 Biotin B Complex Vitamin
- 13 Folate Folic Acid Folacin
- 14 Choline
- 15 Inositol Myo-inositol
- 16 Coenzyme Q 10 Ubiquinenone
Vitamin A Retinol
Dosage up too 4000mcg
Vitamin A is fat soluable and is essential for vision (night vision), skin membranes, cell growth, mucous membranes, reproduction and normal immunity. It is found in high amounts in liver and fish liver oils. Beta-carotene (precursor of vit. A = converts into vit. A ) is found in high quantities in carrots and dark green leafy vegetables.
Vitamin B1 Thiamin (not thiamine)
Dosage up too 100 mg
Vitamin B1 is a water soluble vitamin that readily enters and exits the body daily so it must be taken internally on a daily basis. Thiamin helps maintain a normal metabolism and helps burn carbohydrates. Vitamin B1 is found in most whole grains.
Vitamin B2 Riboflavin
Dosage up too 100 mg
Riboflavin is a water soluble vitamin which helps the mitochondria of the muscle cells within the body produce energy. Meats, poultry, fish and dairy products are all ample sources but food processing can destroy up to 80% of this vitamin. Toxicity of Riboflavin has never been reported.
Vitamin B3 Niacin Niacinamide
Dosage up to 30 mg
Niacin is a water soluble vitamin which is can be converted from the protein tryptophan. Niacin works in the glycogen energy cycle with the oxidation of fatty acids for energy as well as in the tissue respiration. The best sources of Vitamin B3 are in fish and other meats and can withstand high levels of processing without getting denatured.
Vitamin B5 Pantothenic Acid
Dosage 6 mg.
Water soluble Pantothenic acid plays multiple roles in energy metabolism. It forms part of the important co-enzyme A synthetase which aids in production of glucose and fatty acids. It is also responsible for producing the bodies natural steroid hormones and brain neurotransmitters.
Vitamin B6 Pyridoxine
Dosage up to 50 mg
Pyridoxine coenzymes function at all levels of the metabolism of proteins, amino acids, production of haemoglobin and in new proteins being produced by the body. It is also an essential nutrient needed to produce glycogen phosphorylase which breaks down muscle glycogen for fuel. It is mainly found in wheat germ, chicken, fish and eggs.
Vitamin B12 Cyanocobalamin
Dosage 4 mcg
Cobalamin forms part of the coenzymes essential for all cells, particularly rapid turnover cells like red blood cells, gastrointestinal tract and bone marrow. This B-complex vitamin is only available in animal foods and vegetarians are understandably the most deficient.
Vitamin C Ascorbic Acid
Dosage- up too 1,200 mg.
Vitamin C is water soluble and is quickly excreted out of the body. It plays a major role in the formation of collagen, the white protein fibers of the skin, bones and connective tissues. Vitamin C is also a very strong antioxidant and it can take only 30mg of vitamin C a day to prevent scurvy.
Vitamin D Cholecalciferol
Vitamin D is a fat soluble vitamin that is essential in the formation of bones. This Vitamin is also produced when your skin is exposed to sunlight, synthesis of vitamin D is a natural occurrence within the human body. In athletes 30 minutes per day of summer sun produces much more vitamin D than the RDA recommends(10mcg. / 400 iu).
Vitamin E D-Alpha Tocopherol
Dosage up too 400 mg.
Vitamin E is a strong antioxidant which is easily destroyed by food storage and food processing.
Vitamin K Phylloquinone
Dosage 100 mcg.
Vitamin K is a fat soluble vitamin which enables your blood to clot so we do not bleed to death. It is also an antidote to some blood thinners and Warfarin. It is commonly found in fresh green leafy vegetables. Vitamin K is needed in higher doses when physical trauma such as muscle contractions (running, lifting weights) is a common routine in your life.
Biotin B Complex Vitamin
Dosage 250 mcg
Biotin forms part of two enzymes (pyruvate carboxylase and acetyl-coenzyme A carboxylase. Biotin is also essential in the formation of new glucose and fatty acid syntheisis and the catabolism of branched-chain amino acids. When Biotin is in deficiency within our bodies we are unabnle to use fat, glucose properly and we are unable to break down or build up new proteins. The best food sources of Biotin are liver, sardines, egg yolk and soy flour
Folate Folic Acid Folacin
Dosage 400 mcg.
Folate is a B-complex vitamin which forms part of the transport co-enzymes that control amino acid metabolism. When there is folate deficiency it will inhibit the growth of new cells. It is mainly found in deep green leafy vegetables, legumes and egg yolk. Folate is a fragile vitamin and is commonly destroyed with food processing. High intake levels of folate may mask the test fo serious disease (ie- pernicious anemia)
Read: Diet Wiki – Ingredients
Choline is not technically a vitamin because the body is able to produce it but most choline still comes from our diet. It forms Lecithin which makes up our cell membranes and in the brain choline forms part of the acetylcholine (neurotransmitters) which plays a major role in memory. Choline has been used with moderate success to improve memory in the elderly.
Forms part of the lipids in the cell membranes and is essential in calcium metabolism and insulin metabolism
Coenzyme Q 10 Ubiquinenone
Coenzyme Q 10 is essential for virtually all energy production, it helps transfer electrons within mitochondria and are intricately involved in maintaining immunity. It is directly involved in the well being of your heart. In japan CoQ10 has been used successfully to treat hundred of thousands of heart patients. No Toxicity has ever been reported even with 100 mg ofCoQ10 per day for 4 years!