VITAMINS+MINERALS - Nombri Supplements

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VITAMINS+MINERALS

INGREDIENTS INFO

VITAMIN/MINERAL

SOURCES

INDICATION

EFFICACY

CLAIMS

FAT SOLUBLE VITAMINS CAN BE STORED IN THE BODY AND NEED NOT BE CONSUMED DAILY. WHILE IT IS DIFFICULT TO "OVERDOSEā€ ON THEM FROM ORDINARY SOURCES, CONSUMING MEGA DOSES OF FAT SOLUBLE VITAMINS, ESPECIALLY A AND D, CAN LEAD TO A DANGEROUS BUILDUP IN THE BODY.
ABBREVIATIONS
: IU = INTERNATIONAL UNITS; MG = MILLIGRAMS; MCG=MICROGRAMS.

VITAMIN A RETINOL
MEN: 3 000 IU WOMEN: 2 700 IU

LIVER, FORTIFIED MILK (RETINOL FORM - SEE BELOW FOR CAROTENE SOURCES.)

ESSENTIAL FOR EYES, SKIN AND THE PROPER FUNCTION OF THE IMMUNE SYSTEM. HELPS MAINTAIN HAIR, BONES AND TEETH.

DEFICIENCY: NIGHT BLINDNESS; REDUCED HAIR GROWTH IN CHILDREN;
LOSS OF APETITE; DRY, ROUGH SKIN; LOWERED RESISTANCE TO INFECTION; DRY EYES.
OVERDOSE: HEADACHES; BLURRED VISION; FATIGUE; DIARRHEA; IRREGULAR PERIODS; JOINT AND BONE PAIN; DRY, CRACKED SKIN; RASHES; LOSS OF HAIR; VOMITING, LIVER DAMAGE.

BETA CAROTENE
(PRO-VITAMIN A) (SEE VITAMIN A)

CARROTS, SQUASH, BROCCOLI, GREEN LEAFY VEGETABLES

ANTIOXIDANT. CONVERTED TO VITAMIN A IN THE BODY. (SEE VITAMIN A)

THE ANTIOXIDANT PROPERTIES OF THIS NUTRIENT MAY BE A FACTOR IN REDUCING THE RISK OF CERTAIN FORMS OF CANCER.

VITAMIN D
MEN: 100 IU WOMEN: 100 IU

EGG YOLK, MILK, EXPOSURE TO SUN ENABLES BODY TO MAKE ITS OWN VITAMIN D.

HELPS BUILD AND MAINTAIN TEETH AND BONES. ENHANCES CALCIUM ABSORPTION.

DEFICIENCY: RICKETS IN CHILDREN; BONE SOFTENING IN ADULTS; OSTEOPOROSIS. OVERDOSE: CALCIUM DEPOSITS IN ORGANS; FRAGILE BONES; RENAL AND CARDIOVASCULAR DAMAGE.

VITAMIN E
MEN: 9-10 MG WOMEN: 6-7 MG

CORN OR COTTONSEED OIL, BUTTER, BROWN RICE, SOYBEAN OIL, VEGETABLE OILS SUCH AS CORN, COTTONSEED OR SOYBEAN, NUTS, WHEAT GERM.

ANTIOXIDANT. HELPS FORM RED BLOOD CELLS, MUSCLES AND OTHER TISSUES. PRESERVES FATTY ACIDS.

DEFICIENCY: RARE, SEEN PRIMARILY IN PREMATURE OR LOW BIRTH WEIGHT BABIES OR CHILDREN WHO DO NOT ABSORB FAT PROPERLY. CAUSES NERVE ABNORMALITIES. OVERDOSE: UNKNOWN.

THE ANTIOXIDANT PROPERTIES OF THIS NUTRIENT MAY BE A FACTOR IN REDUCING THE RISK OF CERTAIN FORMS OF CANCER.

VITAMIN K
NONE ESTABLISHED. ESTIMATED AT 0.03 MCG/KG

CORN OR COTTONSEED OIL, BUTTER, BROWN RICE, SOYBEAN OIL, VEGETABLE OILS SUCH AS CORN, COTTONSEED OR SOYBEAN, NUTS, WHEAT GERM.

ANTIOXIDANT. HELPS FORM RED BLOOD CELLS, MUSCLES AND OTHER TISSUES. PRESERVES FATTY ACIDS.

DEFICIENCY: RARE, SEEN PRIMARILY IN PREMATURE OR LOW BIRTH WEIGHT BABIES OR CHILDREN WHO DO NOT ABSORB FAT PROPERLY. CAUSES NERVE ABNORMALITIES. OVERDOSE: UNKNOWN.

WATER SOLUBLE VITAMINS ARE NOT STORED IN THE BODY AND SHOULD THEREFORE BE CONSUMED DAILY.

THIAMINE VITAMIN B1
MEN: 0.8 - 1.3 MG WOMEN: 0.8 MG

SUNFLOWER SEEDS, PORK, WHOLE AND ENRICHED GRAINS, DRIED BEANS.

NECESSARY FOR CARBOHYDRATE METABOLISM AND MUSCLE COORDINATION. PROMOTES PROPER NERVE FUNCTION.

DEFICIENCY:
ANXIETY; HYSTERIA; DEPRESSION; MUSCLE CRAMPS; LOSS OF APETITE; IN EXTREME CASES BERIBERI (MOSTLY IN ALCOHOLICS).
OVERDOSE:
UNKNOWN, ALTHOUGH EXCESS OF ONE B VITAMIN MAY CAUSE DEFICIENCY OF OTHERS.

RIBOFLAVIN VITAMIN B2
MEN: 1.3 - 1.6 MG WOMEN: 1.1 MG

LIVER, MILK, SPINACH, ENRICHED NOODLES, MUSHROOMS.

NEEDED FOR METABOLISM OF ALL FOODS AND THE RELEASE OF ENERGY TO CELLS. ESSENTIAL TO THE FUNCTIONING OF VITAMIN B6 AND NIACIN.

DEFICIENCY: CRACKS AND SORES AROUND THE MOUTH AND NOSE; VISUAL PROBLEMS.
OVERDOSE: SEE VITAMIN Bl.

NIACIN VITAMIN B3
MEN: 16-23 MG WOMEN: 14-16 MG NIACIN IS CONVERTED TO NIACINAMIDE IN THE BODY.

MUSHROOMS, BRAN, TUNA, CHICKEN, BEEF, PEANUTS, ENRICHED GRAINS.

NEEDED IN MANY ENZYMES THAT CONVERT FOOD TO ENERGY. HELPS MAINTAIN A HEALTHY DIGESTIVE TRACT AND NERVOUS SYSTEM. IN VERY LARGE DOSES, LOWER CHOLESTEROL (LARGE DOSES SHOULD ONLY BE TAKEN UNDER THE ADVICE OF A PHYSICIAN).

DEFICIENCY:
IN EXTREME CASES, PELLAGRA, A DISEASE CHARACTERIZED BY DERMATITIS, DIARRHEA AND MOUTH SORES.
OVERDOSE:
HOT FLASHES; ULCERS; LIVER DISORDERS; HIGH BLOOD SUGAR AND URIC ACID; CARDIAC ARRYTHMIAS.

PANTOTHENIC ACID VITAMIN B5
MEN: 2.5 MG WOMEN: 2.5 MG

ABUNDANT IN ANIMAL TISSUES, WHOLE GRAIN CEREALS AND LEGUMES.

CONVERTS FOOD TO MOLECULAR FORMS. NEEDED TO MANUFACTURE ADRENAL HORMONES AND CHEMICALS THAT REGULATE NERVE FUNCTION.

DEFICIENCY:
UNCLEAR IN HUMANS.
OVERDOSE:
SEE VITAMIN Bl.

VITAMIN B6 PYRIDOXINE
MEN: 1.8 MG WOMEN: 1.5 MG

ANIMAL PROTEIN FOODS, SPINACH, BROCCOLI,
bananas.

NEEDED FOR PROTEIN METABOLISM AND ABSORPTION, CARBOHYDRATE METABOLISM. HELPS FORM RED BLOOD CELLS. PROMOTES NERVE AND BRAIN FUNCTION.

DEFICIENCY:
ANEMIA, IRRITABILITY, PATCHES OF ITCHY, SCALING SKIN; CONVULSIONS.
OVERDOSE:
NERVE DAMAGE.

VITAMIN B12 CYANOCOBALAMIN
MEN: 2 MCG WOMEN: 2 MCG

FOUND ALMOST EXCLUSIVELY IN ANIMAL PRODUCTS.

BUILDS GENETIC MATERIAL. HELPS FORM RED BLOOD CELLS.

DEFICIENCY:
PERNICIOUS ANEMIA; NERVE DAMAGE. (NOTE:
DEFICIENCY RARE EXCEPT IN STRICT VEGETARIANS, THE ELDERLY OR PEOPLE WITH MALABSORPTION DISORDERS.)
OVERDOSE:
GOUT-LIKE JOINT PAIN.

 
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