Food sources:
Vitamin B12 is not found in foods of vegetable origin.
B-12 can only be found in animal sources such as poultry, eggs, milk (soya), cottage cheese, fish (tuna), meat, beef liver and kidney, bee pollen, breakfast cereals, sunflower margarines and yeast extracts.

Deficiency:
Vitamin B12 is one of a water-soluble vitamins and the body cannot store them. After the body uses the vitamin, leftover amounts leave the body through the urine.
Low levels of B12 can cause anaemia, numbness or tingling in the arms and legs, weakness and loss of balance,  Alzheimer’s disease and dementia.
A low level of vitamin B12 has also been associated with asthma, depression, AIDS, tinnitus, diabetic neuropathy and low sperm counts.
Because vitamin B12 comes primarily from animal products, people who follow a strict vegetarian or vegan diet and do not consume eggs or dairy products may require vitamin B12 supplements. Therefore, vegetarians are strongly encouraged to supplement.

Recommended dietary allowances (RDA):
Although the daily intake required is small, Vitamin B12 absorption in the human body is poor, so higher amounts are required.
Adults (men and women) need 2.0 micrograms of vitamin B12 each day.
2.6 mcg/day - pregnant women
2.8mcg/day - breastfeeding women
0.2 mcg - infants and children
Some people who have problems with absorption or have had bowel surgery may need injections of Vitamins B12 to prevent deficiency because their bodies can’t absorb oral supplements properly.

Tips:
•    Fermentation in the manufacture of yoghurt destroys much of the B12 present. Boiling milk can also destroy much of the B12.
•    If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage.
•     If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.

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• April 16, 2008 -- Vitamin B9 (Folic Acid, Folate, Folacin)

Benefits:
Vitamin B 9 is a water-soluble vitamin. Folate occurs naturally in food, folic acid is a synthetic folate form.
Vitamin B9 is needed for energy production and a strong immune system. It is crucial to the good health of every cell in the body, including skin cells, red and white blood cells.
Folic acid plays an essential role in human growth and development.

Food Sources:
Fruits – dates, oranges and orange juice
Vegetables- asparagus, dark green leafy vegetables (spinach, mustard greens, turnip greens, escarole, beet greens, radicchio), broccoli, cauliflower, cabbage, avocado, Brussels sprouts
Meats- beef liver, lean meats, turkey
Fish- canned tuna, salmon
Legumes- lentils, pinto beans, garbanzo beans, kidney beans, peas, brewer’s yeast
Grains- wheat germ, whole grains, soy flour
Dairy products- milk, cheese

Folic Acid and Pregnancy – Folic acid is especially essential for pregnant women. If women do not take in enough folic acid before conception and during pregnancy, there is an increased risk that the baby will have congenital malformations. Folic acid greatly reduces the incidences of neural tube defects such as Spina bifida (split spine). Pregnant women who do not consume enough of the vitamin also have an increased chance of giving birth prematurely or of having low birth weight babies. Pregnant and lactating women are encouraged to supplement this vitamin in addition to consuming a diet rich in folic acid.

Deficiency:
In most cases a folic acid deficiency occurs without any symptoms.
Because folic acid is often deficient in those who are depressed, a supplement may help.
People who are at high risk of strokes and heart disease may greatly benefit by taking folic acid supplements.
Vitamin B9 (Folic Acid) deficiency signs and symptoms such as diarrhoea, appetite and weight loss, weakness, headache, irritability, heart palpitations, difficulty breathing, anorexia, forgetfulness, acne and sore tongue. A severe deficiency results in anaemia in adults and can slow the rate of growth in children. If left unchanged could lead more seriously to anaemia and possibly cancer.

Side effects:
Toxicity from excessive folic acid intake does not normally occur, as folic acid is water soluble and regularly excreted by the body. Very large intakes may cause stomach problems, sleep problems, skin reactions, and seizures.

Daily recommendation:
400 mcg per day for adults
500 mcg per day for lactating women
600 mcg per day for pregnant women

Tips:
•    Regarding whether or not you should take Vitamin B9 supplements, it should be noted that folic acid is water-soluble (you absorb only about half of the folic acid you eat), and is easily destroyed by microwaving, processing, overcooking, or reheating.
•    Folic Acid deficiency is one of the most common nutritional deficiencies and has been observed in alcoholics, pregnant women and people with absorption problems such as ulcerative colitis.

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• April 16, 2008 -- Vitamin B12 (Cyanocobalamin, Cobalamin)

Benefits:
Vitamin B6 (Pyridoxine) is used in processing and metabolism of proteins, fats and carbohydrates, while assisting with controlling your mood as well as your behaviour. Hence, this vitamin is important in brain functions, such as elevating mood. Vitamin B6 (Pyridoxine) is required for the balancing of hormonal changes in women as well as assisting the immune system and the growth of new cells. The Pyridoxine might also be of benefit for children with learning difficulties, as well as assisting in the prevention of dandruff, eczema and psoriasis.

Good sources:
Fruits- bananas, apricots, cantaloupe
Vegetables- avocado, carrots, spinach, yams
Meats- chicken breast, turkey breast, liver, kidney, pork loin, beef
Nuts-sunflower seeds, walnuts
Cereals-wheat germ, whole grains, oatmeal
Dairy products-eggs, butter, cheese
Legumes- garbanzo beans, brown rice
Fish - salmon, tuna
Peanut butter
Potatoes

Deficiency:
A deficiency in Vitamin B6 (Pyridoxine) could cause: nerve damage (neuropathy) and insomnia, irritability, skin changes (such as dermatitis and acne), asthma and allergies. Kidney stones may also appear.
Women in particular may suffer from severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy. Mood swings, depression as well as loss of sexual drive is sometimes noted when pyridoxine is in short supply and the person is on hormone replacement therapy or on birth control pills. Because vitamin B6 is needed to form red blood cells, deficiency can cause Anaemia.
Vitamin B6 deficiency can cause seizures, particularly in infants. Anticonvulsants may be ineffective in treating these seizures. Also, people taking – diuretics (water pills) or antibiotics may increase the risk of Vitamin B6 deficiency.

Side effects:
Supplementation should be controlled as extreme dosage, such as in excess of 2,000 mg per day, may cause neurological damage to the extremities.
People on medication for Parkinson’s disease should be careful about taking Vitamin B6 as it can inactivate L-dopa.
People taking Pyridoxine late at night sometimes experience very vivid dreams.

Daily Recommendation:
1.3 mg - 1.5 mg. for adults under age 50
1.5 mg. - 1.7 mg. for adults over the age of 50
1.9 mg for pregnant women
2 mg for breastfeeding women

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Food sources of vitamin B5
Vitamin B5 (Pantothenic acid) can be found naturally in legumes and beans, eggs, brewer’s yeast, fresh vegetables(broccoli), beef, pork, kidney, liver, poultry, milk, mushrooms, nuts, royal jelly, saltwater fish, whole grain cereals, oatmeal and whole wheat.

Deficiency of vitamin B5
The symptoms are - fatigue, headaches, nausea, tingling in the hands, depression, personality changes and cardiac instability. Also can be reported- frequent infection, fatigue, abdominal pains, sleep disturbances and neurological disorders including numbness, muscle weakness and cramps are also possible indications that this nutrient is in short supply.
Vitamin B5 is a water soluble vitamin which means it is liable to destruction by food processing, sulphur drugs, sleeping pills, alcohol and caffeine. People under stress, prone to allergies might develop a shortage of this vitamin.

Side effect
Common symptoms could include: diarrhoea, upset stomach, fatigue.
Taking 1,500 mg a day over an extended period may cause sensitivity to the teeth.

Daily recommendation
Children- (9-13 years) 4 mg/s
Women- 5 mg/s per day
Men: 7 mg/s per day

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Vitamin B-3, also commonly called Niacin, is a member of the B-complex vitamin family.
Benefits: Facilitates the body’s ability to eliminate toxins, assists in antioxidant and detoxification functions, help stabilize blood sugar, help lower cholesterol level, relieve acne, migraines, vertigo, forgetfulness, high blood pressure, diarrhoea, support genetic processes in your cells, helps your body process fats.

The best sources of Vitamin B-3:
Fruits: dates, mango, peach
Vegetables: mushrooms, asparagus, broccoli, carrots, tomatoes, green vegetables, turnips, carrots and celery
Dairy products: milk, cheese, eggs,
Meats: chicken breast, lean meat, veal, beef liver, beef kidney, pork, venison
Fish: tuna, salmon, swordfish, prawns
Nuts and seeds: peanuts, sunflower seeds, almonds,
Wheat and legume products: cereal bran or germ, whole grain, rice bran, beans, corn flour, barley, lentils,Some of the other sources include:sweet potatoes, brewer’s yeast

Vitamin-B3 Deficiency:
Because of its unique relationship with energy production, vitamin B3 deficiency is often associated with general weakness, forgetfulness, nausea or vomiting, loss of appetite, muscular weakness, skin infections, sores in the mouth, headache, anaemia and trouble sleeping or relaxing. Digestive problems can also be associated with niacin deficiency. When the deficiency is severe, a disease called Pellagra. The first symptom is easily recognizable. A lesion appears on skin that has been exposed to sunlight. This more serious condition must be treated immediately. Pellagra is also characterized by symptoms including dermatitis, irritability or diarrhoea.

Health Conditions:
Vitamin B3 may play a role in the prevention or treatment of the following health conditions: Alzheimer’s disease, Cataracts, Convulsions, Depression, Diabetes, Gout, Smelling and taste disorders, Hallucinations, Headaches, HIV/AIDS, Hyperactivity, Menstrual pain, Multiple sclerosis, Osteoarthritis, Vertigo, Rheumatoid arthritis, Insomnia.

Side effects:
Very large intakes (>3000 mg) may causes liver damage, peptic ulcers, skin rashes, headaches, low blood pressure.

It is NOT recommended for:
Pregnant or breastfeeding women should take niacin under medical supervision.Adult people suffering from kidney disease and children under age 12 are not recommended to take Vitamin B3.

Daily intake recommendation:
18-20 mg per day for men
12-15 mg per day for women

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SOURCES:
Fruits-papayas, raisins, apricots, pineapples, bananas,
Nuts and oilseeds-almonds, walnuts, pistachio nuts, cashew nuts, mustard seeds
Dairy products - milk, eggs, cottage cheese, yogurt, yeast,
Vegetables - asparagus, okra, turnip, radish, spinach, brussel sprouts, lettuce, cauliflower, most of the dark green leafy vegetables, mushrooms
Meats - liver, kidney and heart, beef
Cereals - barley, wheat germ, wheat flour, rice
Legumes - soya beans, peas, lentil, gram (black, red, bengal)
Fish - oily fish, salmon
Side effects: There is no known toxicity to riboflavin.
Because riboflavin is a water-soluble vitamin, excess amounts are easily excreted by the body in the urine. Possible reactions to very high doses may include itching, numbness, burning or prickling sensations and sensitivity to light. Excess riboflavin excreted in the urine causes it to become bright yellow in color, which many people notice when they take B vitamin supplements. Also sulpha drugs and alcohol can destroy vitamin B2.

Daily intake recommendation:
1.7 mg for men
1.3 mg for women
1.6 mg for breastfeeding women

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• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic Acid (B5)
• Pyridoxine (B6)
• Biotin (B8)
• Folic Acid (B9)
• Cyanocobalamin (B12)

The Thiamine helps the cells of the body convert carbohydrates into energy. It’s also needed for healthy functioning of the heart, nervous system and muscles, liver, mouth, skin, hair and eyes.

         SOURCES OF VITAMIN B1:

        Very good sources of vitamin B1 (Daily Value > = 50%) include:

• Asparagus, Romaine lettuce, Spinach, Mushrooms, Sunflower seeds,
•  TunaGreen peas, Tomatoes, Eggplant, Brussels sprouts

   Also good sources are:

• Cabbage (cooked), Chicory (raw), Carrots, Avocado
• Oats, Barley, Millet (raw)
• Spaghetti, Couscous
• Pecans (dried), Peanuts (raw), Pistachio nuts, Hazelnuts (dried), Chestnuts
• Pumpkin and squash seeds, Sesame seeds
• Whole Wheat, Wheat germ
• Rice (brown), Toast (white bread), Lentils
• Cereal (corn flakes, whole grain)
• Soy Milk, Miso, Peanut butter, Bakers Yeast (dry)
• Pinto Beans, Bean sprouts, Kidney Beans, Adzuki Beans, Soya Beans
• Potatoes (baked)
• Pork, Beef Liver, Fish, Oysters
• Oranges and orange juice, Raisins, Watermelon

VITAMIN B1 DEFICIENCY:
The most notable symptom of a Vitamin B1 deficiency is a condition called Beriberi.  Symptoms include:

• mental confusion
• poor appetite
• headaches
• muscle fatigue
• poor concentration
• depression
• irritability
• heart problems (rapid heartbeat)
• nerves that tingle and tiredness

HEALTH CONDITIONS:
Vitamin B1 may play a role in the prevention and treatment of the following health conditions:

• Alcoholism
• Depression
• Alzheimer’s disease
• Epilepsy
• HIV/AIDS
• Multiple Sclerosis

Daily Intake Requirements:
This vitamin is non – toxic and really is not possible to consume “too much”.
Thiamine is water soluble and cannot be stored in the body.  It’s eliminated through the urine.
Women should have 1.2 mg every day, and men should have 1.5 mg each day.

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Vitamin A (or beta carotine) is necessary for the function of light-sensitive nerve cells (photoreceptors) in the eye’s retina. It also helps keep the skin and the lining of the lungs, intestine, and urinary tract healthy and protects against infections. Carotenoids, such as beta-carotine, are pigments in vegetables that give them their yellow, orange or red color. Once consumed, carotenoids are slowly converted to vitamin A in the body. Carotenoids are best absorbed from cooked or homogenized vegetables served with some fat or oil.

Vitamin A Deficiency

Night blindness is one of the early signs of vitamin A deficiency. Blindness can eventually develop.Bacterial invasion and permanent scarring of the cornea of the eye (xerophthalmia) is a symptom of more profound deficiency. Profound vitamin A deficiency also results in altered appearance and function of skin, lung, and intestinal tissues. Children are most at risk of vitamin A deficiency because they have not yet developed adequate vitamin A stores. It has been estimated that 0.5 million children in the world become blind each year, 70% of these due to vitamin A deficiency.

The diagnosis is based on symptoms and blood tests.

Recommendation:

Taking high doses of vitamin A for several days corrects the deficiency. Vitamin A deficiency is common in areas of the world where people do not eat enough of certain foods:

• Animal and fish liver
• Orange, yellow and green vegetables
• Eggs
• Milk products

For example, the deficiency occurs in southern and eastern Asia, where rice is the main food. Disorders that impair the intestine’s absorption of fats can reduce the absorption of vitamin A and increase the risk of vitamin A deficiency. Surgery on the intestine or pancreas can have the same effect. Liver disorders can interfere with the storage of vitamin A.People with an increased risk of vitamin A deficiency:

• Drinkers
• Smokers
• Women on the pills
• Most multiple vitamins contain little or no vitamin A.

Vitamin A Excess

Consuming too much vitamin A causes:

• hair loss
• cracked lips
• dry skin
• weakened bones and muscle pain
• headaches
• increased pressure in the brain

The diagnosis is based on symptoms and blood tests.

Most people recover completely when they stop taking vitamin A supplements.

Remember !!!

• Too much vitamin A can cause toxicity. For example, taking daily doses 10 times the RDA (recommended daily allowance) or greater for a period of months can cause toxicity. Special formulations of high dose vitamin A may be taken to treat severe acne or other skin disorders. A smaller dose can cause toxicity in infants, sometimes within a few weeks. Sometimes children accidentally take a very high dose, and toxicity occurs quickly.

• Carotenoids can be consumed in foods without causing toxicity because their conversion to vitamin A is very slow. However, when large amounts are consumed, the skin turns a deep yellow (carotenosis), especially on the palms and soles. High-dose supplements of beta-carotene may increase the risk of cancer.

Clinical uses of vitamin A

Some derivatives are used to treat acne and skin wrinkling (trade name Accutane, also known as isotretinoin).

Other derivatives are used to treat breast cancer (4-HPR, Fenretinide). No one should consume vitamin A in quantities exceeding the RDA without a doctor’s advice because of the dangers of toxicity.

Approxiately 20% of vitamin A which is not absorbed is excreted within one or two days into the faeces. Of the 80% absorbed, about 20% to 50% either combines with or burns down into products that are excreted within about one week in the faeces or urine. The remainder 30% to 60% of the absorbed vitamin A is stored.

Recommended Daily Allowance - Vitamin A

Men 600 mcg Women 600 mcg Children 600 mcg Infants 350 mcg Lactating Women 950 mcg

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