Vitamins A and B

Vitamin A-- Can be stored in the body and need not be replenished daily. It occurs in two forms. Carotene found in both foods of plants and animals. Also, retinol found in foods on animal origin only. Recommended daily allowance for men 5000 IU. Female RDA 4000 IU. Helps prevent many eye disorders like night blindness. Helps with many skin problems like age spots, wrinkles, and acne. Found in fish oil, liver, carrots, eggs and dairy products. If your diet contains many of these foods it is unlikely you need Vitamin A supplementation. Vitamin B1 ( Thiamine) All B-complex vitamins are not stored in the body. They should all be taken together at the same amount 50mg. Thiamine helps growth, aids digestion, and improves mental attitude. Found in wheat, meats, vegetables and milk. Smokers, drinkers and pregnant women may need extra Thiamine. Vitamin B2 ( Riboflavin) Like the other B vitamins it is not stored in the body. For normal adults 1.2 to 1.7mg is the RDA. America.s most common deficiency is riboflavin. Aids in growth, healthy skin, nails, hair, vision, and helps with metabolism. Found in milk, liver, cheese, green vegetables, and fish. Stress conditions require additional B- complex vitamins. Vitamin B6 ( Pyridoxine) Excreted within eight hours of ingestion, needs to be replaced by foods or supplements. Recommended daily intake 1.6 to 2.0 mg daily. Helps with metabolism and various nervous and skin conditions. Also, reduces night muscle spasms and leg cramps. Found in wheat products, liver, soy beans, cabbage, rice, eggs and peanuts. Heavy protein eaters will need extra amounts of this vitamin. Vitamin B12 ( Cobalamin) Commonly known as red vitamin or cyanocobalamin. Needs to be combined with calcium for absorption. B-12 deficiency can be hidden in a vegetarian diet. Recommended dose is 2 mcg. Helps with red blood cell formation. Helps increase energy, improve concentration, memory and balance. Found in liver, beef, eggs, milk, and cheese. Elderly people have difficulty absorbing B-12 and may require supplementation by injections. Information compiled by Earl Mindell.s Vitamin Bible