Do You Take Vitamins?

Do you take vitamins?

Here is a condensed list and recommended daily intake.
Consult your doctor.

Vitamin A (retinol)
Vitamin A is found in fish, vegetables, eggs, milk, cheese, butter and liver. It is important for healthy bones, lining tissues, the immune system, vision and skin. Vitamin A has a role in protectin against cancer. Deficiency of vitamin A can lead to faulty and slow development of bones and teeth, dry eyes and night blindness, and poor skin and hair. An excess of vitamin A can cause intense sleepiness, enlarged liver and spleen, loss of appetite, headache, nausea and skin irritability. The recommended daily intake of vitamin A is 1 mg RDA.

Vitamin B1 (thiamine)
Vitamin B1 is found in pork, milk, fruit, whole grain and pulses although it can be destroyed by overcooking foods. It has a role in the removal of carbon dioxide from the system. Deficiency of vitamin B1 can cause beriberi and polyneuritis. Excess levels of vitamin B1 are excreted.The recommended daily intake of vitamin B1 is 1.2 mg

Vitamin B2 (riboflavin)
Vitamin B2 is found in milk, eggs, fish, spinach, liver, asparagus and broccoli. It has a role in carbohydrate and protein metabolism. Deficiency of vitamin B2 can lead to problems with vision, cataracts, corneal ulcerations and skin conditions such as dermatitis. Excessive quantities of vitamin B2 are usually excreted but some storage can also occur in the liver, kidneys and heart. The recommended daily intake of vitamin B2 is 1.7 mg

Vitamin B6 (pyridoxine)
Vitamin B6 is found in vegetables, wholegrain cereals and meats. It has an important role in the synthesis of neurotransmitters, protein metabolism and certain hormones (e.g. insulin). Deficiency of vitamin B6 can lead to retarded growth and lesions around the lips and mouth. Excessive quantities can lead to memory problems. The recommended daily intake of vitamin B6 is 2 mg.

Vitamin B12 (cobalamin)
Vitamin B12 is found in eggs, dairy products and meat but can be destroyed by overcooking food. It has an essential role in fatty acid metabolism. Deficiencies of vitamin B12 can cause pernicious anemia as well as nervous and mental disorders. Excessive levels are excreted. The recommended daily intake of vitamin B12 is 0.1 mg.

Vitamin C (ascorbic acid)[brVitamin C is found in green vegetables, fruit, strawberries, tomatoes and potatoes. It has an important role in the formation of collagen. Deficiency of vitamin C can lead to poor wound healing, internal bleeding and scurvy. Excessive amounts of vitamin C are excreted. The recommended daily intake of vitamin C is 60 mg, RDA 1000 mg+

Vitamin D (ergocalciferol)
Vitamin D is found in cod-liver oil, dairy produce, milk and eggs. It increases the absorption of calcium and promotes growth. Deficiency of vitamin D can lead to rickets in children and osteomalcia (softening of bones) in adults. Excessive amounts may deposit calcium in the kidneys or arteries and could lead to kidney failure. The recommended daily intake of vitamin D is 0.005 mg.

Vitamin E (tocopherol)
Vitamin E is found in alfalfa, lettuce and wheat germ oils. It is an antioxidant and helps protect the structure of cells. Deficiency of vitamin E causes brain and nervous system degeneration, impaired vision, skin disorders, anemia and fluid retention. Excessive quantities may lead to nausea, vomiting, diarrhea and abdominal pain. The recommended daily intake of vitamin E is 10 mg.

Vitamin K (phylloquinone)
Vitamin K is found in green leaf vegetables, certain cereals, fruits and meats. It has an important function in the formation of blood factors. Deficiency causes hemorrhaging. The recommended daily intake of vitamin K is 0.06-0.08 mg.