Vitamin B-5 (pantothenic acid)

Essential for the metabolism of food and release of energy for cellular function. Vital for formation and synthesis of hormones and support of the adrenal glands.

Conditions that may be helped: Osteoarthritis and rheumatoid arthritis. Fatigue, restlessness, irritability, depression, neuritis, decreased coordination.

Deficiency signs: Deficiency is rare. Toxicity signs: Rare.

Food sources: Liver, eggs, nuts, legumes, whole grains.

Vitamin B-6 (pyridoxine)

Essential for metabolism of amino acids, healthy teeth, gums, red blood cells and nervous system. Regulates brain activity and growth. Aids in the synthesis of neurotransmitters and utilization of DNA and RNA needed for the process of cell reproduction. Important for metabolism of hormones and immune function.

Conditions that may be helped: PMS symptoms such as water retention and irritability. Osteoarthritis and rheumatoid arthritis. Combats nausea and vomiting associated with pregnancy. Convulsions, depression, lack of muscle coordination, carpal tunnel syndrome.

Depleted by: Alcohol, coffee, stress, heat, sunlight, high protein diet, sugar, cortisone, penicillin, ERT.

Deficiency signs: Low blood sugar, hair loss, cracks around mouth and eyes, numbness and cramps in arms and legs, visual disturbances.

Toxicity signs: Losing sense of touch, numb feet, unsteady gait, loss of coordination.

Food sources: Chicken, fish, meat, whole grains, eggs, brown rice, liver, banana, sunflower seeds, alfalfa sprouts, wheat germ, prunes, avocado, grapes, peas.

Vitamin B-12 (cyanocobalamin)

Essential for healthy red blood cells, and proper functioning of all cells, bone marrow, nervous system and intestines. Involved in metabolism of food and synthesis of DNA and RNA.

Conditions that may be helped: Low blood sugar, difficulty with concentration, memory loss, depression, agitation, manic behavior, hallucinations, osteoarthritis, osteoporosis, bursitis, some forms of anemia.

Deficiency signs: Anemia, neuritis, fatigue, nerve damage, soreness or weakness of arms and legs, decreased sensory perception.

Toxicity signs: No known toxicity.

Food sources: Dairy products, fish, liver, kidney, milk, meat.

Biotin

One of the B-complex vitamins. Essential for metabolism of food: amino acids, fatty acids, and nucleic acid. Essential for chemical systems in the body.

Conditions that may be helped: Enhances the immune response for Chronic Fatigue Syndrome and candida (yeast) infections. Seborrhea dermatitis, diabetes.

Deficiency signs: Depression, lassitude, sleepiness, skin disorders.

Toxicity signs: No known toxicity.

Food sources: Liver, kidney beans, lima beans, dark green leafy vegetables.

Choline

Considered one of the B-complex vitamins. It functions with inositol as part of lecithin. Synthesis of phospholipids in the brain and nervous system. Precursor of acetylcholine; involved in nerve transmission. Prevents fats from building up in the liver; helps move fats into the cells. Also essential for healthy kidneys and gallbladder.

Conditions that may be helped: Atherosclerosis, hepatitis, high cholesterol, stroke, multiple sclerosis, hyperthyroidism, hypertension, asthma, eczema, alcoholism.

Depleted by: Too little protein in the diet.

Deficiency signs: Fatty deposits in the liver, heart trouble, bleeding stomach ulcers, bleeding kidneys, high blood pressure, atherosclerosis, hardening of the arteries.

Toxicity signs: Long-term, high doses of choline may create a Vitamin B-6 deficiency.

Food sources: Liver, whole grains, soybeans, legumes, egg yolk, brewer's yeast, wheat germ; also lecithin.

Folic acid (folacin)

Another member of the B-complex family. Involved in the synthesis of the nucleic acids DNA and RNA, thus essential for growth and reproduction. Formation of healthy red blood cells. Stimulates production of hydrochloric acid in the stomach and stimulates the appetite. Helps liver function and important for healthy brain function and mental well being.

Conditions that may be helped: Pernicious anemia, fatigue, heart disease, prevention of birth defects, adrenal exhaustion, baldness, atherosclerosis, diverticulitis, arthritis, psoriasis.

Depleted by: Alcohol, caffeine, sugar, stress, heat, sunlight, oxygen, sulfa drugs, ERT.

Deficiency signs: Graying hair, poor growth, swollen tongue, anemia, forgetfulness, sores at mouth corners.

Toxicity signs: No known toxicity in most people.

Food sources: Green leafy vegetables, spinach, liver, meat, whole grains.

Herbal sources: Alfalfa, chickweed, sage, parsley, nettles.

Inositol

A lipotropic nutrient that is part of B-complex, and similar to biotin and choline. Involved in phospholipid synthesis. Aids in nerve transmission and regulates enzyme activity.

Conditions that may be helped: Atherosclerosis, high blood pressure, schizophrenia, glaucoma, baldness, cirrhosis, asthma, insomnia.

Depleted by: Coffee.

Deficiency signs: Constipation, eczema, hair loss.

Toxicity signs: No known toxicity.

Food sources: Fruits, grains, vegetables, nuts, legumes, organ meats.

Vitamin C (ascorbic acid)

This is a primary water-soluble and antioxidant vitamin. It is essential for tissue growth and repair, and formation of collagen. It helps increase the absorption and effectiveness of iron and calcium, and the utilization of folic acid. Involved in the synthesis of neurotransmitters and cholesterol regulation.