Vitamin Sources

Natural Vitamins are found in organic foods that only come from plants and animals. The human body cannot synthecially make these vitamins on its own. It is because of this that vitamins must be given to the body either by ingesting proper foods or by taking a dietary supplement. Vitamins are extreemly important for the human body to function properly. They are necessary for growth, general-well being and vitality.

Vitamins cannot be given to the body without ingesting food. It is because of this that it is suggested that vitamins be taken with a meal. Vitamins help control the body's metabolism, assist in forming and repairing bone and tissue, and help convert fat and carbohydrates into energy. It is extreemly important that one must remember that vitamins cannot replace food, they should be used to add to the vitamins that food provides.

Vitamin A

• Repair & growth of body tissues • Protects mucous membrane of mouth, throat, lungs and nose • Helps maintain smooth, disease-free skin • Counteracts night blindness. • Reduces risk of lung and certain types of oral cancers
Natural Sources: Dark green leafy vegetables, Yellow-orange vegetables and fruits, Liver, Milk, Butter

Vitamin B1

• Aids in digestion of carbohydrates • Essential to the normal working of the nervous system, heart and muscles • Stabilizes appetite • Promotes growth • Generates energy
Natural Sources: heat germ, liver, pork, whole & enriched grains, dried beans

Vitamin B2

• Aids in formation of red blood cells and antibodies • Essential for carbohydrate, protein and fat metabolism • Promotes general health • Necessary for the maintenance of good skin, nails, hair and good vision • Maintains cells respiration
Natural Sources: Dairy products, green leafy vegetables (like spinach), whole & enriched grains

Vitamin B6

• Building blocks of protein • Necessary for synthesis and breakdown of amino acids • Promotes healthy skin • Aids in production of antibodies • Reduces muscle spasms and leg cramps • Helps maintain a proper balance of phosphorous and sodium
Natural Sources: Fish, poultry, lean meats, whole grains

Vitamin B12

• Prevents anaemia by helping in formation and regeneration of red blood cells • Necessary for fat, carbohydrate and protein metabolism • Increases energy • Promotes growth in children • Maintains healthy nervous system
Natural Sources: Liver, lean meat, fish and poultry, eggs, dairy products

Niacinamide (Niacin, Vitamin B3)

• Helps metabolize sugar, fat and protein • Reduces high blood pressure • Improves circulation • Reduces cholesterol level • Increases energy • Helps maintain healthy digestive system
Natural Sources: Liver, fish and poultry, eggs, dairy products, fruits and vegetables, nuts and seeds.

Panthothenic Acid (Vitamin B5)

• Aids in the utilization of vitamins • Helps in cell building • Aids in development of the central nervous system • Fights infections • Participates in release of energy from carbohydrates
Natural Sources: Whole grain cereals, beans, eggs, and meat.

Biotin (Vitamin H, Vitamin B7)

• Promotes healthy • Aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid
Natural Sources: Liver, beans, leafy greens, dairy products, berries and nuts.

Folic Acid (Vitamin B9)

• Essential for the formation of red blood cells • Aids in the metabolism of amino acids • Necessary for the synthesis of DNA and RNA
Natural Sources: Leafy greens, dried beans, sunflower seeds and liver.

Choline

• Prevents fat from accumulating in the liver • Helps improve memory • Important in controlling cholesterol and fat build up • Facilitates movement of fats in cells • Important in nerve transmission
Natural Sources: Egg yolks, soy, wheat germ and liver.

Para Amino Benzoic Acid

• Aids in formation of red blood cells • Contains sunscreen properties • Returns hair to its natural colour • Aids in the assimilation of Panthothenic Acid • Produces folic acid, this aiding healthy bacteria
Natural Sources: Kidney, Liver, Molasses, Whole Grains.

Vitamin C

• Helps heal wounds, scar tissue and fractures • Essential for healthy bones, teeth and gums • Builds resistance to infection • Prevents scurvy • Gives strength to blood vessels • Aids in absorption of iron • Is essential for the synthesis of collagen
Natural Sources: Citrus fruits, melon, berries, vegetables; like Broccoli, Tomatos, Oranges, Grapefruit, Cantaloupe

Vitamin D

• Required for bone and teeth formation • Improves absorption and utilization of Phosphorous and Calcium
• Maintains stable nervous system
Natural Sources: Fish-liver oils, Fortified milk, Egg yolks, Tuna fish

Vitamin E

• Retards cellular aging because of oxygen • Alleviates fatigue by supplying oxygen • Prevents and dissolves blood clots • Helps in preventing sterility • Aids in bringing nourishment to cells
Natural Sources: Vegetable oils, Wheat germ, Whole grains, Rice, Leafy vegetables

When to take supplements

Take Vitamins A, D and E regularly with food.
High doses of Calcium should be taken at night or between meals.
Zinc needs to be taken with food, it can cause nausea if not.
Vitamin B complex is more efficient when taken in the morning.
Vitamin C is most effective when taken with meals.
Magnesium is best at night because it promotes sleepiness.
Multivitamins and antioxidants can be taken at any time with water.
Time-release supplements are best when taken with your main meal.