Cautions: High doses cause toxicity and can cause birth defects. Pregnant women are advised not to exceed 5,000 IU per day. Avoid with Accutance (anti-acne) drug, which will result in toxicity. Prolonged use and high dosages are not recommended. Consult a health care professional.

B Complex
Description: The vitamin B complex consists of the vitamins B1, B2, B3, B6, B12, folic acid, biotin, inositol, pantothenic acid, choline, and PABA. The B vitamins serve as coenzymes in the metabolism of carbohydrates, fats, and protein.

Food sources: A variety of foods, especially whole grains, green leafy vegetables, meats, fish, eggs, nuts, and lentils.

Cautions: Do not take a B vitamin singly, or increase the amount of a single B vitamin, since the B vitamins work together. Megadoses of a single supplement are not recommended. Some drugs may have adverse interactions with supplements. Consult a health care professional.

B1
Description: Plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone.

DEFICIENCY: May lead to the loss of appetite ; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems. 

Food sources: Organ meats (liver), wheat germ, brown rice, rice bran, whole grains, egg yolks, fish, chicken, beans, raisins, collard greens, broccoli, and various nuts.

Cautions: Can be toxic if taken in megadoses (more than 5 to 10 g daily) for long periods of time. Prolonged use and high dosages are not recommended. Consult a health care professional.

B2
Description: Necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails & hair; alleviates eye fatigue; promotes general health.

DEFICIENCY: May result in itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; oily skin.

Food sources: Beef liver, eggs, low-fat milk, nonfat yogurt, cheese, oysters, avocado, collard greens, lean meat, salmon, apples, apricots, carrots, and whole grains.

Cautions: No known toxic effects. Prolonged use and high dosages are not recommended. Consult a health care professional.

B3
Description: Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system.

DEFICIENCY: May result in pellagra, gastrointestinal disturbance, nervousness, headaches, fatigue, mental depression, vague aches & pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breath, canker sores

Food sources: Chicken, salmon, beef, peanut butter, green peas, potatoes, brewer's yeast, milk, avocados, dates, figs, and prunes.

Cautions: Taking high dosage of the time-release form can cause liver toxicity. High dosages can worsen blood glucose level in diabetes. Prolonged use and high dosages are not recommended. Consult a health care professional.

B5
Description: is a water soluble, B Complex vitamin. B5 was discovered and named in 1939 when it was isolated from rice husks. Vitamin B5 is named for the Greek word Panthos which means "everywhere". Pantothenic Acid is found more or less everywhere, from plants and animals to humans. Natural sources of B5 include: eggs, meats, whole grains, and nuts. Vitamin B5 is used by our bodies to release energy from the foods we eat. B5 also plays a role in tissue generation, creation of antibodies and the healing processes. Common supplement dosages range between 100mg to 300mg.

Deficiency can produce the following symptoms: cramps, fatigue, stomach pain, and vomiting.


B6
Description: Necessary for the synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorous in the body.

DEFICIENCY: May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair, slow learning, and water retention.

Food sources: Eggs, spinach, fish, avocado, carrots, peas, chicken, brown rice, wheat germ, beans, sunflower seeds, and walnuts.

Cautions: May be toxic in high doses (over 2,000 mg daily are not recommended). May cause adverse effects in the nervous system. Prolonged use and high dosages are not recommended. Consult a health care professional

B12
Description: Helps in the formation & regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat & protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for Calcium absorption.

DEFICIENCY: May lead to pernicious anemia, poor appetite, growth failure in children, tiredness, brain damage, nervousness, neuritis, degeneration of spinal cord, depression, lack of balance.

Food sources: All meats, clams, oysters, herring, kidney, beef liver, mackerel, milk, eggs, and yogurt. All sources are from animal origin only.

Cautions: No known toxicity. Prolonged use and high dosages are not recommended. Consult a health care professional

Biotin
Description: Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.

DEFICIENCY: May lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, grayish skin color.

Choline
Description: Very important in controlling fat & cholesterol buildup in the body; prevents fat from accumulating in the liver; facilitates the movement of fats in the cells; helps regulate the kidneys, liver & gallbladder; important for nerve transmission; helps improve memory.

DEFICIENCY: May result in cirrhosis and fatty degeneration of the liver, hardening of the arteries, heart problems, high blood pressure, hemorrhaging kidneys.

Folic Acid
Description: Necessary for DNA & RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aids in amino acid metabolism.

DEFICIENCY: May result in gastrointestinal disorders, anemia, Vitamin B-12 deficiency, pre-mature gray hair.

Inositol
Description: Necessary for the formation of lecithin; aids in the breakdown of fats; helps reduce blood cholesterol; helps prevent thinning hair.

DEFICIENCY: May result in high blood cholesterol, constipation, eczema, hair loss.

Para-Aminobenzoic Acid (PABA)
Description: Aids healthy bacteria in producing folic acid; aids in the formation of red blood cells; contains sun screening properties; aids in the assimilation of Pantothenic acid; returns hair to its natural color.

DEFICIENCY: May cause extreme fatigue, eczema, irritability, depressions, nervousness, constipation, headaches, digestive disorders, hair turning prematurely gray.

C
Description: Essential for healthy teeth, gums & Bones; helps heal wounds, scar tissue, & Fractures; prevents scurvy; builds resistance to infection; aids in the prevention & treatment of the common cold; gives strength to blood vessels; aids in the absorption of iron. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, & some vegetables) into cancer-causing substances. According to Dr. Lines Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.

DEFICIENCY: May lead to soft & bleeding gums, swollen or painful joints, slow-healing wounds & fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion.

Food sources: Brussels sprouts, strawberries, oranges and grapefruit, broccoli, collard greens, cantaloupe, baked potatoes, lima beans, papaya, and pineapple.

Cautions: High doses of vitamin C may cause bloating, intestinal gas, and loose stools. Consult a health care professional when taking megadoses of a single supplement.

D
Description: Improves absorption and utilization of Calcium and Phosphorous; required for bone and teeth formation; maintains a stable nervous system and normal heart action.

DEFICIENCY: May lead to rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, retention of phosphorous in the kidneys.

Food sources: Fish liver oils and fatty deepwater fish, salmon, sardines, eggs, and milk.

Cautions: Over 1,000 IU daily for an extended period of time can produce irreversible toxicity called hypercalcemia, which leads to calcium deposits in soft tissues. Other adverse effects are nausea, decrease in appetite, tiredness, restlessness, diarrhea, and headache. Prolonged use and high dosages are not recommended. Consult a health care professional.

E
Description: Major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; thus alleviating fatigue; aids in bringing nourishment to cells; strengthens the capillary walls & prevents the red blood cells from destructive poisons; prevents & dissolves blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions.

DEFICIENCY: May lead to a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin.

Food sources: Wheat germ oil, safflower oil, spinach, canned peaches, dried prunes, asparagus, avocado, broccoli, and shredded wheat.

Cautions: Very high dosages may cause adverse effects, such as nausea, flatulence, headache, heart palpitations, and fainting. As it can lengthen bleeding time, vitamin E should not be taken before surgery. Prolonged use and high dosages are not recommended. Consult a health care professional.

K
Vitamin K is needed for the production of prothrombin, which is necessary for blood clotting. It is also essential for bone formation and repair; it is necessary for the synthesis of osteocalcin, the protein in bone tissue on which calcium crystallizes

A deficiency in vitamin K  can cause abnormal and/or  internal bleeding.

Food sources: Turnip greens, broccoli, kale, cabbage, spinach, beef liver, cheese, avocado, egg yolk, fruits, asparagus, cauliflower, and cheese.

Cautions: Vitamin K3 supplements can have a toxic effect of hemolytic anemia when taken in large doses. Contraindicated with coomadin. Prolonged use and high dosages are not recommended. Consult a health care professional.

Bioflavonoids
Bioflavonoids enhance the absorption of vitamin C, and the two should be taken together. There are many different bioflavonoids, including hesperetin, hesperidin, quercetrin, quercetin, eriodictyol, and rutin. The human body cannot product bioflavonoids, so they must be supplied in the diet.

Bioflavonoids are used extensively in the treatment of athletic injuries because they relieve pain, bumps, and bruises. They also reduce pain located in the legs or across the back, and lessen symptoms associated with prolonged bleeding and low serum calcium.

Bioflavonoids act synergistically with vitamin C to protect and preserve the structure of capillaries. In addition, bioflavonoids have an antibacterial effect and promote circulation, stimulate bile production, lower cholesterol levels, and treat and prevent cataracts. When taken with vitamin C, bioflavonoids also reduce the symptoms of oral herpes.

Quercetin, a bioflavonoid found in blue-green algae , may effectively treat and prevent asthma symptoms. 

Sources  The white material just beneath the peel of citrus fruits, peppers, buckwheat, and black currants contain bioflavonoids. Other sources of bioflavonoids include apricots, cherries, grapefruit, grapes, lemons, oranges, prunes, and rose hips. Herbs that contain bioflavonoids include chervil, elderberries, hawthorn berry, horsetail, rose hips, and shepherd's purse.

Coenzyme Q10
Coenzyme Q₁₀ (CoQ₁₀) or ubiquinone is essentially a vitamin or vitamin-like substance. Disagreements on nomenclature notwithstanding, vitamins are defined as organic compounds essential in minute amounts for normal body function acting as coenzymes or precursors to coenzymes. They are present naturally in foods and sometimes are also synthesized in the body. CoQ₁₀ likewise is found in small amounts in a wide variety of foods and is synthesized in all tissues. The biosynthesis of CoQ₁₀ from the amino acid tyrosine is a multistage process requiring at least eight vitamins and several trace elements. Coenzymes are cofactors upon which the comparatively large and complex enzymes absolutely depend for their function. Coenzyme Q₁₀ is the coenzyme for at least three mitochondrial enzymes (complexes I, II and III) as well as enzymes in other parts of the cell. Mitochondrial enzymes of the oxidative phosphorylation pathway are essential for the production of the high-energy phosphate, adenosine triphosphate (ATP), upon which all cellular functions depend. The electron and proton transfer functions of the quinone ring are of fundamental importance to all life forms; ubiquinone in the mitochondria of animals, plastoquinone in the chloroplast of plants, and menaquinone in bacteria. The term "bioenergetics" has been used to describe the field of biochemistry looking specifically at cellular energy production. In the related field of free radical chemistry, CoQ₁₀ has been studied in its reduced form (Fig. 1) as a potent antioxidant. The bioenergetics and free radical chemistry of CoQ₁₀ are reviewed in Gian Paolo Littarru's book, Energy and Defense, published in 1994(1).


Deficiency  Normal blood and tissue levels of CoQ₁₀ have been well established by numerous investigators around the world. Significantly decreased levels of CoQ₁₀ have been noted in a wide variety of diseases in both animal and human studies. CoQ₁₀ deficiency may be caused by insufficient dietary CoQ₁₀, impairment in CoQ₁₀ biosynthesis, excessive utilization of CoQ₁₀ by the body, or any combination of the three. Decreased dietary intake is presumed in chronic malnutrition and cachexia(12). The relative contribution of CoQ₁₀ biosynthesis versus dietary CoQ₁₀ is under investigation. Karl Folkers takes the position that the dominant source of CoQ₁₀ in man is biosynthesis. This complex, 17 step process, requiring at least seven vitamins (vitamin B2 - riboflavin, vitamin B3 - niacinamide, vitamin B6, folic acid, vitamin B12, vitamin C, and pantothenic acid) and several trace elements, is, by its nature, highly vulnerable. Karl Folkers argues that suboptimal nutrient intake in man is almost universal and that there is subsequent secondary impairment in CoQ₁₀ biosynthesis. This would mean that average or "normal" levels of CoQ₁₀ are really suboptimal and the very low levels observed in advanced disease states represent only the tip of a deficiency "ice berg". HMG-CoA reductase inhibitors used to treat elevated blood cholesterol levels by blocking cholesterol biosynthesis also block CoQ₁₀ biosynthesis(13). The resulting lowering of blood CoQ₁₀ level is due to the partially shared biosynthetic pathway of CoQ₁₀ and cholesterol. In patients with heart failure this is more than a laboratory observation. It has a significant harmful effect which can be negated by oral CoQ₁₀ supplementation(14). Increased body consumption of CoQ₁₀ is the presumed cause of low blood CoQ₁₀ levels seen in excessive exertion, hypermetabolism, and acute shock states. It is likely that all three mechanisms (insufficient dietary CoQ₁₀, impaired CoQ₁₀ biosynthesis, and excessive utilization of CoQ₁₀) are operable to varying degrees in most cases of observed CoQ₁₀ deficiency.