What are Vitamins ?
For a substance to be categorized as a vitamin, it must be something that cannot be completely manufactured in the body but rather must be obtained from food sources. It also must be essential to life. In other words, deficiencies could result in illness or death. Vitamins help regulate metabolism and assist in the process of releasing energy from the food we eat. Vitamins are considered a MICRO nutrient, MICRO meaning small, because they are needed in relatively small amounts in the body. Fourteen essential vitamins have been identified along with several vitamin like substances, for example, CoEnzyme Q10, which is initially produced in the body but whose production declines as we age.
 
There are 2 categories for vitamins and both types are required by the body: They are Water soluble and Oil soluble. Water soluble means they dissolve in water and must be taken daily because they cannot be stored and are excreted within a day. The majority of vitamins fall into this category, such as Vitamin C and the full B Complex. Oil soluble vitamins, on the other hand, can be stored for longer periods of time in the liver and in fatty tissue. Vitamin A, D, E, and K fall into this category.
 
The amount of vitamins that the body needs is under constant debate. However, we do know that the "Recommended Daily Allowances", or RDA, are the minimum needed to prevent deficiency diseases. These are most certainly not optimal amounts. You need much more than what the current RDA suggests. I have included a chart that provides the current recommended amounts by most Natural Health Practitioners. In the text, you will find a chart with Recommended Daily Amounts for Maintaining Good Health. You will also find an Assimilation chart that lists the supplements that vitamins and minerals need to be properly assimilated in the body. Nutrients work together. This is why it is important to take balanced vitamin and mineral preparations.
 
On the following pages you will learn about what each vitamin does in the body, signs of deficiency, food sources, notes and/or cautions, and the recommended daily amount.
 
Table 1: Recommended Dosages for Maintaining Good Health
Vitamins Dosage
Vitamin A (Retinol) 5,000-10,000 IU
A carotenoid complex containing beta-carotene 5,000-25,000 IU
Vitamin B1 (thiamine) 50-100 mg
Vitamin B2 (riboflavin) 15-50 mg
Vitamin B3 (niacin, niacinamide) 15-50 mg
Vitamin B5 (pantothenic acid) 50-100 mg
Vitamin B6 (pyridoxine) 50-100 mg
Vitamin B12 200-400 mcg
Biotin 400-800 mcg
Choline 50-200 mg
Folic acid 400-800 mcg
Inositol 50-200 mg
Para-aminobenzoic acid (PABA) 10-50 mg
Vitamin C (with mineral ascorbates) 1,000-3,000 mg
Bioflavinoids (mixed) 200-500 mg
Hesperidin 50-100 mg
Rutin 25 mg
Vitamin D3 (cholecalciferol) 400 IU
Vitamin E (d-alpha-tocopherol) 400-600 IU
Vitamin K 400 IU
 
Minerals Dosage
Boron 3-6 mg
Calcium (citrate, ascorbates or malate) 1,500-2,000 mg
Chromium (GFT, picolinate or polynicotinate) 150-400 mcg
Copper 2-3 mg
Iodine 100-225 mcg
Iron (ferrous gluconate, fumarate, citrate or amino acid chelate) 18-30 mg
Magnesium 750-1,000 mg
Manganese 3-10 mg
Molybdenum (ascorbates, aspartate, or picolinate) 30-100 mg
Potassium (citrate) 99-500 mg
Selenium 100-200 mcg
Vanadium (vanadyl sulfate) 200 mcg-1 mg
Zinc 30-50mg
 
Source: Prescription for Nutritional Healing 4th Edition, Phyllis A. Balch, CNC
 
Table 2: Vitamins, Minerals and Supplements Needed for Assimilation
Vitamins Supplements Needed for Assimilation
Vitamin A Choline, essential fatty acids, zinc, vitamins C, D, & E
Vitamin B Complex Calcium, vitamins C & E
Vitamin B1 (thiamine) Manganese, vitamin B complex, vitamins C & E
Vitamin B2 (riboflavin) Vitamin B complex, vitamin C
Vitamin B3 (niacin) Vitamin B complex, vitamin C
Vitamin B5 (pantothenic acid) Vitamin B complex, vitamin A, C & E
Vitamin B6 (pyridoxine) Potassium, vitamin B complex, vitamin C
Biotin Folic acid vitamin B complex, vitamin B5, B12 & C
Choline Vitamin B complex, vitamin B12, folic acid, vitamin C
Inositol Vitamin B complex, vitamin C
Para-aminobenzoic acid (PABA) Vitamin B complex, folic acid, vitamin C
Vitamin C Bioflavinoids, calcium, magnesium
Vitamin D Calcium, Choline, essential fatty acids, phosphorus, vitamins A & C
Vitamin E Essential fatty acids, manganese, selenium, vitamin A, B1 & C
Inositol Essential fatty acids Vitamins A, C, D, & E
 
Minerals Supplements Needed for Assimilation
Calcium Boron, essential fatty acids, lysine, magnesium, manganese
Phosphorus vitamins A, C, D & E
Copper Cobalt, folic acid, iron, zinc
Iodine Iron manganese, phosphorus
Magnesium Calcium, phosphorus, potassium, vitamin B6, C & D
Manganese Calcium, iron, vitamin B complex, vitamin E
Phosphorus Calcium, iron, manganese, sodium, vitamin B6
SiliconIron phosphorus
Sodium Calcium, potassium, sulfur, vitamin D
Sulfur Potassium, vitamin B1, B5, biotin
Zinc Calcium, copper, phosphorus, vitamin B6
 
Source: Prescription for Nutritional Healing 4th Edition, Phyllis A. Balch, CNC