Vitamins are substances which cannot be made by the body but are required in small amounts for growth and development. Without them, the human body would not survive. Too little of just one vitamin may disturb the body’s balance and cause health problems. Since it may not always be possible to get all the vitamins we need from our diet, a supplement may be necessary.

Can there be too much of a good thing?
Yes. Choosing the right dosage is key in developing a vitamin regimen. Water soluble vitamins are flushed through your body, so an excess dosage won’t cause serious issues. Fat soluble vitamins, however, are stored in your fatty tissues and liver, so an excess buildup may present serious health problems. We’ve included a quick reference dosage chart at the end of this section, but it’s always a good idea to work with your doctor, a pharmacist or nutritionist to develop a plan that is best for you.

know your abc’s...
Vitamin A (Retinol) – Powerful antioxidant vitamin necessary for healthy eyes, proper vision, and healthy immune system function. It also helps growth and maintenance of skin, lungs, teeth, and gums. Beta-Carotene is converted to vitamin A by the body. While an excess in vitamin A supplements can be toxic, the body will only convert as much vitamin A from beta-carotene as it needs. Fat soluble.

Vitamin B1 (Thiamin) – Converts blood sugar into energy to help fuel your body. It keeps your mucous membranes healthy. It is essential for nervous system, cardiovascular and muscular function. Water soluble.

Vitamin B2 (Riboflavin) – Helps to process calories from carbohydrates, protein, and fats. Your body needs it for growth and red cell production. It also promotes healthy skin and good vision. Water soluble.

Eating asparagus is a great way to naturally add Bs into your diet. Taking a B-complex vitamin that has a full range of Bs also does the trick.

Vitamin B3 (Niacin) – Helps convert calories into energy and lower cholesterol. Promotes a normal appetite and healthy skin and nerves. Water soluble.

Vitamin B5 (Pantothenic Acid) – Also known as the anti-stress vitamin and stamina enhancer. B5 supports the adrenal glands which play an important role in the secretion of hormones. These hormones assist the metabolism, help to fight allergies, and are beneficial in the maintenance of healthy skin, muscles, and nerves. Water soluble.

Vitamin B6 (Pyridoxine) – Plays a vital role in cell health and brain function. It is essential for red blood cell formation and proper immune function. Helps the body convert protein to energy. Water soluble.

Vitamin B7 (Biotin) – Used in cell growth, production of fatty acids, and metabolism of fats and amino acids. It also plays a key role in helping release energy from food. Water soluble.

Vitamin B9 (Folic Acid) – Important for the production and maintenance of red blood cells and to prevent anemia. Adequate folic acid intake during pregnancy may reduce a woman’s risk of a neural tube defect pregnancy. It also promotes healthy heart and circulation functions by regulating homocysteine levels in the blood. Water soluble.

Vitamin B12 (Cobalamin) – Essential for normal blood formation, preventing anemia, and the protection of nerve cells. The only natural source of B12 is animal products, so vegetarians may find this supplement especially beneficial. Water soluble.

Vitamin C (Ascorbic Acid) – Helps maintain healthy immune function, repairs body tissue, and supports adrenal gland function. Acts as an antioxidant to help provide support for healthy cells and body systems. It also helps the body absorb iron. Water soluble.

Vitamin D – Necessary for growth, muscle and nerve function. Supports healthy teeth and bones by aiding calcium and phosphorus absorption. Lack of sun exposure may decrease levels of vitamin D in the body. Fat soluble.

Vitamin E – It is a powerful antioxidant that helps protect cells from free-radical damage which can cause cellular destruction leading to premature aging. Vitamin E maintains cardiovascular and circulatory function by contributing to healthy blood flow. Fat soluble.

Vitamin K – Needed for blood clotting. Also plays a key role in kidney function and bone growth and repair. May help prevent osteoporosis. Fat soluble.