The ABC's of Vitamins

Making sure to get a full range of vitamins is crucial to maintaining proper health. Here is a list of some of the most important vitamins, the reason why, and how much you should be taking. Most of these can be found in a typical multivitamin, but all of them can be found in natural sources. 
Vitamin A - Important for eyesight and immune system, Vitamin A can be found in very bright colored fruits and vegetables such as carrots, beets, & pomegranate. Although not very common in developed countries, a Vitamin A deficiency would result in night blindness. The recommended dose of Vitamin A is 600 micrograms. 
Vitamin B – There are a few different B Vitamins, but simply taking a B-Complex will get you an ample amount. These are crucial for growth, development, and a variety of other bodily functions. B Vitamins are water soluble, so most of the excess is excreted in the urine. Fatigue is the first sign of a Vitamin B Deficiency. The recommended dose of B1 is 2 mg, B2 is 5 mg, B3 is 18 mg, B5 is 6 mg, B6 is 2 mg, & B12 is 6 micrograms. 
Vitamin C – Also known as ascorbic acid, Vitamin C is found in most fruits, mainly citrus types. Being an antioxidant, it destroys free radicals, repairs wounds, forms proteins, and much more. A deficiency can result in scurvy, although it is very rare. The recommended dose is 1000 mg, however taking too much could be rather difficult. 
Vitamin D – A great percentage of Americans are Vitamin D deficient. Found in meat, milk, and fortified orange juice, getting an ample supply can sometime be difficult. The best way to get Vitamin D is from natural sunlight as it is best absorbed through the skin and eyes. Just 15 minutes of direct sunlight is all that is required for most fair skinned people. The recommended dose is 5 micrograms. 
Vitamin E – Great for internal or external use, Vitamin E can be found in foods, is added to foods, or can be applied topically. It is a fat-soluble antioxidant so it helps to prevent cancer causing free radicals. The best sources are wheat germ oils and sunflower seeds. The main purpose of Vitamin E is anti-inflammatory and immune enhancement. It can also be used as oil for reducing scars. The recommended dose is 10 mg. 
Vitamin K – Simply put, Vitamin K is a pro-nutrient, meaning that it promotes absorption of other nutrients. The recommended dose is 80 microgrms.


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Kennewick, WA 99336
Phone: 509-586-6574



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