Vitamins to Take Part 2

• Vitamin A – a fat soluble vitamin with an RDA of 3000 IUs for men and 2,333 IUs for women. The upper suggested limit for daily intake is 10,000 IUs. Vitamin A is used in the body for white blood cell production, white blood cell health, cell division and growth. Common food sources of the vitamin include carrots, liver, broccoli, sweet potatoes and kale.
• Vitamin B1 – a water soluble vitamin also known as thiamine. The RDA is commonly set at 1.4 mg per day. There are no known side effects from taking too much thiamine so an upper limit is not currently set.Thiamine is part of the B-Complex set of vitamins that help to convert carbohydrates to glucose for energy. Common food sources include oatmeal, flax, sunflower seed and brown rice. Flour and cereals, in the United States, are fortified with thiamine.
• Vitamin B2 – a water soluble vitamin also known as riboflavin. The RDA for the vitamin is about 1.2 mg per day. There is no upper limit as toxicity caused by intake of large amounts of vitamin B2 does not exist. Riboflavin is a B-complex vitamin that aids in the conversion of carbohydrates to energy. Riboflavin also has anti-oxidant properties. Common food sources include almonds, whole grains, wheat germ and wild rice.
• Vitamin B3 – a water soluble vitamin commonly called niacin. There are two other forms of B3 –niacinamide and inositol hexanicotinate.  As a B complex vitamin, niacin works to convert food to energy. Sex  hormones, stress hormones and cholesterol levels are all affected by niacin. RDA for adults is about 15 mg a day. Intake of 50 mg of niacin or more can cause “niacin flush” which is characterized by burning and tingling of the face and chest. Liver damage and stomach ulcers may also occur.  Common food sources include beef organ meats, beets, fish, salmon, tuna and peanuts.
• Vitamin B4 – also known as adenine. When attempting to list all vitamins, this B vitamin must be included though it is no longer considered a vitamin needed by humans. Vitamin B4 is found in plant an animal tissue and is thought to prevent muscle weakness in rats and chickens.
• Vitamin B5– a water soluble vitamin known as pantothenic acid. In addition to working with energy conversion, B5 also aids in production and maintenance of sex and stress hormones. Red blood cell production is also affected by proper B5 levels. The RDA for pantothenic acid in adults is 5 mg a day. It is not uncommon for patients to take in excess of 2,000 mg a day for specific ailments. Common food sourcesinclude corn, cauliflower, kale, broccoli and tomatoes.  Also see Vitamins for Hair Growth.
• Vitamin B6 – a water soluble vitamin that works with the metabolism of proteins, fats and carbohydrates. B6 is also helps in the production of neurotransmitters in the brain. The RDA for B6 is about 1.5 mg per day. The upper limit for B6  supplementation or consumption is 100 mg. If 200 mg or more are consumed, neurological disorders may develop.  Common food sources of vitamin B6 include chicken, turkey, tuna, salmon and shrimp.
• Vitamin B7 – a water soluble vitamin also known as biotin, vitamin H or vitamin I. in addition to working in carbohydrate conversion, biotin aids in strengthening hair and nails. The RDA for vitamin B7 is 30 mcg for  adults. Physicians may suggest intake up to 1,000 mcg for certain illnesses. Common food sources include egg yolks, sardines, nuts, soybeans and grains.
• Vitamin B8 – known as adenosine monophosphate, to list all vitamins without this questionable inclusion would be incomplete. Vitamin B8 works in much the same manner as other B Complex vitamin and is found in yeast.
• Vitamin B9 – a water soluble vitamin also known as Folic Acid. This vitamin is popular for its use in fetal development. Folic acid supplementation is necessary for the neurological development of the fetus from the first weeks after conception.The RDA for folic acid is 400 mcg, but pregnant women should consume a minimum of 600 mcg. Common food sources of folic acid include dark leafy greens, beets, lima beans and kidney beans.
• Vitamin B10 – a slightly water soluble substance called para-aminobenzoic acid or PABA. While no longer considered a vitamin, the substance is currently used to treat patients with Peyronie’s Disease. In some cases, people with irritable bowel syndrome take in the potassium salt to fight off gastrointestinal distress.
• Vitamin B11 – a questionable inclusion in a list of all vitamins. Known as Pteryl-hepta-glutamic acid,the “vitamin” is predominantly used by chickens to maintain body and feather growth. Also referred to asVitamin S.
• Vitamin B12 – a water soluble vitamin is popular as an energy supplement. Patients who have undergone surgery of the intestine may be forced to take supplemental B12 in order to maintain the health of red blood cells and the central nervous system. The RDA for the vitamin is 2.4 mcg a day, but there are no known side effects reported for taking larger amounts of the vitamin. Common food sources include eggs, meat, poultry and milk. (See Vitamin B12 deficiency, Vitamin B12 injections)
• Vitamin B13 – found in whey and root vegetables, Vitamin B13 is a mineral transporter. An official name has not been noted, but Aspartic Acid and Colamin Phosphate also transport minerals and could be  Vitamin B13. Lack of the vitamin may cause Multiple Sclerosis.
• Vitamin B14 – this vitamin has no official name but needs to be mentioned when we list all vitamins. It works similarly to Vitamin B10 or B11. Foods sources include yeast, organ meats and wine. Some think this vitamin is the reason wine may improve health.

• Vitamin B15 – also referred to as Pangamic Acid, its inclusion on a list of all vitamins is often overlooked since its importance is debated. Foods sources include yeast, apricot seeds and corn. May work to improve liver health.
• Vitmain B16 – may have been studied by Russian scientists, but this vitamin is often omitted when preparing a list all vitamins important to humans.
• Vitamin B17 – is naturally occurring in buckwheat, millet and flax. It is included when attempting to list all vitamins, though its status as a vitamin has not been confirmed. Some researchers have suggested it has anti-cancer benefits.
• Vitamin Bc – known as Folic Acid.
• Vitamin Bh - known as Inositol.
• Vitamin Bp – known as choline.
• Vitamin Bt – commonly known as L-Carnitine. Though not an official vitamin, you cannot list all vitamins without this popular amino acid. While non-essential as a vitamin, per se, supplementation is commonly used by patients with heart disease and body builders. May also be good for brain health in acetylated form.
• Vitamin Bx  – known as Para-Aminobenzoic Acid or PABA.
• Vitamin Bw – known as Biotin and also Vitamin H.