Essential Vitamins
Discover the vital elements your body needs for optimal health. as per RDA. The Recommended Dietary Allowance (RDA) is the average daily intake level of a nutrient considered sufficient to meet the requirements of nearly all (97-98%) healthy individuals in a specific age and gender group. It serves as a guideline for dietary intake to prevent nutrient deficiencies and promote optimal health.
RDAs are established by scientific consensus based on available evidence from research studies and are periodically reviewed and updated by expert panels. Meeting or exceeding the RDA for essential nutrients is important for maintaining overall health and reducing the risk of deficiency-related health issues. However, individual needs may vary based on factors such as age, sex, physiological condition, and lifestyle.
Vitamin A (Retinol):
· Optimal levels: 700-900 mcg/day for adults.
· Deficiency harms: Night blindness, dry skin, impaired immune function.
· Excessive harms: Hypervitaminosis A, liver damage, birth defects.
· Natural remedies: Liver, fish liver oil, eggs, dairy products, orange and yellow fruits and vegetables.
· Artificial remedies: Vitamin A supplements (retinyl palmitate, beta-carotene).
Vitamin B1 (Thiamine):
· Optimal levels: 1.1-1.2 mg/day for adults.
· Deficiency harms: Beriberi (nerve damage, heart issues), Wernicke-Korsakoff syndrome.
· Excessive harms: Rare, but may cause allergic reactions, gastrointestinal upset.
· Natural remedies: Whole grains, pork, nuts, legumes.
· Artificial remedies: Thiamine supplements (thiamine hydrochloride, thiamine mononitrate).
Vitamin B2 (Riboflavin):
· Optimal levels: 1.1-1.3 mg/day for adults.
. Deficiency harms: Ariboflavinosis (cracks in the corners of the mouth, sore throat), dermatitis.
· Excessive harms: Rare, but may cause yellow discoloration of urine.
· Natural remedies: Milk, eggs, lean meats, green leafy vegetables.
· Artificial remedies: Riboflavin supplements (riboflavin-5-phosphate).
4. Vitamin B3 (Niacin):
· Optimal levels: 14-16 mg/day for adults (RDA as niacin equivalents).
· Deficiency harms: Pellagra (skin rash, digestive issues, neurological symptoms).
· Excessive harms: Niacin flush, liver damage, gastrointestinal upset.
· Natural remedies: Meat, poultry, fish, whole grains, legumes.
· Artificial remedies: Niacin supplements (nicotinic acid, niacinamide).
5. Vitamin B5 (Pantothenic Acid):
· Optimal levels: 5 mg/day for adults.
· Deficiency harms: Rare, but may cause fatigue, neurological symptoms.
· Excessive harms: Rare, but may cause gastrointestinal upset.
· Natural remedies: Meat, poultry, fish, whole grains, avocados.
· Artificial remedies: Pantothenic acid supplements (calcium pantothenate).
6. Vitamin B6 (Pyridoxine):
· Optimal levels: 1.3-1.7 mg/day for adults.
· Deficiency harms: Anemia, neurological symptoms, dermatitis.
· Excessive harms: Rare, but may cause nerve damage, sensory neuropathy.
· Natural remedies: Meat, fish, poultry, potatoes, bananas.
· Artificial remedies: Pyridoxine supplements (pyridoxine hydrochloride, pyridoxal-5-phosphate).
7. Vitamin B7 (Biotin):
· Optimal levels: 30-100 mcg/day for adults.
· Deficiency harms: Rare, but may cause hair loss, dermatitis, neurological symptoms.
· Excessive harms: Rare, but may cause gastrointestinal upset.
· Natural remedies: Egg yolks, liver, nuts, seeds, sweet potatoes.
· Artificial remedies: Biotin supplements (d-biotin).
8. Vitamin B9 (Folate or Folic Acid):
· Optimal levels: 400-600 mcg/day for adults.
· Deficiency harms: Neural tube defects in fetuses, megaloblastic anemia, cardiovascular issues.
· Excessive harms: Masking of B12 deficiency symptoms, increased cancer risk.
· Natural remedies: Leafy greens, legumes, fortified grains, citrus fruits.
· Artificial remedies: Folic acid supplements (folate, folic acid).
9. Vitamin B12 (Cobalamin):
· Optimal levels: 2.4 mcg/day for adults.
· Deficiency harms: Pernicious anemia, neurological symptoms, fatigue.
· Excessive harms: Rare, but may cause allergic reactions, gastrointestinal upset.
· Natural remedies: Meat, poultry, fish, dairy products, fortified cereals.
· Artificial remedies: Vitamin B12 supplements (cyanocobalamin, methylcobalamin).
10. Vitamin C (Ascorbic Acid):
· Optimal levels: 75-90 mg/day for adults.
· Deficiency harms: Scurvy (weakness, joint pain, bleeding gums), impaired wound healing.
· Excessive harms: Gastrointestinal upset, kidney stones, iron overload.
· Natural remedies: Citrus fruits, strawberries, bell peppers, broccoli.
· Artificial remedies: Vitamin C supplements (ascorbic acid, sodium ascorbate).
11. Vitamin D (Calciferol):
· Optimal levels: 600-800 IU/day for adults.
· Deficiency harms: Rickets (in children), osteomalacia (in adults), weakened bones.
· Excessive harms: Hypercalcemia, kidney stones, gastrointestinal upset.
· Natural remedies: Sunlight exposure, fatty fish, fortified dairy products.
· Artificial remedies: Vitamin D supplements (cholecalciferol, ergocalciferol).
12. Vitamin E (Tocopherol):
· Optimal levels: 15 mg/day for adults (as alpha-tocopherol).
· Deficiency harms: Rare, but may cause nerve damage, muscle weakness.
· Excessive harms: Rare, but may interfere with blood clotting, increase risk of hemorrhage.
· Natural remedies: Nuts, seeds, vegetable oils, leafy greens.
· Artificial remedies: Vitamin E supplements (alpha-tocopherol acetate, mixed tocopherols).
13. Vitamin K (Phylloquinone):
· Optimal levels: 90-120 mcg/day for adults.
· Deficiency harms: Impaired blood clotting, increased risk of bleeding.
· Excessive harms: Rare, but may interfere with anticoagulant medications.
· Natural remedies: Leafy greens, cruciferous vegetables, vegetable oils.
· Artificial remedies: Vitamin K supplements (phylloquinone, menaquinone).
14. Vitamin F (Essential Fatty Acids - Linoleic Acid and Alpha-Linolenic Acid):
· Optimal levels: No specific RDA, but recommended intake of essential fatty acids varies.
· Deficiency harms: Dry skin, impaired wound healing, neurological issues.
· Excessive harms: Rare, but may increase risk of bleeding, gastrointestinal upset.
· Natural remedies: Flaxseeds, chia seeds, walnuts, fatty fish (for omega-3 fatty acids), vegetable oils (for omega-6 fatty acids).
· Artificial remedies: Essential fatty acid supplements (omega-3 supplements, omega-6 supplements).
15. Vitamin P (Bioflavonoids):
· Optimal levels: No specific RDA, but recommended intake of bioflavonoids varies.
· Deficiency harms: Increased susceptibility to infections, poor circulation, increased risk of chronic diseases.
· Excessive harms: Rare, but may cause gastrointestinal upset, allergic reactions.
· Natural remedies: Citrus fruits, berries, onions, tea, dark chocolate.
· Artificial remedies: Bioflavonoid supplements (quercetin, hesperidin, rutin).
16. Vitamin T (Lathosterol):
· Optimal levels: No specific RDA, lathosterol is a precursor to vitamin D.
· Deficiency harms: Not applicable.
· Excessive harms: Not applicable.
· Natural remedies: Found in trace amounts in animal and plant foods.
· Artificial remedies: Lathosterol supplements are not commonly available.
17. Vitamin U (S-Methylmethionine):
· Optimal levels: No specific RDA, but dietary intake of S-methylmethionine varies.
· Deficiency harms: Not applicable.
· Excessive harms: Not applicable.
· Natural remedies: Found in small amounts in certain plant foods, such as cabbage and beets.
· Artificial remedies: S-Methylmethionine supplements are not commonly available.
18. Vitamin J (Catechins):
· Optimal levels: No specific RDA, but dietary intake of catechins varies.
· Deficiency harms: Not applicable.
· Excessive harms: Rare, but may cause gastrointestinal upset, liver toxicity.
· Natural remedies: Green tea, cocoa, berries, apples, red wine.
· Artificial remedies: Catechin supplements (green tea extract).
19. Vitamin Q (Coenzyme Q10):
· Optimal levels: No specific RDA, but recommended intake varies based on individual health conditions.
· Deficiency harms: Fatigue, muscle weakness, cardiovascular issues.
· Excessive harms: Rare, but may cause gastrointestinal upset, allergic reactions.
· Natural remedies: Fish, meat, nuts, seeds, vegetable oils.
· Artificial remedies: Coenzyme Q10 supplements (ubiquinol, ubiquinone).
20. Vitamin L (Anthranilic Acid):
· Optimal levels: No specific RDA, but dietary intake of anthranilic acid varies.
· Deficiency harms: Not applicable.
· Excessive harms: Not applicable.
· Natural remedies: Found in trace amounts in various plant and animal foods.
· Artificial remedies: Anthranilic acid supplements are not commonly available.
21. Vitamin N (Omega-3 Fatty Acids):
· Optimal levels: No specific RDA, but recommended intake of omega-3 fatty acids varies.
· Deficiency harms: Cognitive decline, cardiovascular issues, dry skin.
· Excessive harms: Rare, but may increase risk of bleeding, gastrointestinal upset.
· Natural remedies: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts.
· Artificial remedies: Omega-3 fatty acid supplements (fish oil, algae oil).
22. Vitamin O (Carnitine):
· Optimal levels: No specific RDA, but recommended intake of carnitine varies.
· Deficiency harms: Fatigue, muscle weakness, impaired fatty acid metabolism.
· Excessive harms: Rare, but may cause gastrointestinal upset, body odor.
· Natural remedies: Meat, fish, poultry, dairy products.
· Artificial remedies: Carnitine supplements (L-carnitine, acetyl-L-carnitine).
23. Vitamin V (Biopterin):
· Optimal levels: No specific RDA, but dietary intake of biopterin varies.
· Deficiency harms: Rare genetic disorders (such as phenylketonuria), impaired neurotransmitter synthesis.
· Excessive harms: Not applicable.
· Natural remedies: Found in small amounts in various foods.
· Artificial remedies: Biopterin supplements are not commonly available.
24. Vitamin W (Choline):
· Optimal levels: 425-550 mg/day for adults.
· Deficiency harms: Liver damage, neurological issues, impaired memory.
· Excessive harms: Rare, but may cause gastrointestinal upset, fishy body odor.
· Natural remedies: Eggs, meat, fish, dairy products, nuts.
· Artificial remedies: Choline supplements (choline bitartrate, choline citrate).
25. Vitamin X (Folic Acid Derivatives):
· Optimal levels: No specific RDA, but recommended intake of folic acid derivatives varies.
· Deficiency harms: Similar to folic acid deficiency (neural tube defects, anemia).
· Excessive harms: Rare, but may mask symptoms of vitamin B12 deficiency.
· Natural remedies: Found in foods containing folic acid, such as leafy greens, fortified grains.
· Artificial remedies: Folic acid derivative supplements are not commonly available.
These details provide insights into the importance of maintaining appropriate levels of these compounds in the body and the potential consequences of deficiencies or excesses. It's essential to obtain these nutrients primarily through a balanced diet, and supplementation should only be considered under the guidance of a healthcare professional when necessary.
