It can reduce the symptoms and lower the mortality rate of Measles (a highly contagious infectious disease caused by a virus) which is a major cause of death in children.
It may help slow the age related vision decline and it may prevent night blindness also known as Nyctalopia (impossible to see in very low light) as well as reducing the risk of Age-related macular degeneration (AMD).
It can lower the risk of prostate, lung, and other types of cancer.
Vitamin A is essential for reproduction in both males and females and it is essential for embryo development.
Dosage
Dosage
The recommended daily dose of Vitamin A is: Males 900 mcg, Females 700 mcg and children 300–600 mcg.
The maximum upper intake level for Preformed Vitamin A is:
Infants 0-12 months, 600 mcg.
Children 1-3 years, 600 mcg; 4-8 years, 900 mcg; 9-13 years, 1,700 mcg; Males 14 to 18 years, 2800 mcg; Females 14-18 years, 2800 mcg.
Adults; Males 19 years and older, 3,000 mcg; Females 19 years and older, 3,000 mcg.
Deficiency Symptoms
Deficiency Symptoms
Skin issues like eczema, hyperkeratosis dry skin and acne.
Xerophthalmia which leads to dry eyes (inability to produce tears) and night blindness.
Increasing the risk of infections such as diarrhea and measles.
A difficulty in conceiving (to become pregnant) and in severe deficiency miscarriage.
Reduction in sperm quality and causing male Infertility.
It prevents Wernicke-Korsakoff syndrome in people with alcohol abuse.
It may decrease glucose levels in patients with type 2 diabetes.
Thiamine supplements can improve cardiac function, urine output, weight loss, and signs and symptoms of heart failure.
Dosage
Dosage
As a dietary supplement in adults, 1-2 mg of thiamine per day is commonly used.
The daily recommended dietary allowances (RDAs) of thiamine are:
Infants 0-6 months, 0.2 mg; 7-12 months, 0.3 mg.
Children 1-3 years, 0.5 mg; 4-8 years, 0.6 mg; 9-13 years, 0.9 mg; Males 14 to 18 years, 1.2 mg; Females 14-18 years, 1 mg.
Adults; Males 19 years and older, 1.2mg; Females 19 years and older, 1.1mg.
Pregnant and breast-feeding women, 1.4 mg.
Deficiency Symptoms
Deficiency Symptoms
The most common effect of thiamin deficiency is beriberi; patients with this condition have impaired sensory, motor, and reflex functions. In rare cases, beriberi causes congestive heart failure that leads to edema in the lower limbs and, occasionally, death. (Thiamine supplements quickly cures beriberi)
Another common effect of thiamin deficiency is Wernicke-Korsakoff syndrome. It is 10 times more common in people with chronic alcoholism. This disorder is characterized by peripheral neuropathy. Without treatment, up to 20% of people with Wernicke’s encephalopathy die.
It may reduce the frequency and intensity of migraine headaches.
It can decrease the risk of Colorectal cancer (CRC), also known as colon cancer.
Riboflavin is important to pregnancy health as it may prevent Preeclampsia (high blood pressure in late pregnancy).
Dosage
Dosage
The daily recommended dietary allowances (RDAs) of Riboflavin are:
Infants 0-6 months, 0.3 mg; 7-12 months, 0.4 mg.
Children 1-3 years, 0.5 mg; 4-8 years, 0.6 mg; 9-13 years, 0.9 mg; Males 14 to 18 years, 1.3 mg; Females 14-18 years, 1 mg.
Adults; Males 19 years and older, 1.3mg; Females 19 years and older, 1.1mg.
Pregnant women, 1.4 mg; breast-feeding women 1.6 mg.
Deficiency Symptoms
Deficiency Symptoms
Sore throat, hyperemia and edema of the pharyngeal and oral mucous membranes, cheilosis, angular stomatitis, glossitis (magenta tongue), seborrheic dermatitis and normochromic.
Severe riboflavin deficiency can impair the metabolism of other nutrients, especially other B vitamins, thus People with riboflavin deficiency typically have deficiencies of other nutrients.
It can prevent cardiovascular diseases by increasing the level of HDL [good cholesterol] by 10–30%, lowering levels of LDL [bad cholesterol] by 5–20%, triglyceride levels by 20-50%, and lipoprotein (a) levels by 10-30%.
It helps protect skin cells from sun damage and may help prevent some types of skin cancer.
Niacin can improve brain function; treat brain fog and some types of schizophrenia.
Niacin supplementation is the main treatment for pellagra.
Dosage
Dosage
The daily recommended dietary allowances (RDAs) of Niacin are:
Infants 0-6 months, 0.2 mg; 7-12 months, 0.3 mg.
Children 1-3 years, 6 mg; 4-8 years, 8 mg; 9-13 years, 12 mg; Males 14 to 18 years, 16 mg; Females 14-18 years, 14 mg.
Adults; Males 19 years and older, 16 mg; Females 19 years and older, 14mg.
Pregnant women, 18 mg; breast-feeding women 17 mg.
The maximum upper intake level [maximum daily intake] for Niacin:
Infants: Breast milk, formula, and food should be the only sources of niacin.
Children 1-3 years, 10 mg; 4-8 years, 15 mg; 9-13 years, 20 mg; Males 14 to 18 years, 30 mg; Females 14-18 years (including pregnancy and lactation), 30 mg.
Adults; Males 19 years and older, 35 mg; Females 19 years and older (including pregnancy and lactation), 35mg.
Deficiency Symptoms
Deficiency Symptoms
Pellagra; which can cause a bright red tongue and changes in the digestive tract that lead to vomiting, constipation, or diarrhea. Depression; apathy; headache; fatigue; loss of memory that can progress to aggressive, paranoid, and suicidal behaviors; and auditory and visual hallucinations. Anorexia develops, and the affected individual eventually dies.
Pantothenic acid supplementation can reduce lipid levels in patients with hyperlipidemia. Reducing cardiovascular disease risks.
It has some cosmetic uses. It could improve the texture of hair that is damaged by styling or chemicals and treats thinning hair.
It may reduce skin water loss, skin roughness, and skin inflammation due to sodium lauryl sulfate (SLS) exposure but it is not able to prevent it.
It may minimize some of the negative effects of stress.
Dosage
Dosage
A daily recommended dietary allowance (RDA) for Pantothenic acid couldn’t be established. Adequate Intakes (AIs) for Pantothenic Acid is used instead, which is an estimate of Pantothenic Acid intake.
The daily Adequate Intakes (AIs) for Pantothenic Acid:
Infants 0-6 months, 1.7 mg; 7-12 months, 1.8 mg.
Children 1-3 years, 2 mg; 4-8 years, 3 mg; 9-13 years, 4 mg; 14 to 18 years, 5 mg.
Adults; 19 years and older, 5 mg.
Pregnant women, 6 mg; breast-feeding women 7 mg.
Deficiency Symptoms
Deficiency Symptoms
Numbness and burning of the hands and feet, headache, fatigue, irritability, restlessness, disturbed sleep, and gastrointestinal disturbances with anorexia.
The maximum upper intake level [maximum daily intake] for Vitamin B6:
Children 1-3 years, 30 mg; 4-8 years, 40 mg; 9-13 years, 60 mg; Males 14 to 18 years, 80 mg; Females 14-18 years (including pregnancy and lactation), 80 mg.
Adults; Males 19 years and older, 100 mg; Females 19 years and older (including pregnancy and lactation), 100 mg.
Deficiency Symptoms
Deficiency Symptoms
Seborrheic dermatitis (scaly patches and red skin), microcytic anemia (anemia in which the circulating RBCs are smaller than usual), epileptiform convulsions (convulsions attended by loss of consciousness), depression and confusion.
A daily recommended dietary allowance (RDA) for Biotin couldn’t be established. Adequate Intakes (AIs) for Biotin is used instead, which is an estimate of Biotin intake.
The daily Adequate Intakes (AIs) for Biotin:
Infants 0-6 months, 5 mcg; 7-12 months, 6 mcg.
Children 1-3 years, 8 mcg; 4-8 years, 12 mcg; 9-13 years, 20 mcg; 14 to 18 years, 25 mcg.
Adults; 19 years and older, 30 mcg.
Pregnant women, 30 mcg; breast-feeding women 35 mcg.
Deficiency Symptoms
Deficiency Symptoms
Thinning hair with progression to loss of all hair on the body; scaly, red rash around body openings (eyes, nose, mouth, and perineum); conjunctivitis; ketolactic acidosis (which occurs when lactate production exceeds lactate clearance) and aciduria (abnormal amounts of acid in urine).
Seizures; skin infection; brittle nails; depression, lethargy, hallucinations, and paresthesias of the extremities; and hypotonia, lethargy, and developmental delay in infants.
It may reduce the risk of Autism Spectrum Disorder (ASD) in newborn when taken before and during pregnancy.
Folate supplements can reduce the incidence of birth defects [such as Neural tube defects] when taken before and during pregnancy.
Folate supplements provide protection against stroke by lowering Homocysteine levels. As an elevated homocysteine level has been associated with an increased risk of cardiovascular diseases.
It may improve Cognitive Functioning [memory, thinking, learning and attention] in older adults with or without cognitive impairment.
Dosage
Dosage
The daily recommended dietary allowances (RDAs) of Folate are:
Children 1-3 years, 150 mcg; 4-8 years, 200 mcg; 9-13 years, 300 mcg; Males 14 to 18 years, 400 mcg; Females 14-18 years, 400 mcg.
Adults; Males 19 years and older, 400 mcg; Females 19 years and older, 400 mcg.
The maximum upper intake level [maximum daily intake] for Folate:
Children 1-3 years, 300 mcg; 4-8 years, 400 mcg; 9-13 years, 600 mcg; Males 14 to 18 years, 800 mcg; Females 14-18 years (including pregnancy and lactation), 800 mcg.
Adults; Males 19 years and older, 1000 mcg; Females 19 years and older (including pregnancy and lactation), 1000 mcg.
Deficiency Symptoms
Deficiency Symptoms
Megaloblastic Anemia is the primary clinical sign of Folate deficiency.
Its symptoms include weakness, fatigue, difficulty concentrating, irritability, headache, heart palpitations, and shortness of breath.
Folate deficiency can also produce soreness in and shallow ulcerations on the tongue and oral mucosa; gastrointestinal symptoms; and elevated blood levels of homocysteine.
Women with insufficient Folate intakes are at higher risk of giving birth to infants with birth defects and low birth weight.
It may reduce the risk of heart disease by decreasing Homocysteine levels.
It may help prevent brain atrophy and memory loss. It may also be able to improve memory.
Vitamin B12 is important for the prevention of brain and spinal cord birth defects, premature birth and miscarriage.
Supplementing with vitamin B12 along with folic acid and vitamin B6 may help prevent the development of age-related macular degeneration.
It may improve bone mineral density and prevent Osteoporosis.
Vitamin B12 supplements may boost energy; only in deficient individuals.
It improves hair, skin and nails health in people with deficiency.
Dosage
Dosage
The recommended dose of Vitamin B12 for people with Vitamin B12 deficiency is: 2,000 mcg of oral vitamin B12 daily, followed by a decreased daily dose of 1,000 mcg and then 1,000 mcg weekly and finally, monthly.
Adequate Intakes (AIs) of Cobalamin for Infants 0-6 months, 0.4 mcg; 7-12 months, 0.5 mcg.
The daily recommended dietary allowances (RDAs) of Cobalamin are:
Children 1-3 years, 0.9 mcg; 4-8 years, 1.2 mcg; 9-13 years, 1.8 mg; Males 14 to 18 years, 2.4 mcg; Females 14-18 years, 2.4 mcg.
Adults; Males 19 years and older, 2.4 mcg; Females 19 years and older, 2.4mcg.
Megaloblastic anemia [abnormal, immature red blood cells], fatigue, weakness, constipation, loss of appetite, and weight loss. Neurological changes, such as numbness and tingling in the hands and feet, can also occur.
Difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue.
During infancy, symptoms of a vitamin B12 deficiency include failure to thrive, movement disorders and developmental delays.
Vitamin C and Zinc supplements boost the immune system with their strong antioxidant effect. Protecting the cells from free radicals thus reducing the risk of chronic diseases, they also can shorten the duration of the common cold and reduce its symptoms, when taken before the onset of cold symptoms.
It may help reduce the risk of anemia by improving the absorption of iron.
Daily Supplementing with vitamin C may lower heart disease risk factors.
It might protect against cognitive impairment.
It can lower blood uric acid levels, thus reducing the risk of gout.
Dosage
Dosage
Adequate Intakes (AIs) of Vitamin C for Infants 0-6 months, 40 mg; 7-12 months, 50 mg.
The daily recommended dietary allowances (RDAs) of Vitamin C are:
Children 1-3 years, 15 mg; 4-8 years, 25 mg; 9-13 years, 45 mg; Males 14 to 18 years, 75 mg; Females 14-18 years, 65 mg.
Adults; Males 19 years and older, 90 mg; Females 19 years and older, 75mg.
Pregnant women 14-18 years, 80mg; 19 years and older, 85mg.
Breast-feeding women, 14-18 years, 115mg; 19 years and older, 120mg.
The maximum upper intake level [maximum daily intake] for Vitamin C:
Children 1-3 years, 400 mg; 4-8 years, 650 mg; 9-13 years, 1200 mg; Males 14 to 18 years, 1800 mg; Females 14-18 years (including pregnancy and lactation), 1800 mg.
Adults; Males 19 years and older, 2000 mg; Females 19 years and older (including pregnancy and lactation), 2000 mg.
Deficiency Symptoms
Deficiency Symptoms
Acute vitamin C deficiency leads to a condition known as Scurvy which is characterized by:
Initial symptoms can include fatigue, malaise, and swollen, bleeding gums.
As vitamin C deficiency progresses, collagen synthesis becomes impaired and connective tissues become weakened, causing petechiae, ecchymoses, purpura, joint pain, poor wound healing, hyperkeratosis, and corkscrew hairs.
Additional signs include depression as well as and loosening or loss of teeth due to tissue and capillary fragility. Iron deficiency anemia can also occur due to increased bleeding and decreased iron absorption.
It plays an important role in regulating mood and reducing depression.
It maintains bone strength and might help prevent osteoporosis, reduce fracture risk and facilitate hip fracture repair in older adults and postmenopausal women.
Vitamin D reduces cardiovascular risk.
When combined with calcium it may help with weight loss.
Dosage
Dosage
Vitamin D3 dose depends on a variety of factors. These include age, skin color, current blood vitamin D levels, location, sun exposure and more.
Doses between 25–100 mcg (1,000–4,000 IU) daily are recommended.
Adequate Intakes (AIs) of Vitamin D for Infants 0-12 months, 10 mcg {400 IU}.
The daily recommended dietary allowances (RDAs) of Vitamin D are:
1-13 years, 15 mcg {600 IU}; Males 14 to 18 years, 15 mcg {600 IU}; Females 14-18 years (including pregnancy and lactation), 15 mcg {600 IU}.
Adults; Males 19-50 years, 15 mcg {600 IU}; Females 19-50 years (including pregnancy and lactation), 15 mcg {600 IU}; 51-70 years, 15mcg {600 IU}; 70+ years, 20 mcg {800 IU}.
The maximum upper intake level [maximum daily intake] for Vitamin D:
Infants 0-6 months, 25 mcg {1000 IU}; 7-12 months, 38 mcg {1500 IU}.
Children 1-3 years, 63 mcg {2500 IU}; 4-8 years, 75 mcg {3000 IU}; Males 9 to 18 years, 100 mcg {4000 IU}; Females 9-18 years (including pregnancy and lactation), 100 mcg {4000 IU}.
Adults; Males 19 years and older, 100 mcg {4000 IU}; Females 19 years and older (including pregnancy and lactation), 100 mcg {4000 IU}.
Deficiency Symptoms
Deficiency Symptoms
The symptoms are usually slow and may take years or decades to show.
The most well-known symptom of vitamin D deficiency is rickets, a bone disease common in children.
Other symptoms include: osteoporosis, reduced mineral density, and increased risk of falls and fractures in older adults.
The maximum upper intake level [maximum daily intake] for Vitamin E:
Children 1-3 years, 200 mg; 4-8 years, 300 mg; 9-13 years, 600 mg; Males 14 to 18 years, 800 mg; Females 14-18 years (including pregnancy and lactation), 800 mg.
Adults; Males 19 years and older, 1000 mg; Females 19 years and older (including pregnancy and lactation), 1000 mg.
Deficiency Symptoms
Deficiency Symptoms
Peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, and impairment of the immune response.
Abetalipoproteinemia (a rare inherited disorder resulting in poor absorption of dietary fat) can cause the following symptoms: poor transmission of nerve impulses, muscle weakness, and retinal degeneration that leads to blindness.
It can reduce the symptoms and lower the mortality rate of Measles (a highly contagious infectious disease caused by a virus) which is a major cause of death in children.
It may help slow the age related vision decline and it may prevent night blindness also known as Nyctalopia (impossible to see in very low light) as well as reducing the risk of Age-related macular degeneration (AMD).
It can lower the risk of prostate, lung, and other types of cancer.
Vitamin A is essential for reproduction in both males and females and it is essential for embryo development.
Dosage
Dosage
The recommended daily dose of Vitamin A is: Males 900 mcg, Females 700 mcg and children 300–600 mcg.
The maximum upper intake level for Preformed Vitamin A is:
Infants 0-12 months, 600 mcg.
Children 1-3 years, 600 mcg; 4-8 years, 900 mcg; 9-13 years, 1,700 mcg; Males 14 to 18 years, 2800 mcg; Females 14-18 years, 2800 mcg.
Adults; Males 19 years and older, 3,000 mcg; Females 19 years and older, 3,000 mcg.
Deficiency Symptoms
Deficiency Symptoms
Skin issues like eczema, hyperkeratosis dry skin and acne.
Xerophthalmia which leads to dry eyes (inability to produce tears) and night blindness.
Increasing the risk of infections such as diarrhea and measles.
A difficulty in conceiving (to become pregnant) and in severe deficiency miscarriage.
Reduction in sperm quality and causing male Infertility.
It prevents Wernicke-Korsakoff syndrome in people with alcohol abuse.
It may decrease glucose levels in patients with type 2 diabetes.
Thiamine supplements can improve cardiac function, urine output, weight loss, and signs and symptoms of heart failure.
Dosage
Dosage
As a dietary supplement in adults, 1-2 mg of thiamine per day is commonly used.
The daily recommended dietary allowances (RDAs) of thiamine are:
Infants 0-6 months, 0.2 mg; 7-12 months, 0.3 mg.
Children 1-3 years, 0.5 mg; 4-8 years, 0.6 mg; 9-13 years, 0.9 mg; Males 14 to 18 years, 1.2 mg; Females 14-18 years, 1 mg.
Adults; Males 19 years and older, 1.2mg; Females 19 years and older, 1.1mg.
Pregnant and breast-feeding women, 1.4 mg.
Deficiency Symptoms
Deficiency Symptoms
The most common effect of thiamin deficiency is beriberi; patients with this condition have impaired sensory, motor, and reflex functions. In rare cases, beriberi causes congestive heart failure that leads to edema in the lower limbs and, occasionally, death. (Thiamine supplements quickly cures beriberi)
Another common effect of thiamin deficiency is Wernicke-Korsakoff syndrome. It is 10 times more common in people with chronic alcoholism. This disorder is characterized by peripheral neuropathy. Without treatment, up to 20% of people with Wernicke’s encephalopathy die.
It may reduce the frequency and intensity of migraine headaches.
It can decrease the risk of Colorectal cancer (CRC), also known as colon cancer.
Riboflavin is important to pregnancy health as it may prevent Preeclampsia (high blood pressure in late pregnancy).
Dosage
Dosage
The daily recommended dietary allowances (RDAs) of Riboflavin are:
Infants 0-6 months, 0.3 mg; 7-12 months, 0.4 mg.
Children 1-3 years, 0.5 mg; 4-8 years, 0.6 mg; 9-13 years, 0.9 mg; Males 14 to 18 years, 1.3 mg; Females 14-18 years, 1 mg.
Adults; Males 19 years and older, 1.3mg; Females 19 years and older, 1.1mg.
Pregnant women, 1.4 mg; breast-feeding women 1.6 mg.
Deficiency Symptoms
Deficiency Symptoms
Sore throat, hyperemia and edema of the pharyngeal and oral mucous membranes, cheilosis, angular stomatitis, glossitis (magenta tongue), seborrheic dermatitis and normochromic.
Severe riboflavin deficiency can impair the metabolism of other nutrients, especially other B vitamins, thus People with riboflavin deficiency typically have deficiencies of other nutrients.
It can prevent cardiovascular diseases by increasing the level of HDL [good cholesterol] by 10–30%, lowering levels of LDL [bad cholesterol] by 5–20%, triglyceride levels by 20-50%, and lipoprotein (a) levels by 10-30%.
It helps protect skin cells from sun damage and may help prevent some types of skin cancer.
Niacin can improve brain function; treat brain fog and some types of schizophrenia.
Niacin supplementation is the main treatment for pellagra.
Dosage
Dosage
The daily recommended dietary allowances (RDAs) of Niacin are:
Infants 0-6 months, 0.2 mg; 7-12 months, 0.3 mg.
Children 1-3 years, 6 mg; 4-8 years, 8 mg; 9-13 years, 12 mg; Males 14 to 18 years, 16 mg; Females 14-18 years, 14 mg.
Adults; Males 19 years and older, 16 mg; Females 19 years and older, 14mg.
Pregnant women, 18 mg; breast-feeding women 17 mg.
The maximum upper intake level [maximum daily intake] for Niacin:
Infants: Breast milk, formula, and food should be the only sources of niacin.
Children 1-3 years, 10 mg; 4-8 years, 15 mg; 9-13 years, 20 mg; Males 14 to 18 years, 30 mg; Females 14-18 years (including pregnancy and lactation), 30 mg.
Adults; Males 19 years and older, 35 mg; Females 19 years and older (including pregnancy and lactation), 35mg.
Deficiency Symptoms
Deficiency Symptoms
Pellagra; which can cause a bright red tongue and changes in the digestive tract that lead to vomiting, constipation, or diarrhea. Depression; apathy; headache; fatigue; loss of memory that can progress to aggressive, paranoid, and suicidal behaviors; and auditory and visual hallucinations. Anorexia develops, and the affected individual eventually dies.
Pantothenic acid supplementation can reduce lipid levels in patients with hyperlipidemia. Reducing cardiovascular disease risks.
It has some cosmetic uses. It could improve the texture of hair that is damaged by styling or chemicals and treats thinning hair.
It may reduce skin water loss, skin roughness, and skin inflammation due to sodium lauryl sulfate (SLS) exposure but it is not able to prevent it.
It may minimize some of the negative effects of stress.
Dosage
Dosage
A daily recommended dietary allowance (RDA) for Pantothenic acid couldn’t be established. Adequate Intakes (AIs) for Pantothenic Acid is used instead, which is an estimate of Pantothenic Acid intake.
The daily Adequate Intakes (AIs) for Pantothenic Acid:
Infants 0-6 months, 1.7 mg; 7-12 months, 1.8 mg.
Children 1-3 years, 2 mg; 4-8 years, 3 mg; 9-13 years, 4 mg; 14 to 18 years, 5 mg.
Adults; 19 years and older, 5 mg.
Pregnant women, 6 mg; breast-feeding women 7 mg.
Deficiency Symptoms
Deficiency Symptoms
Numbness and burning of the hands and feet, headache, fatigue, irritability, restlessness, disturbed sleep, and gastrointestinal disturbances with anorexia.
The maximum upper intake level [maximum daily intake] for Vitamin B6:
Children 1-3 years, 30 mg; 4-8 years, 40 mg; 9-13 years, 60 mg; Males 14 to 18 years, 80 mg; Females 14-18 years (including pregnancy and lactation), 80 mg.
Adults; Males 19 years and older, 100 mg; Females 19 years and older (including pregnancy and lactation), 100 mg.
Deficiency Symptoms
Deficiency Symptoms
Seborrheic dermatitis (scaly patches and red skin), microcytic anemia (anemia in which the circulating RBCs are smaller than usual), epileptiform convulsions (convulsions attended by loss of consciousness), depression and confusion.
A daily recommended dietary allowance (RDA) for Biotin couldn’t be established. Adequate Intakes (AIs) for Biotin is used instead, which is an estimate of Biotin intake.
The daily Adequate Intakes (AIs) for Biotin:
Infants 0-6 months, 5 mcg; 7-12 months, 6 mcg.
Children 1-3 years, 8 mcg; 4-8 years, 12 mcg; 9-13 years, 20 mcg; 14 to 18 years, 25 mcg.
Adults; 19 years and older, 30 mcg.
Pregnant women, 30 mcg; breast-feeding women 35 mcg.
Deficiency Symptoms
Deficiency Symptoms
Thinning hair with progression to loss of all hair on the body; scaly, red rash around body openings (eyes, nose, mouth, and perineum); conjunctivitis; ketolactic acidosis (which occurs when lactate production exceeds lactate clearance) and aciduria (abnormal amounts of acid in urine).
Seizures; skin infection; brittle nails; depression, lethargy, hallucinations, and paresthesias of the extremities; and hypotonia, lethargy, and developmental delay in infants.
It may reduce the risk of Autism Spectrum Disorder (ASD) in newborn when taken before and during pregnancy.
Folate supplements can reduce the incidence of birth defects [such as Neural tube defects] when taken before and during pregnancy.
Folate supplements provide protection against stroke by lowering Homocysteine levels. As an elevated homocysteine level has been associated with an increased risk of cardiovascular diseases.
It may improve Cognitive Functioning [memory, thinking, learning and attention] in older adults with or without cognitive impairment.
Dosage
Dosage
The daily recommended dietary allowances (RDAs) of Folate are:
Children 1-3 years, 150 mcg; 4-8 years, 200 mcg; 9-13 years, 300 mcg; Males 14 to 18 years, 400 mcg; Females 14-18 years, 400 mcg.
Adults; Males 19 years and older, 400 mcg; Females 19 years and older, 400 mcg.
The maximum upper intake level [maximum daily intake] for Folate:
Children 1-3 years, 300 mcg; 4-8 years, 400 mcg; 9-13 years, 600 mcg; Males 14 to 18 years, 800 mcg; Females 14-18 years (including pregnancy and lactation), 800 mcg.
Adults; Males 19 years and older, 1000 mcg; Females 19 years and older (including pregnancy and lactation), 1000 mcg.
Deficiency Symptoms
Deficiency Symptoms
Megaloblastic Anemia is the primary clinical sign of Folate deficiency.
Its symptoms include weakness, fatigue, difficulty concentrating, irritability, headache, heart palpitations, and shortness of breath.
Folate deficiency can also produce soreness in and shallow ulcerations on the tongue and oral mucosa; gastrointestinal symptoms; and elevated blood levels of homocysteine.
Women with insufficient Folate intakes are at higher risk of giving birth to infants with birth defects and low birth weight.
It may reduce the risk of heart disease by decreasing Homocysteine levels.
It may help prevent brain atrophy and memory loss. It may also be able to improve memory.
Vitamin B12 is important for the prevention of brain and spinal cord birth defects, premature birth and miscarriage.
Supplementing with vitamin B12 along with folic acid and vitamin B6 may help prevent the development of age-related macular degeneration.
It may improve bone mineral density and prevent Osteoporosis.
Vitamin B12 supplements may boost energy; only in deficient individuals.
It improves hair, skin and nails health in people with deficiency.
Dosage
Dosage
The recommended dose of Vitamin B12 for people with Vitamin B12 deficiency is: 2,000 mcg of oral vitamin B12 daily, followed by a decreased daily dose of 1,000 mcg and then 1,000 mcg weekly and finally, monthly.
Adequate Intakes (AIs) of Cobalamin for Infants 0-6 months, 0.4 mcg; 7-12 months, 0.5 mcg.
The daily recommended dietary allowances (RDAs) of Cobalamin are:
Children 1-3 years, 0.9 mcg; 4-8 years, 1.2 mcg; 9-13 years, 1.8 mg; Males 14 to 18 years, 2.4 mcg; Females 14-18 years, 2.4 mcg.
Adults; Males 19 years and older, 2.4 mcg; Females 19 years and older, 2.4mcg.
Megaloblastic anemia [abnormal, immature red blood cells], fatigue, weakness, constipation, loss of appetite, and weight loss. Neurological changes, such as numbness and tingling in the hands and feet, can also occur.
Difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue.
During infancy, symptoms of a vitamin B12 deficiency include failure to thrive, movement disorders and developmental delays.
Vitamin C and Zinc supplements boost the immune system with their strong antioxidant effect. Protecting the cells from free radicals thus reducing the risk of chronic diseases, they also can shorten the duration of the common cold and reduce its symptoms, when taken before the onset of cold symptoms.
It may help reduce the risk of anemia by improving the absorption of iron.
Daily Supplementing with vitamin C may lower heart disease risk factors.
It might protect against cognitive impairment.
It can lower blood uric acid levels, thus reducing the risk of gout.
Dosage
Dosage
Adequate Intakes (AIs) of Vitamin C for Infants 0-6 months, 40 mg; 7-12 months, 50 mg.
The daily recommended dietary allowances (RDAs) of Vitamin C are:
Children 1-3 years, 15 mg; 4-8 years, 25 mg; 9-13 years, 45 mg; Males 14 to 18 years, 75 mg; Females 14-18 years, 65 mg.
Adults; Males 19 years and older, 90 mg; Females 19 years and older, 75mg.
Pregnant women 14-18 years, 80mg; 19 years and older, 85mg.
Breast-feeding women, 14-18 years, 115mg; 19 years and older, 120mg.
The maximum upper intake level [maximum daily intake] for Vitamin C:
Children 1-3 years, 400 mg; 4-8 years, 650 mg; 9-13 years, 1200 mg; Males 14 to 18 years, 1800 mg; Females 14-18 years (including pregnancy and lactation), 1800 mg.
Adults; Males 19 years and older, 2000 mg; Females 19 years and older (including pregnancy and lactation), 2000 mg.
Deficiency Symptoms
Deficiency Symptoms
Acute vitamin C deficiency leads to a condition known as Scurvy which is characterized by:
Initial symptoms can include fatigue, malaise, and swollen, bleeding gums.
As vitamin C deficiency progresses, collagen synthesis becomes impaired and connective tissues become weakened, causing petechiae, ecchymoses, purpura, joint pain, poor wound healing, hyperkeratosis, and corkscrew hairs.
Additional signs include depression as well as and loosening or loss of teeth due to tissue and capillary fragility. Iron deficiency anemia can also occur due to increased bleeding and decreased iron absorption.
It plays an important role in regulating mood and reducing depression.
It maintains bone strength and might help prevent osteoporosis, reduce fracture risk and facilitate hip fracture repair in older adults and postmenopausal women.
Vitamin D reduces cardiovascular risk.
When combined with calcium it may help with weight loss.
Dosage
Dosage
Vitamin D3 dose depends on a variety of factors. These include age, skin color, current blood vitamin D levels, location, sun exposure and more.
Doses between 25–100 mcg (1,000–4,000 IU) daily are recommended.
Adequate Intakes (AIs) of Vitamin D for Infants 0-12 months, 10 mcg {400 IU}.
The daily recommended dietary allowances (RDAs) of Vitamin D are:
1-13 years, 15 mcg {600 IU}; Males 14 to 18 years, 15 mcg {600 IU}; Females 14-18 years (including pregnancy and lactation), 15 mcg {600 IU}.
Adults; Males 19-50 years, 15 mcg {600 IU}; Females 19-50 years (including pregnancy and lactation), 15 mcg {600 IU}; 51-70 years, 15mcg {600 IU}; 70+ years, 20 mcg {800 IU}.
The maximum upper intake level [maximum daily intake] for Vitamin D:
Infants 0-6 months, 25 mcg {1000 IU}; 7-12 months, 38 mcg {1500 IU}.
Children 1-3 years, 63 mcg {2500 IU}; 4-8 years, 75 mcg {3000 IU}; Males 9 to 18 years, 100 mcg {4000 IU}; Females 9-18 years (including pregnancy and lactation), 100 mcg {4000 IU}.
Adults; Males 19 years and older, 100 mcg {4000 IU}; Females 19 years and older (including pregnancy and lactation), 100 mcg {4000 IU}.
Deficiency Symptoms
Deficiency Symptoms
The symptoms are usually slow and may take years or decades to show.
The most well-known symptom of vitamin D deficiency is rickets, a bone disease common in children.
Other symptoms include: osteoporosis, reduced mineral density, and increased risk of falls and fractures in older adults.
The maximum upper intake level [maximum daily intake] for Vitamin E:
Children 1-3 years, 200 mg; 4-8 years, 300 mg; 9-13 years, 600 mg; Males 14 to 18 years, 800 mg; Females 14-18 years (including pregnancy and lactation), 800 mg.
Adults; Males 19 years and older, 1000 mg; Females 19 years and older (including pregnancy and lactation), 1000 mg.
Deficiency Symptoms
Deficiency Symptoms
Peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, and impairment of the immune response.
Abetalipoproteinemia (a rare inherited disorder resulting in poor absorption of dietary fat) can cause the following symptoms: poor transmission of nerve impulses, muscle weakness, and retinal degeneration that leads to blindness.