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Vitamin and Mineral Guide
Conservative studies show that 40% of the public run the risk of serious
deficiencies in the vitamins and minerals essential to good health. The
following guide may help you in determining the proper supplements for your
family's well-being.
| Name |
Function |
Works with: |
Deficiencies lead to: |
| A |
Antioxidant, eyes, mucous membranes, gums, skin, bone
& hair growth, resistance to infections |
Choline, C, D, E, F, Zinc |
Dry skin & hair, susceptibility to infections,
allergies, fatigue, migraines, gums, skin, bone and hair growth |
| B1 |
Brain, nervous system, circulation, learning
|
Folic Acid, B5, B-Complex, C |
Fatigue, nervousness, depression, irritability,
digestive disorders |
| B2 |
Oxygenation of cells, growth, hair, skin, eyes,
antibody & cell formation
|
B-Complex, B6, C, Niacin
|
Skin disorders, vision & growth problems,
indigestion, baldness |
| B3 |
Nervous & digestive systems, adrenal glands,
circulation, metabolism (sugar)
|
B-Complex, C
|
Nervousness, poor circulation, fatigue,
headaches, bad breath, high blood pressure
|
| B5 |
Stress, food metabolism & digestion, steroid hormone
synthesis, cell formation
|
B-Complex, C
|
Stress, allergies, arthritis, digestive disorders,
hair loss, hypoglycemia, premature aging
|
| B6 |
Nerves, muscles, skin, antibody & blood cell
formation, amino acid & fatty acid metabolism
|
B-Complex, C, Potassium
|
Stress, depression, insomnia, irritability, weight
problems clogging of arteries, hypoglycemia
|
| B12 |
Nervous system, iron stores, appetite & growth
|
B-Complex, C, Potassium, calcium
|
Stress, fatigue, loss of appetite, anaemia, stamina
|
| Biotin |
Helps utilize other Bs, aids Krebs cycle (energy) in
synthesis of fats & proteins, cell production
|
B-Complex |
Exhaustion, muscle pain, depression,
dry hair & eyes
|
| Choline |
Protein & fat metabolism, nerve impulse transmissions
|
B-Complex
|
Atherosclerosis, high blood pressure, liver
ailments, tinnitus |
| Folic Acid |
Growth, reproduction, protein synthesis
|
B-Complex, especially B12 |
B12 deficiency, fatigue, stress, menstrual disorders |
| Insitol |
Metabolism of fats & cholesterol; hair, brain, eyes,
weight control
|
B-Complex, C, Phosphorus
|
Atherosclerosis, constipation, skin & hair problems,
insomnia, weight |
| PABA |
Natural sunscreen, skin, hair, protein, metabolism
|
A, C, D, E, Phosphorus
|
Gray hair, skin tags, fatigue |
| Vitamin C |
Antioxidant; protector vitamin of hair, skin, blood
cells & vessels, bone, gums & teeth
|
Bioflavanoids, all vitamins & minerals
|
Infections, blood or skin disorders, aging disorders,
bruising allergies |
| Vitamin D |
Calcium & phosphorus absorbtion, strong bones & teeth,
mineral homeostasis
|
Calcium, Choline, Phosphorus, A, C, F |
Soft bones & teeth, gum health, muscle weakness,
nervousness, arthritis, poor metabolism |
| Vitamin E |
Antioxidant, circulation, blood & vessel health, oxygenation, lungs,
skin & hair health, prostate
|
B-Complex, Manganese, Selenium, A, C, F |
Heart disease, stroke, atherosclerosis, high cholesterol, menopausal
problems, prostate size |
| Vitamin F |
Mucous membranes, skin, hair prevents cholesterol
|
E, A, C, D, Phosphorus |
Skin disorders, dry hair, heart disease, arthritis |
| Calcium |
Bones, teeth, nerve relaxation, endurance
|
A, C, D, F, Magnesium,
Iron, Phosphorus
|
Bone & teeth disease, sore muscles, nerve problems, palpitations,
insomnia |
| Chromium |
Insulin regulator, circulatory system, energy (sugar
metabolism), thyroid & adrenal glands
|
None |
Sugar metabolism disorders, atherosclerosis, fatigue |
| Chlorine |
Digestion of proteins, liver detox, acid-alkaline balance, stomach anti
parasidic |
None |
Hair & tooth loss, digestive problems, muscle disorders |
| Copper |
Enzyme activity, Iron absorbtion, healing process,
hair, skin, & cell growth
|
Zinc, Iron, Cobalt
|
Retard growth, skin & respiratory problems, pernicious
anaemia |
| Iodine |
Thyroid, rate of metabolism
|
None |
Thyroid problems, goitre |
| Iron |
Hemoglobin, iron stores in cells, oxygen to muscles |
C, B-Complex, Copper, Calcium |
Anaemia, fatigue, brittle nails, pale skin, heart
disease, fatigue, calcium deposits |
| Magnesium |
Promotes calcium & vitamin C
|
C, D, B6, Calcium, Phosphorus, Proteins |
Nervousness, irritability, muscle weakness & pain, heart disease,
fatigue, calcium deposits |
| Manganese |
Metabolism & enzyme activator, bone formation
absorption; needed for strong nerves bones, muscles, heart; energy (sugar
metabolism)
|
B1, E, Calcium, Phosphorus |
Glandular dysfunctions, dizziness, poor muscle
coordination |
| Vitamin P (Bioflavanoids) |
Vitamin C utilization, strengthens blood vessels
|
C, Calcium, Magnesium |
Easy bruising, blood vessel disorders, colds |
| Phosphorus |
Cell & bone growth, food & sugar metabolism, brain &
nerve activity
|
A, D, F, Iron, Calcium, Proteins
|
Bone & teeth disorders, fatigue, weakness, nervous
system disorders |
| Potassium |
Osmotic pressure of body fluid, regulates acid-base balance, nerve
impulses, muscle contractions
|
B, Sodium
|
Kidney & heart problems, insomnia, muscle weakness, high blood pressure |
| Selenium |
Antioxidant, tissue and skin elasticity, metabolism &
growth, male fertility |
E |
Premature aging, arteriosclerosis, male sexual
dysfunction |
| Sodium |
Enzyme activity, iron absorption, healing process, hair, skin & cell
growth
|
Zinc, Iron, Cobalt
|
Retarded growth, skin & respiratory problems, pernicious anaemia
|
| Zinc |
Prostate, DNA & RNA synthesis, B-Complex & insulin
activity, skin healing
|
A, Copper, Calcium, Phosphorus
|
Prostate problems, poor wound healing, fatigue,
senility |
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