Complete list of Vitamins: Source and Use

 

NAME	USE	SOURCE
Vitamin B-1 (Thiamine)	Brain function Nervous System Function Mood Stabilizer Enhances energy Decreases stress	Beef, pork, liver, legumes, fish poultry, yeast, whole-grain breads, pasta & nuts
Vitamin B-2 (Riboflavin)	Enhances energy Dry, cracked lips and mouth Decreases stress Promotes vision	Milk/dairy, dark green vegetables, eggs, yogurt, enriched breads/cereals, and liver.
Vitamin B-3 (Niacin)	Reduces blood pressure by dilating blood vessels Improves circulation to extremities Reduces cholesterol Brain function Decreases stress	Yeast, meats, eggs, poultry, liver, cereal, legumes, seeds, milk, green leafy vegetables, fish, & nuts
Vitamin B-5 (Pantothenic Acid)	Enhances energy and stamina by supporting the Adrenal glands Decreases stress Fatigue PMS	Widespread in foods
Vitamin B-6 (Pyridoxine)	Brain function Decreases stress Fatigue Reduces blood pressure PMS Reduces risk of heart attack Mood Stabilizer Enhances Immune system	Meats, fish, green leafy vegetables, legumes, bananas, & whole grains
Vitamin B-12 (Cobalamin)	Brain function Production of healthy Red Blood Cells Enhances energy and stamina by supporting the Adrenal glands Reduces cholesterol & dilates blood vessels	Meats, fish, poultry, milk, eggs, yeast. & cheese
PABA	Skin pigmentation disorders Red Blood Cell production Protects intestines Fatigue, irritability and anxiety	Grains, cereal, corn, rice, wheat, & flour
Choline	Depression & anxiety Brain function & memory Fat metabolism	Cereals, grains, legumes, & meat
Inositol	Depression & anxiety Brain function Fat metabolism	Cereals, grains, legumes, & meat

 

  

NAME	USE	SOURCE
Vitamin A (Beta-carotene)	Maintain vision Growth, bone formation, tissue repair, and red blood cell production	Dairy foods, liver, eggs, green leafy vegetables, oranges, and red fruits
Vitamin C (Ascorbic Acid)	Infection resistance Wound healing &Collagen synthesis Decreases “bad “cholesterol (LDL)	Fruits, berries, mangos, melons, tomatoes, green peppers, and green leafy vegetables
Vitamin D (Choleacalciferol)	Bone formation Calcium absorption	Milk/Dairy, fish, liver. And eggs
Vitamin E Alpha and Gamma tocopherol	Red blood cell production Enhances Immune system Cellular membrane stability protecting heart and brain function	Nuts, vegetable and seed oils, wheat grains, wheat germ, and green leafy vegetables
Vitamin K	Blood clotting regulation Bone growth	Dark green vegetables, liver spinach, kale, & broccoli
Biotin	Decreases stress & anxiety Fatigue, & insomnia Chronic fatigue syndrome	Most foods
Folic Acid	Red blood Cell production Prevent cervical dysplasia Enhances energy and stamina	Green leafy vegetables, liver, legumes, seeds, enriched breads, cereals, rice and pasta
Omega 3 (DHA & EPA)	Forms membrane structure of all cells in the body and are required for normal development and function of brain, eyes, inner ear, adrenal glands, and reproductive tract. Decreases inflammatory disease Lower blood pressure Anxiety, Depression, Bipolar Disorder, and ADHD	Fish, flaxseeds, pumpkin seeds and soy
Omega 6 (Primrose oil or Borage oil)	Stress Lowers cholesterol	Seeds, seed oils, and vegetable oils

 

 

  

NAME	USE	SOURCE
Boron	Energy utilization Development and maintenance of bone and absorption of calcium, magnesium, and phosphorus	Dairy products, drinking water, legumes, and nuts
Calcium	Bone and teeth Muscle contraction and relaxation Nerve function Maintains cellular function in brain and heart Reduces cholesterol	Dairy, fish (with bones), tofu, legumes, kale, and broccoli
Chromium	Enhances energy and stamina Sugar and fat metabolism Potentiates the action of insulin Reduces mood swings & anxiety	Fruits, vegetables, vegetable oils, whole grains, seeds,  & brewer’s yeast
Copper	Enhances the absorption of iron Enhances bone production Enhances production of ATP (fuel for the cells)	Meat & drinking water
Iron	Critical for hemoglobin formation in red blood cells Oxygen carrier for energy utilization	Beef, fish, poultry, shellfish, eggs, legumes, dried fruits,  & fortified cereals
Magnesium	Brain and nerve function Muscle contraction Enhances energy production in the heart Dilates coronary arteries and lowers blood pressure	Legumes, whole grain cereals, nuts, dark green vegetables,  & chocolate
Potassium	Nerve transmission Fluid balance Muscle contraction Ensures energy gets into cells where they can be broken down for energy	Fruit, vegetables, dairy, grains, legumes, & beef
Selenium	Enhances Vitamin E functions Enhance energy and stamina by balancing adrenal gland Reduces risk of cancer of prostrate, breast, colon, rectum, & lung	Seafood, meats, grains, & Brazil nuts
Zinc	Enhances immune system Wound healing Sperm production Involved in many enzyme, hormone and protein functions	Beef, fish, poultry, grains, vegetables

 

 

 

NAME	USE	SOURCE
L-Glutamine	Enhances strength 7 stamina Decreases cravings for alcohol & carbohydrates Stimulates immune system Peptic Ulcers	Raw parsley, spinach, wheat, corn, peanuts, soybean, & milk
L-Phenylalanine	Produces norepinephrine - 9neurotransmitter which increases alertness, reduces appetite, improves memory and acts as an antidepressant	Dairy, almonds, avocados, lima beans, peanuts, & seeds
L-Tyrosine	Antidepressant, enhances memory and increases mental alertness Supports thyroid and pituitary glands	Almonds, avocados, bananas, beef, dairy, eggs, fish, lima beans, pumpkin seeds, & sesame seeds
L-Cystine	Antioxidant that protects body against radiation and pollution.	Poultry, wheat, broccoli, brussel sprouts, eggs, garlic, onions, & red peppers.
L-Carnitine	Enhances strength & stamina Angina & heart disease Reduces cholesterol Chronic fatigue syndrome	Fish, eggs, dairy, & beef
L-Glutathione	Enhances Immune system Anti-inflammatory Prevents cataracts	Fish, eggs, dairy, & beef
L-Lysine	Assists calcium absorption Helps form collagen (replenishes skin tone) Reduce viral growth (Herpes)	Fish, eggs, dairy, lima beans, beef, soy, yeast, & potatoes.
L-Methionine	Reduces cholesterol & fats Prevents hair, skin, and nail disorders	Fish, eggs, dairy, beans, beef, garlic onion, lentils, & soybeans
L-Tryptophan	Insomnia, depression, & anxiety Migraine H/A	Dairy, beef, poultry, barley, brown rice, fish, soybeans, & peanuts
5 HTP	Depression & anxiety H/A, Fibromyalgia Appetite suppressant, weight loss Psychosis Myoclonic syndromes (sudden, dramatic muscle spasms Cerebral ataxia