The Best Vitamin List

• B1: This vitamin helps lower inflammation of nerves and treats digestive problems.

Dosage: none specified

Sources: cereal grains, nuts, yeast.

• Vitamin A: Helps make epithelial tissues; a deficiency can cause constant illness and even blindness.

Dosage: 5-6mg per day

Source: Fish and fruits.

• B6: This vitamin helps in the production of antibodies, breaks down protein and keeps blood sugar at a normal level. Deficiency can cause sores and depression.

Dosage: 0.1– 1.5mg per day (increasing with age)

Source: banana, avocado, poultry and whole grains.

• B12: Needed for proper cell formation and function. Deficiency can cause anemia.

Dosage: none specified

Source: Meat, whole grains.

• Vitamin C: Makes collagen; deficiency causes scurvy.

Dosage: regular and ample fruit intake.

Source: Citrus fruits.

• Vitamin D: Keeps calcium inside bones. Deficiency causes rickets.

Dosage: 1500 IU (children)

Source: Sunlight, milk and meat.

• Vitamin E: Makes skin cells.

Dosage: none specified

Source: Egg, fruit, green leafy vegetables.

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