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We are unable make these substances in our bodies, so when levels are low for some time, signs and/or symptoms of disorder or dysfunction will eventually appear.
Health can often be restored when the deficiency is corrected, but prolonged deficiency of some vitamins can lead to degenerative health conditions.
| VITAMINS
WATER SOLUABLE |
FUNCTIONS | DEFICIENCY INDICATORS | DAILY INTAKE RECOMMENDATIONS |
| THIAMINE
B1 |
Essential molecule in cellular energy pathways, especially vital for brain and nerve cells. | Confusion, depression, fatigue, numb limbs, pins and needles, muscle weakness. Contributes to mental decline, including dementia in elderly and psychiatric patients. | Men: 1mg
Women: 0.8mg |
| RIBOFLAVIN
B2 |
Essential co-enzyme in many energy pathways | Cracked, scaly skin, especially round mouth & nose.
Eye & vision problems, sore tongue, anaemia |
Men: 1.3mg
Women: 1.1mg |
| NIACIN
B3
|
Central role throughout metabolism. Body can make some niacin from tryptophan (amino acid). | Pellagra is characterised by the ‘3Ds’ – diarrhoea, dermatitis, dementia. Skin problems, insomnia, poor memory, depression, fatigue. | Men: 16.5mg
Women: 13.2mg |
| PANTOTHENIC ACID
B5 |
Vital for energy and adrenal function, the ‘anti-stress’ vitamin. | depression, fatigue, duodenal ulcers, poor appetite, lowered immunity, teeth grinding, burning soles of feet | Men and Women: 5mg |
| PYRIDOXINE
B6 |
Vital in multiple enzyme systems, fat and protein metabolism, and for healthy blood, bone, immune system. Hugely important substance. | nervous system disorders, skin problems, insomnia, PMS | Men: 1.4mg
Women: 1.2mg |
| FOLIC ACID/FOLATE
B9 |
Protein metabolism, secure cell division, anti-cancer, foetal development, healthy blood. | low energy, poor immunity, poor mental health, anaemia | Men and women: 200μg
Pregnant women: 400μg until your 12 weeks pregnant. If baby is at risk of spinal tube defects you are advised to take a higher dose of 5mg. |
| COBALAMIN
B12 |
Vital for blood cells to mature, health of NS cells, methylation pathways throughout metabolism – works in tandem with folate. | lowered male fertility, dementia, depression, confusion, peripheral nerve damage, pernicious anaemia. | Men and women: 2mg or less everyday. |
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