The safest route to obtaining the vitamins needed in our daily lives
is to absorb them with ought nutritional extremes and use food of the
highest quality standards which is available to us. The most superior way to ingest vitamins
is through unprocessed, unsprayed, organically grown food.
Vitamins are essential components of structures and functions within
the body that take years to develop to their full capacity,
we need sufficient vitamins every day in the proper amounts consistently to
optimize our body.
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Dietary substances which
Caffeine, nicotine, marijuana, alcohol, greasy foods, rich foods,
refined sugar, white flour, antibiotics, synthetic drugs.
Vitamin A Retinol
Dosage up too 4000mcg
Vitamin A is fat soluable and is essential for
vision (night vision), skin membranes, cell growth, mucous membranes,
reproduction and normal immunity. It
is found in high amounts in liver and fish liver oils. Beta-carotene (precursor of vit. A = converts into vit. A ) is found in high quantities in carrots and dark
green leafy vegetables.
B1 Thiamin (not thiamine)
Dosage up too 100 mg
Vitamin B1 is a water soluble vitamin that readily enters and exits
the body daily so it must be taken internally on a daily basis. Thiamin helps
maintain a normal metabolism and helps burn carbohydrates. Vitamin B1 is
found in most whole grains.
Dosage up too 100 mg
Riboflavin is a water soluble vitamin which helps the mitochondria
of the muscle cells within the body produce energy. Meats, poultry, fish and dairy products
are all ample sources but food processing can destroy up to 80% of this
vitamin. Toxicity of Riboflavin has
never been reported.
B3 Niacin Niacinamide
Dosage up to 30 mg
Niacin is a water soluble vitamin which is can be converted from the
protein tryptophan. Niacin works in the glycogen energy cycle
with the oxidation of fatty acids for energy as well as in the tissue
respiration. The best sources of
Vitamin B3 are in fish and other meats and can withstand high levels of
processing without getting denatured.
B5 Pantothenic Acid
Dosage 6 mg.
Water soluble Pantothenic acid plays
multiple roles in energy metabolism.
It forms part of the important co-enzyme A synthetase
which aids in production of glucose and fatty acids. It is also responsible for producing the bodies natural steroid hormones and brain
Dosage up to 50 mg
Pyridoxine coenzymes function at all levels of the metabolism of
proteins, amino acids, production of haemoglobin and in new proteins being
produced by the body. It is also an
essential nutrient needed to produce glycogen phosphorylase
which breaks down muscle glycogen for fuel.
It is mainly found in wheat germ, chicken, fish and eggs.
Dosage 4 mcg
Cobalamin forms part of the
coenzymes essential for all cells, particularly rapid turnover cells like
red blood cells, gastrointestinal tract and bone marrow. This B-complex vitamin is only available
in animal foods and vegetarians are understandably the most deficient.
Dosage- up too 1,200 mg.
Vitamin C is water soluble and is quickly excreted out of the
body. It plays a major role in the
formation of collagen, the white protein fibers
of the skin, bones and connective tissues.
Vitamin C is also a very strong antioxidant and it can take only
30mg of vitamin C a day to prevent scurvy.
Vitamin D is a fat soluble vitamin that is essential in the
formation of bones. This Vitamin is
also produced when your skin is exposed to sunlight,
synthesis of vitamin D is a natural occurrence within the human body. In athletes 30 minutes per day of summer
sun produces much more vitamin D than the RDA recommends(10mcg.
/ 400 iu).
E D-Alpha Tocopherol
Dosage up too 400 mg.
Vitamin E is a strong antioxidant which is easily destroyed by food
storage and food processing.
Vitamin K Phylloquinone
Dosage 100 mcg.
Vitamin K is a fat soluble vitamin which enables your blood to clot
so we do not bleed to death. It is
also an antidote to some blood thinners and Warfarin. It is commonly found in fresh green leafy
vegetables. Vitamin K is needed in
higher doses when physical trauma such as muscle contractions (running,
lifting weights) is a common routine in your life.
Biotin B Complex Vitamin
Dosage 250 mcg
Biotin forms part of two enzymes (pyruvate
carboxylase and acetyl-coenzyme A carboxylase.
Biotin is also essential in the formation of new glucose and fatty
acid syntheisis and the catabolism of
branched-chain amino acids. When
Biotin is in deficiency within our bodies we are unabnle
to use fat, glucose properly and we are unable to break down or build up
new proteins. The best food sources
of Biotin are liver, sardines, egg yolk and soy flour
Folate Folic Acid Folacin
Dosage 400 mcg.
Folate is a B-complex vitamin
which forms part of the transport co-enzymes that control amino acid
metabolism. When there is folate deficiency it will inhibit the growth of new
cells. It is mainly found in deep
green leafy vegetables, legumes and egg yolk. Folate is a
fragile vitamin and is commonly destroyed with food processing. High intake levels of folate
may mask the test fo serious disease (ie- pernicious anemia)
Choline is not technically a
vitamin because the body is able to produce it but most choline
still comes from our diet. It forms
Lecithin which makes up our cell membranes and in the brain choline forms part of the acetylcholine
(neurotransmitters) which plays a major role in memory. Choline has
been used with moderate success to improve memory in the elderly.
Forms part of the lipids in the cell membranes and is essential in
calcium metabolism and insulin metabolism
Coenzyme Q 10 is essential for virtually all energy production, it helps transfer electrons within
mitochondria and are intricately involved in maintaining immunity. It is directly involved in the well being
of your heart. In japan CoQ10 has been used successfully to treat hundred
of thousands of heart patients. No
Toxicity has ever been reported even with 100 mg ofCoQ10 per day for 4
Reference: Optimum Sports
Nutrition, your competitive edge, Dr Michael Colgan
Copyright: © 1993 by Michael Colgan