is for Vitamin A

Vitamin A is very crucial for our vision. It is a component to a protein called rhodopsin and this protein is responsible for absorbing light in our retinol receptors.

It also supports the normal differentiation and functioning of the conjunctival membranes and cornea.

The recommended daily allowance for vitamin A is 900 uG.

If we do not get enough vitamin A, it can lead to early signs of xerophthalmia.

Xerophthalmia is a condition that can disable your ability to see in low light or darkness. Usually people who have a vitamin A deficiency tend to have a low iron count leading to anemia.

If we receive too much vitamin A, there can be large amounts of toxicity known as hypervitaminosis A. Since vitamin A is fat soluble and stored in the liver, there can be high levels of fat in the liver which is not good at all.

is for Beta Carotene

Beta Carotene is the precursor for vitamin A. The body converts beta carotene into vitamin A and it is considered an antioxidant.

Antioxidants protect the body from free radicals which can damage the cells through oxidation and that can lead to several chronic illnesses.

There really is no recommended daily allowance for beta carotene, but doses range from 15-180 mg/day.

If there is not enough consumption of beta carotene, that means that it cannot be converted into vitamin A. Remember a lack of vitamin A can lead to night blindness as well as a decreased resistance to infections.

If too much beta carotene is consumed there may be an improvement in overall health unless you are a smoker and in that case your intake should be limited to 10-15 mg/day.

Biotin is a water soluble B vitamin (B7) that helps your body convert food into energy, this is a very important for women during pregnancy and lactation. It participates in important metabolic pathways such as producing glucose and fatty acids.

It is usually rare but deficiency can occur in pregnant women, but it is usually in mild forms. Symptoms include hair loss, and neurologic symptom function. If there is an excess of this vitamin this can cause a slower release of insulin as well as low levels of vitamin C and B6.

The RDA for Biotin is 2.5 mg per day.

Bis for Biotin

Vitamin B12 is a water soluble vitamin that is naturally found in some foods and available as a dietary supplement as well as a prescription. It is very active in our metabolism.

If there is not enough vitamin B12, this can result in having anemia. Symptoms also include being fatigued and weak as well as having no appetite. There has been no adverse side effects associated from having too much in the body.

The recommended daily allowance for this vitamin is 2.4 mcg.

Bis for Vitamin B12

Bis for Vitamin B6

Vitamin B6 helps support adrenal function as well as help calm and maintain a healthy nervous system function. It does this by helping produce neurotransmitters and they help to ensure the metabolic processes run smoothly.

The RDA for vitamin B6 for men aged 19-50 is 1.3 mg/day, men ages 50 and older should have 1.3 mg/day. Women ages 19-50 need 1.3 mg/day of the vitamin and for women over the age of 50 should take about 1.7 mg/day.

Deficiency of vitamin B6 can lead to nerve damage in the hands and feet. People with alcoholism and congestive heart failure can experience this deficiency.

High doses of this vitamin can result in painful neurological symptoms such as neuropathy.

is for Calcium

Calcium is needed to perform metabolic functions in the body such as vascular contraction and vasodilation, muscle function, and hormonal secretion.

   Recommended daily allowance:

Women 25-65 premenopausal-1000-1200mg/day and if you are pregnant or lactating then it's 1500mg/day. Women who are post menopausal but less than 65 should have an intake of 1500mg/day.

Men ages 25-65 should have an intake of 1000mg/day and everyone over the age of 65 should have an intake of 1500mg/day.

While there are no real obvious symptoms that occur from calcium deficiency short term, there are cases where a condition known as hypocalcemia can lead to numbness and tingling of the fingers, muscle cramps, and abnormal heart rhythms and if left untreated can lead to death.

When too much calcium is consumed, it can lead to hypercalcemia which can cause renal failure as well as vascular and tissue calcification and kidney stones.

cis for Vitamin C

Vitamin C is a water soluble vitamin that is abundant in many fruits and vegetables. It is  important because it protects the body against immune system deficiencies. It is also required for the biosynthesis of collagen which plays a vital role in tissue repair and wound healing.

If you do not have vitamin C in your diet, you can develop scurvy. Scurvy can appear after about 1 month of having no vitamin C. If there is too much in your diet you can develop gastrointestinal disturbances but nothing really too serious.

The RDA for both men and women are 60 mg/day.

is for SoDium

Sodium is an important mineral because it regulates the body's fluid balance and it is regulated by the kidneys.

Many Americans consume more sodium than they should and that can lead to high blood pressure which is a result of too much sodium in the body causing the heart to work harder to pump blood through the body.

If there is not enough sodium present, this can lead to hyponatremia and this is a result of excess fluid in the body and not enough sodium. In severe cases, this can lead to comas and be fatal.

The recommended daily allowance for sodium in adults should be less than 2300 mg/day but studies show that adults consume about 3400 mg/day.

is for Vitamin E

Vitamin E is a fat soluble antioxidant that helps protect cells in the body from the damaging effects of free radicals that can contribute to the development of cardiovascular disease and cancer. It  also stops the production of reactive oxygen species (ROS).

The recommended daily allowance for vitamin E for people 14 years of age and older are 15 mg/day, this also includes pregnant women.

Usually rare for individuals to have a deficiency in vitamin E, but it can develop in premature babies with a low birth weight and can result in complications that can affect the retina and increase the risk of infections. People with fat malabsorption disorders are also likely to develop this deficiency. Symptoms include peripheral neuropathy, skeletal myopathy, retinopathy, and an impairment of the immune response.

There has not been any adverse effects from consuming too much vitamin E, but some studies have shown that if taken excessively it can result in bleeding or hemorrhaging.