is for Vitamin A

Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin. It is also known as retinol because it produces the pigments in the retina of the eye. The most common deficiency for people with low vitamin A is the inability to see in low light. Getting excessive amounts can cause dizziness, nausea, headaches, coma, and even death. The recommended daily value for Vitamin A is 3,000 international units a day.

is for Beta Carotene and Biotin

Beta Carotene is converted into vitamin A and it does the same thing for your body. Biotin converts food into glucose which produces energy and it activates protein and amino acid metabolism in the hair and nails. If you don't get enough you can begin to lose hair, develop rashes, and have high levels of acid in your urine. The RDA for biotin is 300 micrograms.

is for Vitamin C and Calcium

Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to form an important protein used to make skin, tendons, ligaments, and blood vessels. Heal wounds and form scar tissue. Serious deficiency cases can result in scurvy. The RDA is 46 micrograms. And calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. The RDA is 1,000 mg but a deficiency can result in osteoporosis.

is for Vitamin D

Our body must have Vitamin D to absorb calcium and promote bone growth. It helps the body absorb calcium and phosphorus from the food you eat which in turn helps your bones. When you have a deficiency you are more prone to fractures and rickets. Vitamin D build up can cause nausea and vomiting, weakness, and frequent urination. The RDA is 10-20 micrograms.

is for Vitamin E

 Vitamin E is an antioxidant which means it protects body tissue from damage caused by substances called free radicals, which can harm cells, tissues, and organs. Vitamin E can help with aging and protect the heart and eyes. A deficiency can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems.

Excess amounts can cause nausea, headache, bleeding, and fatigue. People who are on blood thinners should not take extra vitamin E. The RDA is 15 milligrams.

is for Folate

Also known as folic acid and Vitamin B-9 it is vital for making red blood cells, as well as: the synthesis and repair of DNA and RNA. Folate deficiency can cause anemia where the red blood cells are abnormally large. Too much folic acid can hide signs that you lack vitamin B12, which can cause nerve damage. The RDA is 400 micrograms.

is for Glucosamine

Glucosamine is used to produce a variety of chemicals that are involved in building tendons, ligaments, cartilage, and the thick fluid that surrounds joints. Joints are cushioned by the fluid and cartilage that surround them. Glucosamine deficiency can lead to uncomfortable aches and pains and joint stiffness but it usually only occurs with age. Too much glucosamine can cause upset stomach, nausea, heartburn, and diarrhea. The RDA is 1,500 milligrams.

is for Vitamin H

Vitamin H is the another name for biotin and the h once stood for hair und haut which means hair. Vitamin H is good for keeping hair and nails healthy. A deficiency can cause hair loss and nail thinning and in serious cases neurological symptoms in adults, such as depression, lethargy , hallucination, and numbness and tingling of the extrimities. Excess vitamin H is excreted by the kidneys. The RDA is 300 micrograms.

is for Iron

Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Hemoglobin represent about 2/3 of the bodies iron. Iron deficiency is from a lack of red bloods cells and can cause anemia. And too much iron can deposit in organs such as the liver, heart, and pancreas, which can lead to conditions like cirrhosis, heart failure, and diabetes.The RDA is 13.7-15.1 milligrams.

is for just get enough

Make sure that you are getting enough of these vitamins and minerals every day in the food you eat. Check labels to make sure the food you're eating is nutritious and if you went getting enough from food there are supplements to help.

is for Vitamin K

Vitamin K is used by the body to help blood clot and assists the transport of calcium throughout the body. Severe vitamin K deficiency can cause bruising and bleeding problems because the blood will take longer to clot. Too much vitamin K can become harmful if receiving dialysis. The RDA is 122-138 micrograms.

is for L-Ascorbic Acid

Also known as vitamin C, the L in front refers to how the molecule itself rotates to light and refers to its source. L- Ascorbic Acid is a helper in preventing scurvy and comes from natural sources. Though likely not to harm you if you get too much of it the most it can cause is diarrhea. The RDA is 90 milligrams.

is for Magnesium

Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein. Health problems associated with magnesium loss include diabetes, poor absorption, chronic diarrhea, celiac disease and hungry bone syndrome. Excessive amounts can cause low blood pressure and irregular heartbeat. The RDA is 310-400 milligrams.

is for Niacin

Niacin has a wide range of uses in the body, helping functions in the digestive system, skin and nervous system. Nicotinic acid is the form of niacin that's used to treat high cholesterol and heart disease. Too can cause severe skin flushing combined with dizziness and rapid heartbeat. Deficiencies can cause harm to the skin and digestive system. The RDA is 35 milligrams.

is for Omega 3

Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease. Omega 3 can help your skin, cholesterol, and has been proven to help with depression. When eating fish or flax seed the oils have health benefits and are good especially for women. Excessive intake can cause blood thinning or bleeding. Deficiency can cause rough skin and dermatitis. The RDA is 250-500 milligrams.

is for Pantothenic Acid

Also known as vitamin B5, pantothenic acid is one of the most important vitamins for human life. It's necessary for making blood cells, and it helps you convert the food you eat into energy. Lack of pantothenic acid can cause headache, fatigue, insomnia, intestinal disturbances, and numbness and tingling of their hands and feet. It is water soluble which means excess is excreted through urine. The RDA is 5 milligrams for an adult.