Deficiency: Symptoms include burning feet, weakness in extremities, rapid heart rate, swelling, anorexia, nausea, fatigue, and gastrointestinal problems.
Toxicity: None known. Sources: Sunflower seeds, asparagus, lettuce, mushrooms, black beans, navy beans, lentils, spinach, peas, pinto beans, lima beans, eggplant, Brussels sprouts, tomatoes, tuna, whole wheat, soybeans. $14.99 |
Deficiency: Symptoms include bruising, gum infections, lethargy, dental cavities, tissue swelling, dry hair and skin, bleeding gums, dry eyes, hair loss, joint paint, pitting edema, anemia, delayed wound healing, and bone fragility. Long-term deficiency results in scurvy.
Toxicity: Possible problems with very large vitamin C doses including kidney stones, rebound scurvy, increased oxidative stress, excess iron absorption, vitamin B12 deficiency, and erosion of dental enamel. Up to 10 grams/day is safe based on most data. 2 grams or more per day can cause diarrhea.
Sources: Guava, bell pepper, kiwi, orange, grapefruit, strawberries, Brussels sprouts, cantaloupe, papaya, broccoli, sweet potato, pineapple, cauliflower, kale, lemon juice, parsley
$14.99
Toxicity: Possible problems with very large vitamin C doses including kidney stones, rebound scurvy, increased oxidative stress, excess iron absorption, vitamin B12 deficiency, and erosion of dental enamel. Up to 10 grams/day is safe based on most data. 2 grams or more per day can cause diarrhea.
Sources: Guava, bell pepper, kiwi, orange, grapefruit, strawberries, Brussels sprouts, cantaloupe, papaya, broccoli, sweet potato, pineapple, cauliflower, kale, lemon juice, parsley
$14.99
Deficiency: Very rare in humans. Keep in mind that consuming raw egg whites over a long period of time can cause biotin deficiency. Egg whites contain the protein avidin, which binds to biotin and prevents its absorption.
Toxicity: Not known to be toxic.
Sources: Green leafy vegetables, most nuts, whole grain breads, avocado, raspberries, cauliflower, carrots, papaya, banana, salmon, eggs
$14.99
Toxicity: Not known to be toxic.
Sources: Green leafy vegetables, most nuts, whole grain breads, avocado, raspberries, cauliflower, carrots, papaya, banana, salmon, eggs
$14.99
Cholecalciferol = vitamin D3 = animal version; ergocalciferol = vitamin D2 = plant version
Deficiency: In children a vitamin D deficiency can result in rickets, deformed bones, retarded growth, and soft teeth. In adults a vitamin D deficiency can result in osteomalacia, softened bones, spontaneous fractures, and tooth decay. Those at risk for deficiency include infants, elderly, dark skinned individuals, those with minimal sun exposure, fat malabsorption syndromes, inflammatory bowel diseases, kidney failure, and seizure disorders.
Toxicity: Hypervitaminosis D is not a result of sun exposure but from chronic supplementation. Excessive supplement use will elevate blood calcium levels and cause loss of appetite, nausea, vomiting, excessive thirst, excessive urination, itching, muscle weakness, joint pain and disorientation. Calcification of soft tissues can also occur.
Sources: Sunlight, fortified foods, mushrooms, salmon, mackerel, sardines, tuna, eggs
$14.99
Deficiency: In children a vitamin D deficiency can result in rickets, deformed bones, retarded growth, and soft teeth. In adults a vitamin D deficiency can result in osteomalacia, softened bones, spontaneous fractures, and tooth decay. Those at risk for deficiency include infants, elderly, dark skinned individuals, those with minimal sun exposure, fat malabsorption syndromes, inflammatory bowel diseases, kidney failure, and seizure disorders.
Toxicity: Hypervitaminosis D is not a result of sun exposure but from chronic supplementation. Excessive supplement use will elevate blood calcium levels and cause loss of appetite, nausea, vomiting, excessive thirst, excessive urination, itching, muscle weakness, joint pain and disorientation. Calcification of soft tissues can also occur.
Sources: Sunlight, fortified foods, mushrooms, salmon, mackerel, sardines, tuna, eggs
$14.99