B1 (Thiamine) converts carbs into energy in the muscles and nervous system by working with acids in the body to form blood sugars. (used by the nerve and brain cells) Men: 1.2 mg Women: 1.1 mg Deficiency: Symptoms include fatigue, depression, decreased mental functioning, muscle cramps, nausea, heart enlargement, and eventually beriberi. Alcoholics are at increased risk of a deficiency. Signs of Overdose: Hypersensitive reactions resembling anaphylactic shock & Drowsiness Foods: Baked Potato, Beef kidney/liver, Ham, Brewer's yeast, Flour (rye and whole grain), Garbanzo beans/chickpeas (dried), Kidney beans (dried), Navy beans (dried), Orange juice, Oranges, Oysters, Peanuts, Peas, Raisins, Rice (brown and raw), Wheat germ, Whole-grain products B2 (Riboflavin) converts proteins, fats and carbs into energy; production and repair of body tissues, efficient use of oxygen by the cells; maintenance of healthy mucous membranes. - 1.3 mg/day Deficiency: Symptoms include red, swollen, cracked mouth and tongue; fatigue; depression; anemia; and greasy, scaly skin. The formation of cataracts may be a result of this vitamin deficiency. Overdose: None expected in individuals with normal kidney functioning. However, in rare cases, symptoms may be itching, numbness, a burning sensation, or light sensitivity. Foods: Bananas, Beef liver, Dairy products, Eggs, Enriched breads, Fortified cereals, Ham, Mixed vegetables, Pork, Tuna, Wheat germ B3 (Niacin) essential for producing energy, reducing blood cholesterol, improves circulation; aids in the nervous and digestive systems; maintenance of healthy skin. 13 17 mg/day Deficiency: Symptoms include dermatitis on the hands and face, weakness, loss of appetite, sore mouth, diarrhea, anxiety, depression, and dementia. Signs of an overdose may include body flush, nausea, diarrhea, weakness, lightheadedness, headache, fainting, high blood sugar, high uric acid, heart-rhythm disturbances, and jaundice. Foods: Beef liver, Brewers yeast, Chicken (white meat), Dried beans/peas, Fortified cereals, Halibut, Peanut butter, Peanuts, Pork/ham, Potatoes, Salmon, Soybeans, Swordfish, Tuna, Turkey B5 (Pentothenic Acid) energy metabolism of carbohydrates, protein and fat. 5 mg/day Deficiency: Symptoms include excessive fatigue, sleep disturbances, loss of appetite, nausea or dermatitis. However, these symptoms are rare and if they occur, they may indicate other B vitamin deficiencies. Cautions: Consult your doctor if you have Hemophilia (uncontrolled bleeding disorder) Foods: Avocados, Bananas, Bleu cheese, Broccoli, Chicken, Collard greens, Eggs, Lentils, Liver, Lobster, Meats (all kinds), Milk, Oranges, Peanut butter, Peanuts, Peas, Soybeans, Sunflower seeds, Wheat germ, Whole-grain products B6 (Pyridoxine, pyridoxal phosphate) - Forms antibodies and red blood cells; maintains healthy body tissue, skin and nerves; produces hormones. - 1.4 mg/day Deficiency: Symptoms include weakness, mental confusion, irritability, nervousness, inability to sleep, hyperactivity, anemia, skin lesions, tongue discoloration, and kidney stones. Signs of Overdose: Sustained periods of large doses may cause irreversible nerve damage. The excess of vitamin B-6 may also lead to kidney stone formation. Foods: Avocados, Bananas, Beef liver, Chicken, Fortified cereals, Ground beef, Ham, Hazelnuts (Filberts), Lentils, Potatoes, Salmon, Shrimp, Soybeans, Sunflower seeds, Tuna, Wheat germ B-9 (Folic Acid) growth and reproduction of all body cells, including red blood cells. 400 mg/day Deficiency: Symptoms include anemia, mood disorders and gastrointestinal disorders. Neural tube defects may occur when a deficiency occurs during pregnancy. Signs of Overdose: In large doses, the following may occur; Loss of appetite, Nausea, Flatulence, Abdominal distension, May produce folacin (folic acid) crystals in kidneys. Foods: Asparagus, Avocados, Bananas, Beans, Beets, Brewers yeast, Brussels sprouts, Cabbage, Calf liver, Cantaloupe, Citrus fruits/juices, Endive, Fortified grain products, Garbanzo beans/Chickpeas, Green leafy vegetables, Lentils, Sprouts, Wheat germ B12 (Cyanocobalamin) - Helps maintain healthy nerve cells and red blood cells. 1.5 mcg/day Deficiency: Symptoms include nausea, loss of appetite, sore mouth, diarrhea, abnormal gait, loss of sensation in hands and feet, confusion, memory loss, and depression. Harmful anemia may be a result of this deficiency. Overdose: When taken in conjunction with large doses of vitamin C, nosebleeds, ear bleeding, or dry mouth may occur. Foods: Beef, Beef liver, Bleu cheese, Clams, Dairy products, Eggs, Flounder, Herring, Liverwurst, Mackerel, Milk, Oysters, Sardines, Snapper, Swiss cheese
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