That's why so many individuals are now considering supplements benefits. You can pick up a Met-RX bar from the grocery store for 2 bucks and that can be your lunch. Check out the vast array of vitamins and minerals in these wonderful bars. Plus you do get the calories and carbs you need for energy. And let's not dismiss multivitamins. You should be taking one of these each and every day with a meal. This way your body can absorb plenty of the nutrients it lacks from ordinary meals. Start your multivitamin regime at an early age if possible. The earlier the better.

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Maybe you're not too sure where to begin with supplements benefits. Well, let me keep things simple for you. What are you looking to focus on as far as your body and health are concerned? If you want more protein in your diet, there are plenty of supplements for that. Or if you're searching for a more complete energizing snack bar, then you may want to check out what Clif bars have to offer. The next time you're in the supermarket, browse through the supplement isle and explore the new world of nutrition.

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The people most in danger of a vitamin B 12 deficiency are vegans, who do not eat any kind of animal product including fortified grains or fortified soy products. It is therefore extremely important for vegans to take vitamin B 12 supplements regularly. Contrary to many claims that certain vegetables have vitamin B 12, there is actually only one plant proven to have a form of B 12 that humans can use, and that is the Chinese herb Dang Gui. Since Dang Gui isn’t exactly in high supply everywhere, most vegans will have to take supplements.

If you are a vegan, or thinking of becoming one, it’s a good idea to talk it over with your doctor. If you’ve been a vegan for sometime and haven’t had a physical including a blood work up, you should go in for one as soon as possible, even if you feel fine. A vitamin B 12 deficiency can take years to develop, and by the time you start to experience the anemia symptoms, you are already in danger of permanent brain damage.

People who have had part or all of their stomach removed are also in danger of a vitamin B 12 deficiency. The parietal cells in your stomach, the same ones that make the acid that aids in digestion, also make a glycoprotein called ‘intrinsic factor’, which is required for vitamin B 12 to be absorbed. Without the intrinsic factor, you have to eat extremely large amounts of vitamin B 12 to get the amount you need to avoid anemia.

Supplements and certain vitamin B 12 rich foods, such as calves liver, may provide enough B 12 for people with partially or wholly removed stomachs to get enough of the vitamin. If not, regular vitamin B 12 injections may be required.

Do you know where to look for the best supplements and organic foods? This can be a trick, I know. One thing I always notice about organic foods is the price. And yikes, what a price! Can you afford this stuff? Sometimes I have a little trouble budgeting it in. Although I find most nutritional food and some of the best supplements rather expensive, I still factor them into my daily diet. It's important to know why these products are pricey. While so many of the junk foods and fast foods have enormous tax write-offs with there businesses, most of the organic farmers do not. They are the ones struggling to make a buck. We all know that the make-many make-large companies such as McDonalds are raking in the dough. This is where the price difference stems from.

You can find some of the best supplements to enhance your diet, online. The World-Wide-Web is a great place to turn for health food supplements and vitamins. Check out the numerous web stores in order to see all that's available these days. You can even save with coupons, here's one for you - Swanson Vitamins First Time Customer Coupon - $5.00 Off

It's awesome how they all compete for our business, hence guaranteeing us the lowest prices. It just takes a little surfing. If the Internet is not exactly your thing, you can also shop for the best supplements at your local nutrition store. There's probably a GNC in your mall. Even grocery stores carry a wide variety of the best supplements now days. It's time to improve your health by enhancing your diet. Eat healthy and always remember to take those daily vitamins.

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As people age, their bodies naturally become less efficient at using nutrients. To compound the situation, seniors generally develop more illnesses and as a result, tend to take more medications than other age groups. Many of these medications adversely affect the way the body breaks down nutrients.

Plenty of seniors are living alone and don't feel the need or the desire to prepare nutritionally-balanced meals. Add in the fact that most seniors don't moderately exercise on a regular basis and it's no wonder seniors so frequently exhibit the symptoms of different vitamin deficiencies. As advanced as society is, a good percentage of seniors are considered 'undernourished'.

Vitamin D is as important to seniors as it is to children. It plays a vital role in the body's ability to absorb calcium, which is required to keep bones healthy. Without calcium, bones lose their mass, become brittle and bring about osteoporosis. Few seniors consume the proper amount of dairy products to ensure the body gets ample amounts of vitamin D.

Another serious condition confronting seniors is the oxidation damage caused by free radicals. These are unstable molecules that, when left on their own, run rampant throughout the body, destroying healthy cells. Oxidation is the same process that causes rust to develop on cars.

Antioxidants work to neutralize free radicals, a process which inhibits the amount of damage they cause. Fruits and vegetables are the best sources of antioxidants. They also contain beta-carotenes and a number of important vitamins including Vitamin A, C and E, yet few seniors consume the required amounts.

As healthy cells become damaged, seniors increase their risks of developing heart disease, arthritis, certain forms of cancers, cataracts, Parkinson's disease and many other disorders. Antioxidants also keep the immune system functioning properly. As healthy skin cells break down, skin loses its elasticity and begins to sag, wrinkle and look older.

The body needs Vitamin K to keep the body's blood clotting mechanism functioning properly, yet once again, few seniors get enough. The absence of Vitamin K is believed to also be linked to the onset of Alzheimer's disease.

The list of conditions that result from vitamin deficiencies is long. Everyone, regardless of age, needs to understand the importance of giving their bodies nutrients in order to maintain good health.

If you're not getting the right mix of nutrients from your diet, regardless of the reason, it may be necessary to supplement your diet by taking a daily multi-vitamin. For the most benefit, choose one that has been formulated to suit the changing dietary needs of older individuals.

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Take a look at food through a child's eye. What do you see? Pizza, ice cream, corn dogs, hot dogs, French fries, potato chips, sugary fruit drinks, energy drinks, caffeinated soda, cake, cookies, candy, processed portable lunch 'kits' and of course, the all-important, readily-available, drive-thru fast food.

If you've ever taken a look at the food pyramid, you know that these types of foods are represented, but only by a tiny sliver. That means these foods should make up just a fraction of a person's daily food intake. They shouldn't be eaten at each meal, and in between, as snacks. But they are, all too often. It's obvious just by looking at children that many are not eating properly.

Not only are the wrong food choices causing children to be dangerously overweight, they're also the reason why many children are not getting the vitamins and minerals their bodies need to function properly. Of the essential vitamins and minerals the body needs, it is capable of producing just a few on its own. The rest must come from food.

From the first days of life, a child needs Vitamin D. Vitamin D is crucial to the development of healthy, strong teeth and bones. Rickets, a disease thought to be under control, is once again becoming a serious health issue. Its symptoms include bones that are deformed and that are soft and brittle. The skull, for example, is supposed to be thick and hard. One of the first notable signs of rickets is a skull that is thin and soft. If the shape of the head doesn't form properly, as can happen with Rickets, teeth may not grow in properly. And from there, it's getting worse. Wrists, ribs, knees, ankles all may experience abnormal growth.

Deficiencies in other vitamins may not produce such obvious effects, which is why many parents may not even realize problems exist. Vitamins provide the instructions for all bodily functions including vision, production of red blood cells and growth hormones and proper development of every major system including the immune system, circulatory system and digestive system.

If your child's diet consists of the foods listed above, you need to take immediate action. Try to introduce more vitamin-dense foods into the diet. In the meantime, encourage your child to take a daily vitamin supplement that has been formulated for children. It will provide the nutrients your child needs to develop properly, it'll taste good, and it'll be easy to chew or swallow.

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Antioxidants are able to take away the power of free radicals. In other words, the free radical's ability to oxidize cells is eliminated. Oxidation of the body's cells is very similar to what happens when rust appears on a car. Once the cells inside the body start becoming oxidized, serious health complications often result. Some of these adverse conditions include heart disease, macular degeneration, arthritis, Alzheimer's disease and cataracts.

Since Vitamin A is necessary to support healthy skin, it's been labeled the 'anti-aging' vitamin because of its ability to ward off wrinkles. Vitamin A also helps keep the mucous membranes inside the throat, lungs, eyes, mouth, digestive tract, kidneys, bladder and reproductive system healthy, which is why it's believed that Vitamin A helps enhance the body's immune system.

To keep blood healthy, sufficient levels of Vitamin A are necessary to help increase the production of RNA. RNA is the part of the cell that includes the instructions for life. When RNA is rapidly reproduced it's able to help create new cells faster so that old and worn out cells can be efficiently replaced.

Vitamin A also lowers cholesterol levels and assists with hormone production.

Natural Sources

Fish liver oil is one of the best naturally-occurring sources of Vitamin A. Cod and halibut are good sources as well. In addition, Vitamin A is also found in eggs and milk, fruits and vegetables. Fruits with high vitamin A levels include nectarines, cantaloupes, apricots, mandarin oranges, plums, watermelons and mangos.

Dark green and brightly-colored vegetables such as kale, collard greens, escarole, chicory, endive, romaine lettuce, broccoli, peas, carrots, red pepper, pumpkin, squash, turnips, sweet potato and tomatoes are all excellent sources of Vitamin A.

Ideally, adults should strive to get 500 to 850 micrograms of Vitamin A each day. (600 micrograms for males, 500 micrograms for females, 800 micrograms during pregnancy and 850 micrograms during breast feeding).

Vitamin A Deficiencies

When the body does not get a sufficient quantity of Vitamin A, the part of the body first affected generally is vision. In particular, the ability to see clearly at night or in dim light is hampered. Night blindness and even dry eyes are typical symptoms. In addition to eye trouble, various diseases of the skin including acne and psoriasis can result from insufficient levels of Vitamin A.

A poor diet is frequently the cause of this type of vitamin deficiency. Particularly vulnerable are the elderly and those living in parts of the world where poor diets prevail.

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Another important quality of Bioflavonoids is their effectiveness as an anti-inflammatory. It's possible that consuming Bioflavonoids benefits muscle and joints by helping bruises in these areas heal faster.

Because of its ability to relax the muscles in the cardiovascular system, there is a possibility that Vitamin P may play a role in lowering blood pressure. Some other areas being researched are Vitamin P's ability to interfere with growing tumors, and how it impacts other types of bleeding such as nosebleeds, hemorrhoids and bleeding in the retina (a problem for people with hypertension or diabetes).

Sources for Vitamin P Bioflavonoids

Bioflavonoids are plant-based so they are found mainly in fruits and vegetables. Specifically, the brightly colored fruits and vegetables in shades of red, orange and yellow are the best sources. Mangoes, apricots, oranges, grapefruit and other citrus fruits, lemons, cherries, black currants, plums, and grapes are good fruit sources. Carrots, tomatoes, green peppers, broccoli and onions are good vegetable sources. Believe it or not, much of the bioflavonoid value actually comes from the rind.

Red wine also is a good source of Bioflavonoids and even medical professionals recommend drinking a glass with dinner. Buckwheat, ginkgo, green tea, milk thistle, hawthorn, rose hip and yarrow all contain Bioflavonoids, as well.

There isn't a recommended daily allowance for Vitamin P. What is recommended is to get at least 5 servings of fruits and vegetables every day. Choosing those which are brightly-colored will provide the most bioflavonoid benefit.

People who make eating fruits and vegetables a part of their diets will automatically get sufficient quantities of Vitamin P. Adding a glass of green tea for lunch and a glass of wine with dinner will allow the body to reap even more bioflavonoid benefit. Those who do not like these foods and beverages need to realize the importance of making them part of their daily routines.

Just as there are no recommended daily requirements, there aren't any risks associated with a Vitamin P deficiency. It's not a toxic substance so there aren't any adverse side effects from consuming too much, either.

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Blood clotting is needed to help wounds heal and Vitamin K is needed to help regulate and form the coagulator factors that clot the blood. Interestingly a newborn's stomach is a very sterile environment and for the first few days of life, it lacks the bacteria necessary to produce Vitamin K. Newborns are usually given a shot of Vitamin K as a way of kick-starting the blood clotting process.

Vitamin K also plays a significant role in preventing heart and coronary disease. It accomplishes this by keeping calcium away from artery walls. Since calcium is not present, it cannot damage or block artery walls or the tissues that surround them. Using Vitamin K to help regulate calcium can also reduce the risk of developing kidney stones.

Vitamin K helps build new, strong bones, too. Certain proteins are necessary in order to maintain healthy teeth and bones and those proteins cannot form without Vitamin K. The way Vitamin K enhances bone density is by acting in a glue-like manner so that calcium is better able to attach to bones.

Women who experience heavy bleeding during their menstrual cycles are sometimes treated using Vitamin K. In postmenopausal women, Vitamin K can prevent the onset of osteoporosis by helping to increase bone mass.

Sources of Vitamin K

Leafy green vegetables are a great source of Vitamin K so be sure to eat spinach, kale, broccoli, collard greens, okra, asparagus, cabbage, brussel sprouts, green beans and turnip greens. It is also found in dairy products, corn and soya oil, liver, eggs, fish, seaweed, lentils, potatoes, nuts and alfalfa.

The recommended daily intake of Vitamin K is as follows: For men, 80 micrograms/day. For women, 65 micrograms/day, even those women who are pregnant or who are breastfeeding.

Symptoms of a Vitamin K Deficiency

Deficiencies of this vitamin are more common among people who have digestive trouble, especially as it relates to the body's ability to properly absorb nutrients. Those who have had bowel surgery may also have insufficient levels of Vitamin K.

Since Vitamin K is so crucial to the blood clotting process, one of the most recognizable symptoms of a deficiency is the amount of time it takes blood to clot. Another indicator is a person who bleeds easily and for long periods of time. People with a Vitamin K deficiency also develop bruises more quickly than normal. Injuries that normally would be considered minor can become serious situations when blood does not clot as it should.

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As with the other B vitamins, Vitamin H also plays an important role in metabolism of carbohydrates, fats and proteins. It also helps process glucose. The end result is that the body is able to efficiently produce energy, eliminating problems associated with fatigue.

Biotin helps blood sugar levels remain steady. People with diabetes may find Biotin beneficial because it has been known to increase the body's reaction to insulin.

Believe it or not, Vitamin H plays a role in helping to keep hair from turning gray and also from falling out. It helps keep fingernails strong and less prone to brittleness by encouraging nails to grow thicker. Biotin helps keep skin healthy, too. Biotin must really be effective because many beauty products list this vitamin as an active ingredient.

It is also possible that Biotin can help relieve the symptoms associated with depression. And finally, it may also help reduce pain.

Sources of Vitamin H (Biotin)

Vitamin H is found in meat, especially organ meats (liver and kidneys), dairy products (milk, cheese and butter), egg yolks, oysters, lobster, poultry, cauliflower, avocados, bananas, strawberries, watermelon, bananas, grapefruits, raisins, mushrooms, green peas, black currants, brewer's yeast, wheat germ, nuts, beans, lentils, oat bran, whole grain breads, oatmeal, peanut butter, molasses and foods high in Omega-3 fatty acids including salmon, tuna, mackerel and herrings.

Eating raw eggs can lessen the body's ability to absorb this vitamin.

The recommended daily intake of Vitamin H (Biotin) is 300 micrograms for healthy adults and pregnant women. Women who are breastfeeding need a bit more, about 350 micrograms/day.

Symptoms of a Vitamin H (Biotin) Deficiency

As stated above, this type of deficiency is very rare. However, that does not mean the problem is nonexistent. Several symptoms could indicate a deficiency in Vitamin H. Possible symptoms include a scalp that is dry or scaly, a loss of appetite, a loss of hair, nausea, muscle pain, fatigue, depression, dermatitis, anorexia and anemia.

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Another important benefit of Vitamin E is that it helps keep LDL levels low. LDL is the bad form of cholesterol that over time can build up within the walls of the arteries and lead to heart disease and blood clotting.

Vitamin E encourages the proper development of muscles. It can help boost the effectiveness of the immune system, primarily by making it more resistant to bacterial and viral infections. Working together with Vitamin C and beta carotenes, Vitamin E can help prevent the development of cataracts.

Sources of Vitamin E

Vitamin E is abundant in many different types of food. Sweet potatoes and mangoes are rich in Vitamin E. Several oils including sesame, sunflower, peanut, safflower, olive, soybean and corn are good sources of Vitamin E. Nuts also contain sufficient levels of Vitamin E making walnuts, Brazil nuts, hazelnuts, sunflower seeds and almonds excellent snack foods. Butter, margarine, eggs, wheat germ, wheat germ oil, soya, yams, spinach, broccoli, corn, avocados, fortified cereals and liver are other good sources. Green vegetables, however, contain small amounts of Vitamin E.

Note that food storage and preparation can significantly deplete the Vitamin E content of these foods. Freezing, processing, preserving and exposing these foods to air are the biggest Vitamin E degraders.

The recommended daily intake of Vitamin E is 12 milligrams. However, people who smoke cigarettes are advised to increase Vitamin E levels to counteract the increased stress on the lungs that is caused by cigarette smoke. Interestingly, air pollution can cause the same type of lung stress so those living in areas frequently subjected to air pollution should also increase their daily intake.

Symptoms of a Vitamin E Deficiency

Since Vitamin E is contained in so many different foods and because the body is capable of storing this fat soluble vitamin, Vitamin E deficiencies are very rare. However they do occur and the symptoms can be severe. Gradual degradation of the kidneys is one notable risk associated with this type of deficiency. Reproductive problems including infertility as well as an increase in the risk of a miscarriage are also potential problems.

Lethargy, anemia and an overall loss of balance are other symptoms adults with a Vitamin E deficiency may experience. And if not addressed, over time, the body will simply begin to waste away.

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Vitamin D helps the body absorb calcium and this in turn helps keep bones strong and less prone to breaks and brittleness. Ample amounts of Vitamin D greatly reduce the risks of developing osteoporosis and joint damage. It can slow down the effects of arthritis and keep back pain under control. Vitamin D is also required for proper absorption of phosphorus.

Vitamin D is currently being studied as an effective way to protect the body against colorectal cancer and the development of certain types of autoimmune diseases. Early results are promising.

Sources of Vitamin D

Milk that has been fortified with Vitamin D is a really good source because it has the added bonus of providing the body with calcium. Foods that are rich in Omega-3 fatty acids such as salmon, mackerel, tuna and sardines are other good sources. Vitamin D is also found in animal fats including organ meats, butter, egg yolks and full-fat dairy products. Other foods that have been fortified with this vitamin, such as orange juice and cereals, are other reliable sources. A good herbal supplement is cod liver oil.

The recommended daily intake for adults is 200 – 400 IU (International Units). Individuals aged 50 – 70 should increase their intake to 400 IU and those older than 70 should get even more, 600 IU/day. It is also suggested that breastfed babies be given a Vitamin D supplement.

Note that health-related problems can result from over-supplementation. Excessive amounts of calcium can lead to the development of kidney stones and over-calcification of teeth and bones. Calcium deposits in the arteries can cause arteries to harden.

Symptoms of a Vitamin D Deficiency

Rickets, a disease thought to be under control, is beginning to appear again, especially in children who do not get sufficient quantities of Vitamin D. The primary symptoms of this disease are soft bones and bones that develop abnormally. Infants that do not get sufficient Vitamin D can develop a condition in which bones do not harden. This results in bowed legs, stunted growth and a lot of pain.

In later stages of life, insufficient levels of Vitamin D can cause osteoporosis, a condition in which bones become weak and fracture easily. Since Vitamin D is absorbed in the small intestines, diseases in the gall bladder, liver, intestines and the pancreas can impede absorption and lead to deficiencies.

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Vitamin C is crucial to the body's ability to produce collagen, an important protein that keeps skin damage minimal. Collagen can delay the development of wrinkles and saggy skin by helping skin hold onto its elasticity. Vitamin C also expedites the body's ability to repair tissues so wounds heal more quickly.

Vitamin C is necessary for the process involved with metabolizing folic acid, iron, tyrosine and phenylalanine. The body cannot properly utilize carbohydrates without Vitamin C. It is also needed to synthesize fats and proteins.

Vitamin C can also help a person recover from the effects of a cold more quickly. Unlike what most people think, this vitamin cannot actually prevent a cold from developing, but it can alleviate the symptoms. It accomplishes this task by increasing the production of white blood cells and antibodies.

Vitamin C strengthens artery walls and makes them better able to resist the development of plaque build-up. It helps with the bone marrow's ability to produce red blood cells and hemoglobin. And Vitamin C helps keep the nervous system healthy.

Studies investigating Vitamin C's ability to slow down and possibly even prevent the formation of cataracts are ongoing and show promising results.

Sources of Vitamin C

Fruits contain plenty of vitamin C, especially oranges, tangerines, limes, guava, lemons, papayas, strawberries, black currants, grapefruit and mangoes. Many vegetables contain Vitamin C including collard greens, sweet and hot peppers, broccoli, tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach, and watercress. To preserve more of the Vitamin C content, eat these fruits and vegetables raw or only slightly cooked. Steam and exposure to light break down this vitamin.

The recommended daily intake of Vitamin C is 60 mg per day for adults.

Symptoms of a Vitamin C Deficiency

The most famous of conditions associated with a Vitamin C deficiency is Scurvy, a condition that used to affect sailors who spent long periods at sea. Early symptoms of Scurvy affect the mouth area including gums that bleed and teeth that become loose. As it progresses, muscles become weak and joints become painful.

Other signs that the body may be experiencing a deficiency of Vitamin C include frequent infections, prolonged colds, easily bruised body parts, painful and/or swollen joints, nose bleeds, and anemia symptoms including tiredness and loss of skin color.

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One of the most important functions of Vitamin B12 is its ability to work together with Folic Acid in the production of DNA. Because of the way it is able to recycle certain enzymes, it plays a significant role in maintaining the proper functioning of cells, blood and nerves. An imbalance of either Vitamin B9 or B12 can negatively impact the way red blood cells divide and lead to a condition known as pernicious anemia.

Vitamin B12 also works to reduce levels of homocysteine, the amino acids that can damage artery walls and increase a person's risk of developing heart disease. Vitamin B12 is also responsible for ensuring that nerve cells function properly. It's also possible that Vitamin B12 can treat symptoms associated with a loss of calcium including osteoporosis and damage to the teeth. This vitamin may even be able to relieve some symptoms of depression.

Sources of Vitamin B12

Animal liver is the best source of Vitamin B12 (Cyanocobalamin). It is important to note that Vitamin B12 is not found in plant tissue. Those who consume a vegetarian-style diet are highly advised to supplement this all-important vitamin. Other good sources of this vitamin include liver, fish, eggs, cheese and meat. Cereals, plant milk, soy products and brewer's yeast that have been fortified with B12 are also good sources, especially for those who consume a vegetarian diet.

For adults, 3 micrograms is the required daily intake of this vitamin. However, since this vitamin has no toxic side effects, consuming more can help ensure an adequate production of red blood cells and can help prevent birth defects.

Symptoms of a Vitamin B12 Deficiency

Symptoms of a Vitamin B12 deficiency develop gradually, usually not becoming apparent for at least a year and oftentimes longer. Anemia is the first sign that the body is not getting an adequate supply of Vitamin B12.

Other symptoms of this type of deficiency include a sore tongue, trouble with memory or concentration that can result in confusion, an overall feeling of tiredness, irritability, diminished appetite, tingling, numbness, diarrhea, problems associated with poor circulation and development of a yellowish tint on the skin.

Brain damage and deterioration of the nervous system are also possible symptoms that can result from this type of deficiency. In addition, a Vitamin B12 deficiency can cause homocysteine levels to increase which puts an individual at higher risk for development of heart and/or coronary disease.

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Vitamin B9 is required to help form DNA and other nucleic acids. Since DNA and other nucleic acids are created along with new cell growth, this vitamin plays a crucial role in the body's ability to create red blood cells and the heart disease fighting amino acids called homocysteine. Folic acid also assists in the production of heme, the pigmented part of the red blood cells that carry iron.

Folic acid also plays a significant role in the body's ability to repair damaged tissues. It plays a role in the development of serotonin, the neurotransmitter responsible for regulating sleep, moods and appetite. It helps with the digestion process. And it may help protect against the onset of cervical cancer.

Ample quantities of Folic acid are also extremely important for any woman planning to conceive. Its presence can help protect the developing fetus from such dangerous conditions as spinal bifida. Four to six weeks after conception, the neural tube begins to form in the growing fetus. This tube ultimately becomes the spine, spinal cord, skull and brain. Closing the neural tube so amniotic fluid cannot seep in is the final step of the tube's development. Folic acid ensures this closure. Failure to close can result in birth defects including spinal bifida or anencephaly.

Sources of Folic Acid

Green leafy vegetables such as spinach and asparagus are wonderful sources of Folic Acid. Organ meats including liver and kidney also contain ample amounts of Vitamin B9. Nuts, beans and legumes, shellfish, poultry, pork, whole grains, citrus fruits, fruit juices and yeast are also good sources.

Although excessive consumption of Folic Acid does not present a dangerous situation, care should be taken to keep consumption in moderation. Women should get 300 micrograms daily, and men should get 330 micrograms daily. Pregnant women, especially during the early stages of pregnancy, and women attempting to conceive should increase their intake of Folic Acid to 400 micrograms/day.

Symptoms of a Vitamin B9 Deficiency

An inadequate level of Folic Acid is probably the most common of the vitamin deficiencies. Especially at risk for this type of deficiency are the elderly, pregnant women, those who drink excessive quantities of alcohol and women taking the birth control pill.

Depression, apathy, shortness of breath, dizziness, and anemia can all result from a Vitamin B9 deficiency. Problems with memory and impaired brain and nerve function can also result.

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Vitamin B6 can help prevent the formation of painful kidney stones and adequate quantities will help promote a healthy immune system. It helps lower the levels of bad cholesterol in the blood. This is a very important benefit because fatty plaque deposits are less likely to form on artery walls, greatly reducing the risks of heart attack. It's believed that the way Vitamin B6 joins together with Folic Acid and Vitamin B12 also helps reduce the risk of heart attack. Together this combination may lower homocysteine levels.

Sources of Vitamin B6

Vitamin B6 is found in many of the same foods in which the other B vitamins are found. Poultry, pork, fish, milk, eggs, nuts, seeds, brown rice, whole grains, bananas, carrots, avocados, soybeans and whole grains are a few of the sources.

Women need 1.6 milligrams of Vitamin B6 each day and men need to take 2 milligrams. One of the most important things to know about Vitamin B6 or Pyridoxine is it is one of the few vitamins that, taken in excess, can actually be toxic. Taking more than 2 grams a day can result in irreversible damage to the nerve endings and to the entire neurological system. Although up to 500 mg/day is considered high, this level still is considered safe.

Symptoms of Vitamin B6 Deficiency

People who are experiencing a Vitamin B6 deficiency suffer from symptoms that include apathy, moodiness, depression, fatigue, hair loss, insomnia, a loss of appetite, dry or cracked skin on the tongue or lips and anemia. This deficiency can also cause the nervous system to completely break down. Insufficient levels of Vitamin B6 are especially troublesome in children and babies, both of whom are more vulnerable to this type of deficiency. If left untreated, affected individuals can go into a convulsion, or become irritable, or anemic.

People who are pregnant, people who drink excessive amounts of alcohol, the elderly, teenagers, and women who take the birth control pill are more vulnerable to developing a Vitamin B6 deficiency than others. The reason has to do with how each group impacts the body's ability to absorb this very important vitamin.