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A | B1 | B2 | B3 | B5 | B6 | B9 | B12 | Biotin | C | D | E

Vitamin A

Retinol (up to 6000 iu) & Betacarotene (up to 15mg)
FAT SOLUBLE: Essential for the body's IMMUNE SYSTEM as well as the MUCOUS MEMBRANES of the body. Has strong ANTI-OXIDANT properties and is essential for GOOD SIGHT. Betacarotene converts to Vitamin A when the body needs retinol but Vitamin A cannot convert to betacarotene.
Adults: 2000 – 5000 IU Allergy prone: 5000 – 10 000 IU
Children: 2000 IU 2000 – 5000 IU
Sources: Retinol – animal products – liver, eggs, butter & cod liver oil.
Betacarotene – green & yellow vegetables – yellow & orange fruits
Caution: DO NOT exceed 5000 IU per day if pregnant or trying to conceive as vitamin A is known to cause birth defects.

Vitamin A

Vitamin B1 - Thiamine

WATER SOLUBLE: Involved in all key metabolic processes in the nervous system, the heart, the blood cells and the muscles. Therefore invaluable in conditions of STRESS, disorders of the NERVOUS SYSTEM and essential for ENERGY RELEASE. Essential to correct imbalances caused by ALCOHOLISM.
Adults: 1 - 3.5 mg
Children: 1 mg
Sources: Whole grains, beans, peas, brown rice, seafood & pulses
Cautions: Non-toxic but shouldn't take more than 4 mg a day
Notes: Heavy drinkers, smokers, stressed individuals and those on the Contraceptive Pill should increase dose to 50 - 100 mg a day under doctors supervision.

Vitamin B1

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Vitamin B2 - Riboflavin

WATER SOLUBLE: Crucial in production of BODY ENERGY and has ANTI-OXIDANT properties.
Adults: 1.8 – 2.5 mg
Children: 1.8 – 2 mg
Sources: Mackerel, mushrooms, milk, eggs, cheese, fortified breads & cereals, green leafy vegetables
Cautions: Non toxic but shouldn't take more than 400 mg a day
Notes: Riboflavin is destroyed by sunlight - keep supplements in a dark place. Makes urine yellow.

Vitamin B2

Vitamin B3 - Niacin

WATER SOLUBLE: Essential for the synthesis of SEX HORMONES and a healthy NERVOUS SYSTEM. Lowers blood cholesterol and other body fats thereby reducing HEART DISEASE. Useful in DETOXIFYING the body by ridding it of pollutants, toxins and drugs. Also useful if the treatment of DIABETES.
Adults: 25 – 30 mg
Children: 25 mg
Sources: Tuna, mackerel, salmon, chicken, wholegrain cereals, eggs, milk, cheese
Caution: None known but high doses should be taken under medical supervision
Notes: Has been found to be useful in the treatment of Schizophrenia.

Vitamin B3

Vitamin B5 - Pantothenic Acid

WATER SOLUBLE: Promotes a healthy NERVOUS SYSTEM. It has the ability to boost ENERGY LEVELS and improve the IMMUNE SYSTEM. Lowers cholesterol and protects against HEART DISEASE. Vit B5 is essential for BRAIN FUNCTIONING.
Adults: 25 mg
Children: 10 mg
Sources: Mushrooms, avocado, yeast, organ meat, eggs, brown rice, wholegrain, cereals, molasses
Caution: No known toxicity but some people report stomach upsets at doses of 10 g.

Vitamin B5

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Vitamin B6 - Pyridoxine

Necessary for the production of ANTIBODIES and WHITE BLOOD CELLS. Essential for PROTEIN SYNTHESIS. Prevents against CANCER. Relieves symptoms of PMS, MENOPAUSE and INFERTILITY. Natural DIURETIC.
Adults: 10 – 25 mg
Children: 2 – 5 mg
Sources: Banana, cabbage, eggs, fish, meat, milk, wholegrain cereals, vegetables
Caution: high doses (2g) cause nerve damage. Some people react to as little as 100 mg
Notes: Vit B6 is necessary for the absorption of Vit b12. It should be taken with other B group vitamins, as it is responsible in making the B complex work.

Vitamin B6

Vitamin B9 - Folic acid/Folacin

WATER SOLUBLE: Essential for the DIVISION OF BODY CELLS. Necessary for the UTILIZATION OF SUGARS and AMINO ACIDS. Helpful in the treatment of HEART DISEASE. Helps with the FORMATION of RED BLOOD CELLS therefore may be helpful in treating ANAEMIA.
Adults: 400 – 1000 mcg
Children: 300 mcg
Sources: Green leafy vegetables, wheatgerm, nuts, eggs, asparagus, broccoli, banana, oranges.
Caution: Large doses are toxic and can cause neurological problems. High doses can cause insomnia and interfere with the absorption of iron.
Notes: Heavy drinkers, pregnant woman, the elderly and those on a low fat diet need to supplement their diets with folic acid.

Vitamin B9

Vitamin B12 - Cobalamin / Cyno Cobalamin

WATER SOLUBLE: B12 is the only vitamin that CONTAINS ESSENTIAL MINERALS. It is essential for the metabolism of healthy NERVE TISSUE to prevent NEUROLOGICAL DISORDERS and BRAIN DAMAGE. Low levels of B12 may lead to ANAEMIA.
Adults: 2 – 3 mcg
Children: 2 mcg
Sources: Oysters, liver, sardines, tuna, beef, pork, eggs, cheese, milk.
Caution: Although non toxic, it is recommended not to take more than 200 mg daily. MD
Notes: A deficiency of Vit B12 can result in a form of anaemia not related to iron.

Vitamin B12

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Biotin - Vitamin H/Co-enzyme H

WATER SOLUBLE: It is essential for breaking down & metabolising FATS.
Adults: 50 – 200 mcg
Children: 50 – 200 mcg
Sources: Oysters, nuts, egg yolk, milk, unpolished rice, kidney.
Caution: Non toxic but not more than 300 mg.
Notes: Alcohol, people taking antibiotics & raw egg whites lower / prevent the absorption of biotin. Biotin works with Vit B2, B3, B6 and Vitamin A.


Vitamin C - Ascorbic acid

WATER SOLUBLE: Vitamin C is an ANTI-OXIDANT. It boosts IMMUNE SYSTEM therefore helpful in preventing CANCER. It reduces CHOLESTEROL, therefore helpful in preventing HEART DISEASE. Essential for the production of COLLAGEN in the skin and bones.
Adults: 400 – 1000 mg
Children: 150 mg (Calcium Ascorbate is best form – buffered)
Sources: Rosehips, peppers, broccoli, lemons, kiwi fruit, strawberries, tomatoes, citrus fruits.
Caution: May cause kidney stones & gout. Can cause diarrhoea in large doses.
Notes: Vitamin C has ANTI – INFLAMMATORY properties but if the bodies pH is acidic, rather use Omega 3 for anti – inflammatory. IRON is needed for the absorption of Vitamin C. Always best when taken with bioflavanoids, rosehips or as a C Complex.

Vitamin C

Vitamin D - Ergocalciferol

FAT SOLUBLE: Vitamin D is essential in CALCIUM METABOLISM. It is also necessary for the absorption of CALCIUM and PHOSPHORUS therefore helpful in prevention of OSTEOPOROSIS.
Adults: 10 – 20 mcg / 400 – 800 IU
Children: 10 – 20 mcg / 400 – 800 IU
Sources: Herring, mackerel, salmon, milk, eggs, butter, cheese, cod liver oil, fish liver oil.
Caution: Do not take more than 10mcg daily. May cause headache, nausea, depression & vomiting. Vitamin D most toxic of vitamins – another reason to stay out the sun!!
Notes: Vitamin D + sun = energy production in the skin. If free radicals are present, this energy production could cause 'sun damage' such as collagen damage, melanoma's and basal cell damage.

Vitamin D

Vitamin E - Tocopherol / d – alpha tocopherol

FAT SOLUBLE: One of the key ANTI – OXIDANTS. Its key function is as an ANTI – COAGULANT. Vitamin E also boosts the IMMUNE SYSTEM and protects against HEART DISEASE. It is important in the production of ENERGY and helps to balance BLOOD PRESSURE.
Adults: 100 – 1000 IU : Cardiac problems: 400 IU
Children: 70 – 100 IU
Sources: Sunflower & sesame seeds, wheatgerm, soybeans, green leafy veg, peanuts, eggs.
Caution: Non toxic even in high doses but not recommended in doses higher than 350 mg / 525 IU unless under medical supervision. Because Vitamin E has a blood thinning effect, it is recommended that you stop taking Vitamin E before surgery.
Notes: Unlike other fat soluble vitamins, E is stored in body for a short period of time and 75% of daily intake is excreted via the faeces.

Vitamin E

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