Tag: Vitamins

Vitamins Do We Need Them

Vitamins Do We Need Them

Vitamins and Your Health

Hi everyone, I just wanted to cover certain aspects of going to a Pharmacy, paying Pharmaceutical the big dollars or whether we should be focusing on what is referred to as, “God’s Pharmacy”.

However we look at it the prices have increased in buying from Big Pharma and healthy organic foods, vegetables, fruits, spices and herbs.

I will try to go from A to E in this first segment of vitamins and minerals.

What are Vitamins?

Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements. There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health.

The thirteen vitamins required by human metabolism are:

Vitamin A (as all-transretinol, all-trans-retinyl-esters, as well as all-transbeta-carotene and other provitamin A carotenoids), vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid or folate), vitamin B12 (cobalamins), vitamin C (ascorbic acid), vitamin D (calciferols), vitamin E (tocopherols and tocotrienols), and vitamin K (quinones).

Vitamin A:

Healthy skin and vision
Bone growth
Cell formation and differentiation
Optimal immune function

Recommended Daily Allowance (RDA)

The RDA for vitamin A is set at 900 mcg (3000 IU) for retinol ( also known as Vitamin A₁) sources.

Some symptoms of low vitamin A status can include poor immune function, poor night vision, xerophthalmia, ( is a medical condition in which the eye fails to produce tears), and diarrhea.

https://en.wikipedia.org/wiki/RetinolSigns of Deficiency

Vitamin B (Thiamine):

Vitamin B1 is a water-soluble vitamin that appears naturally in various foods.
Additionally, many foods (such as cereals) are enriched with synthetic versions of the mineral.

Vitamin B1 plays an important role in the generation of energy from the food we eat.
Muscular contraction.
Nerve signaling – plays a key role in the nervous system.

Recommended Daily Allowance (RDA)

We do not need a significant amount of vitamin B1 and the RDA is set at 1.2 mg for adult males and 1.1 mg for females.

Signs of Deficiency:

Thiamine deficiency, otherwise known as beriberi (link),  can cause a range of symptoms including aching legs, feelings of weakness and shortness of breath.

Vitamin B2, otherwise known as riboflavin, is a water-soluble vitamin. Interestingly, one of the uses of riboflavin is as a natural food coloring to give food a yellow color.

Vitamin B2 ( Riboflavin):

Like all B vitamins, riboflavin helps to convert food into energy.

Formation of new cells.

Recommended Daily Allowance (RDA)

The RDA for vitamin B2 is 1.3 mg for adult men and 1.1 mg for women (4)

Signs of Deficiency

Vitamin B2 is in a wide range of foods, so deficiency is rare.

However, in the case of an actual deficiency, symptoms may include hair loss, itchy eyes and scalp, sore throat and swollen lips.

Vitamin B3 (Niacin):

Niacin is a water-soluble vitamin that plays a large role in energy metabolism.

Converts food into energy.
Essential for the digestive system.
Plays a part in the nervous system.

Recommended Daily Allowance (RDA)

16 mg a day is the RDA for adult males, and a slightly lower 14 mg for females.

Signs of Deficiency

Vitamin B3 deficiency may result in digestive upset, tiredness, and nausea. May also contribute to depression

On the positive side, niacin deficiency is extremely rare in the developed world.

Vitamin B5: 

It is water-soluble and it plays multiple roles in the human body.

Synthesizing co-enzyme . Vitamin A.
Metabolizing food into energy.
Cell formation.
Plays a role in making various hormones.
Contributes to the optimal functioning of the nervous system.

Recommended Daily Allowance (RDA)

The RDA for pantothenic acid is 5 mg for adults of all ages.
However, this rises to 6 mg during pregnancy and 7 mg for breastfeeding mothers.

Signs of Deficiency:

Similar to other B vitamins, deficiency is rare. Deficiency may include headaches, numbness, restlessness and gastrointestinal issues.

Vitamin B6 (Pyridoxine): 

Vitamin B6 is an important water-soluble vitamin and it is involved in numeral processes in the body.

Brain development.
Cell formation.
Energy metabolism.
Hormone production.
Plays a role in the immune and nervous systems.

Recommended Daily Allowance (RDA)

Vitamin B6’s RDA stands at 1.3 mg for adults under the age of 50.
For older adults, the RDA raises to 1.7 mg in men and 1.5 mg in women

Signs of Deficiency:

Vitamin B6 deficiency is also rare. However, in the case that someone suffers from it, symptoms such as confusion, depressed and lower immune function may develop.

Formerly known as ‘vitamin H’, biotin is another water-soluble B vitamin, and it has numerous important functions.

Energy metabolism.
Cell signaling.
Gene regulation.
Necessary for the optimal functioning of the nervous system.

Recommended Daily Allowance (RDA)

The data for an RDA is not sufficient, but the ‘adequate intake’ (AI) value for biotin is set at 30 mcg for adults. This rises to 35 mcg in breastfeeding women.

Signs of Deficiency:

Biotin deficiencies are extremely rare and almost unheard-of in the developed world.
However, marginally low levels have been observed in alcoholics and breastfeeding women.
In case of (extremely rare) severe deficiency, the symptoms are serious and can even include aciduria, seizures, depression, and hallucinations.

Vitamin B9 (Folate):

Folate (vitamin B9) is a water-soluble vitamin that plays a critical role in pregnancy for preventing neural tube defects (NTDs).

Despite the ‘vitamin B9’ name, most people refer to it as folate.

Cell formation and division.
DNA production.
Helps to ensure a healthy pregnancy.
Plays an important role in protein metabolism.

Recommended Daily Allowance (RDA)

The RDA for average adults is 400 mcg, but this rises to 600 mcg and 500 mcg in pregnant and lactating women respectively.

Signs of Deficiency:

Deficiency in folate is uncommon, but folate requirements do increase during pregnancy.
The primary symptom of deficiency is called megaloblastic anemia, which can lead to fatigue, heart palpitations, and breathing troubles.
Some other common signs of folate deficiency include soreness and pigmentation changes in skin and fingernails.

Vitamin B12:

Regarded as one of the most important vitamins for human health. 

Helps to produce DNA.
Keeps blood cells healthy.
Vital for the normal function of the human brain.
Plays an important role in the nervous system.

Recommended Daily Allowance (RDA)

The RDA for vitamin B12 is 2.4 mcg for adults, rising to 2.6 mcg and 2.8 mcg in pregnant and lactating women respectively.

Signs of Deficiency:

Vitamin B12 deficiency is common around the world, and the leading causes are an insufficient intake of animal foods and difficulty digesting the vitamin.

Personal Note:

I would definitely recommend a Vitamin B Supplement to your daily routine.

Vitamin C (Ascorbic Acid): 


Collagen formation.
Free radical scavenging.
Immune function.
Protein metabolism.

Recommended Daily Allowance (RDA)

The recommended dietary allowance for vitamin C is set at 90 mg for male adults and 75 mg for females.
However, smokers are advised to increase this amount to 125 mg (men) and 110 mg (women).



Signs of Deficiency:

Scurvy ( feeling tired, and sore arms and legs, decreased red blood cells, gum disease, changes to
hair, and bleeding from the skin may occur),is the primary symptom of deficiency. It is not pretty.

Warning images are disturbing. These are the worst case secanarious and really not necessary to be seen!!!!


In the past, many sailors developed the disease, scurvy after subsisting on bread for long periods at sea.

Vitamin D:

Fat-soluble and it is one of the most important vitamins for our overall health.

Interestingly, it is not a “vitamin” in the ordinary sense of the word.
It is more of a hormone, and we can synthesize it from either food or the sun shining on our skin.

Vitamin D3 (cholecalciferol):

Occurs in animal foods, and we can also get it from the sun.

Bone growth and repair.
Cell growth.
Immune function.
Promotes calcium absorption.
Reduces inflammation.
Recommended Daily Allowance (RDA)
There is no RDA for vitamin D

Signs of Deficiency:

Vitamin D deficiency can be severe, and it can lead to weak bones, rickets, and potentially raise the risk of chronic diseases like cancer. Vitamin D

Vitamin E:


Immune function.
Prevents blood clots.
Widens blood vessels.

Recommended Daily Allowance (RDA) 

The recommended daily allowance for vitamin E is 15 mg for adults, and this amount rises to 19 mg for women who are breastfeeding.

Signs of Deficiency:

Vitamin E insufficiency is common, and many people do not get enough of this critical vitamin.

However, symptoms of deficiency are very rare and usually only present themselves when someone cannot digest fat properly (vitamin E is fat-soluble).
Deficiency signs can include nerve damage, loss of feeling and muscular weakness.


More information and images at site below


Well I did come up to vitamin K:

Deficiency may cause bleeding diathesis, an unusual susceptibility to bleeding.

There is a large list of minerals that we should be aware of as well. I will be continuing this series of supplements and also

cover the natural sources of these supplements. I call this source, “God’s Pharmacy”. All vitamins, minerals are based on everything that is naturally grown.

Vegetables, Fruit, Herbs and Spices, Eggs my gosh the list is endless. These of course provide you with no side effects and are the best.




Sweet Potato

Vous Vitamin

I wish you all a healthy life.

Please I welcome comments and suggestions.

Thank you,