Vitamin B-1

(Thiamine)

Brain function

Nervous System Function

Mood Stabilizer

Enhances energy

Decreases stress

Beef, pork, liver, legumes, fish poultry, yeast, whole-grain breads, pasta & nuts

Vitamin B-2

(Riboflavin)

Enhances energy

Dry, cracked lips and mouth

Decreases stress

Promotes vision

Milk/dairy, dark green vegetables, eggs, yogurt, enriched breads/cereals, and liver.

Vitamin B-3

(Niacin)

Reduces blood pressure by dilating blood vessels

Improves circulation to extremities

Reduces cholesterol

Brain function

Decreases stress

Yeast, meats, eggs, poultry, liver, cereal, legumes, seeds, milk, green leafy vegetables, fish, & nuts

Vitamin B-5

(Pantothenic Acid)

Enhances energy and stamina by supporting the Adrenal glands

Decreases stress

Fatigue

PMS

Widespread in foods

Vitamin B-6

(Pyridoxine)

Brain function

Decreases stress

Fatigue

Reduces blood pressure

PMS

Reduces risk of heart attack

Mood Stabilizer

Enhances Immune system

Meats, fish, green leafy vegetables, legumes, bananas, & whole grains

Vitamin B-12

(Cobalamin)

Brain function

Production of healthy Red Blood Cells

Enhances energy and stamina by supporting the Adrenal glands

Reduces cholesterol & dilates blood vessels

Meats, fish, poultry, milk, eggs, yeast. & cheese

PABA

Skin pigmentation disorders

Red Blood Cell production

Protects intestines

Fatigue, irritability and anxiety

Grains, cereal, corn, rice, wheat, & flour

Choline

Depression & anxiety

Brain function & memory

Fat metabolism

Cereals, grains, legumes, & meat

Inositol

Depression & anxiety

Brain function

Fat metabolism

Cereals, grains, legumes, & meat

Vitamin A

(Beta-carotene)

Maintain vision

Growth, bone formation, tissue repair, and red blood cell production

Dairy foods, liver, eggs, green leafy vegetables, oranges, and red fruits

Vitamin C

(Ascorbic Acid)

Infection resistance

Wound healing &Collagen synthesis

Decreases “bad “cholesterol (HDL)

Fruits, berries, mangos, melons, tomatoes, green peppers, and green leafy vegetables

Vitamin D

(Choleacalciferol)

Bone formation

Calcium absorption

Milk/Dairy, fish, liver. And eggs

Vitamin E

Alpha and Gamma tocopherol

Red blood cell production

Enhances Immune system

Cellular membrane stability protecting heart and brain function

Nuts, vegetable and seed oils, wheat grains, wheat germ, and green leafy vegetables

Vitamin K

Blood clotting regulation

Bone growth

Dark green vegetables, liver spinach, kale, & broccoli

Biotin

Decreases stress & anxiety

Fatigue, & insomnia

Chronic fatigue syndrome

Most foods

Folic Acid

Red blood Cell production Prevent cervical dysplasia

Enhances energy and stamina

Green leafy vegetables, liver, legumes, seeds, enriched breads, cereals, rice and pasta

Omega 3

(DHA & EPA)

Forms membrane structure of all cells in the body and are required for normal development and function of brain, eyes, inner ear, adrenal glands, and reproductive tract.

Decreases inflammatory disease

Lower blood pressure

Anxiety, Depression, Bipolar Disorder, and ADHD

Fish, flaxseeds, pumpkin seeds and soy

Omega 6

(Primrose oil or Borage oil)

Stress

Lowers cholesterol

Seeds, seed oils, and vegetable oils

Boron

Energy utilization

Development and maintenance of bone and absorption of calcium, magnesium, and phosphorus

Dairy products, drinking water, legumes, and nuts

Calcium

Bone and teeth

Muscle contraction and relaxation

Nerve function

Maintains cellular function in brain and heart

Reduces cholesterol

Dairy, fish (with bones), tofu, legumes, kale, and broccoli

Chromium

Enhances energy and stamina

Sugar and fat metabolism

Potentiates the action of insulin

Reduces mood swings & anxiety

Fruits, vegetables, vegetable oils, whole grains, seeds,  & brewer’s yeast

Copper

Enhances the absorption of iron

Enhances bone production

Enhances production of ATP (fuel for the cells)

Meat & drinking water

Iron

Critical for hemoglobin formation in red blood cells

Oxygen carrier for energy utilization

Beef, fish, poultry, shellfish, eggs, legumes, dried fruits,  & fortified cereals

Magnesium

Brain and nerve function

Muscle contraction

Enhances energy production in the heart

Dilates coronary arteries and lowers blood pressure

Legumes, whole grain cereals, nuts, dark green vegetables,  & chocolate

Potassium

Nerve transmission

Fluid balance

Muscle contraction

Ensures energy gets into cells where they can be broken down for energy

Fruit, vegetables, dairy, grains, legumes, & beef

Selenium

Enhances Vitamin E functions

Enhance energy and stamina by balancing adrenal gland

Reduces risk of cancer of prostrate, breast, colon, rectum, & lung

Seafood, meats, grains, & Brazil nuts

Zinc

Enhances immune system

Wound healing

Sperm production

Involved in many enzyme, hormone and protein functions

Beef, fish, poultry, grains, vegetables

L-Glutamine

Enhances strength 7 stamina

Decreases cravings for alcohol & carbohydrates

Stimulates immune system

Peptic Ulcers

Raw parsley, spinach, wheat, corn, peanuts, soybean, & milk

L-Phenylalanine

Produces norepinephrine - 9neurotransmitter which increases alertness, reduces appetite, improves memory and acts as an antidepressant

Dairy, almonds, avocados, lima beans, peanuts, & seeds

L-Tyrosine

Antidepressant, enhances memory and increases mental alertness

Supports thyroid and pituitary glands

Almonds, avocados, bananas, beef, dairy, eggs, fish, lima beans, pumpkin seeds, & sesame seeds

L-Cystine

Antioxidant that protects body against radiation and pollution.

Poultry, wheat, broccoli, brussel sprouts, eggs, garlic, onions, & red peppers.

L-Carnitine

Enhances strength & stamina

Angina & heart disease

Reduces cholesterol

Chronic fatigue syndrome

Fish, eggs, dairy, & beef

L-Glutathione

Enhances Immune system

Anti-inflammatory

Prevents cataracts

Fish, eggs, dairy, & beef

L-Lysine

Assists calcium absorption

Helps form collagen (replenishes skin tone)

Reduce viral growth (Herpes)

Fish, eggs, dairy, lima beans, beef, soy, yeast, & potatoes.

L-Methionine

Reduces cholesterol & fats

Prevents hair, skin, and nail disorders

Fish, eggs, dairy, beans, beef, garlic onion, lentils, & soybeans

L-Tryptophan

Insomnia, depression, & anxiety

Migraine H/A

Dairy, beef, poultry, barley, brown rice, fish, soybeans, & peanuts

5 HTP

Depression & anxiety

H/A, Fibromyalgia

Appetite suppressant, weight loss

Psychosis

Myoclonic syndromes (sudden, dramatic muscle spasms Cerebral ataxia

Dairy, beef, poultry, barley, brown rice, fish, soybeans, & peanuts