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Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs and Food Supplements

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Nutritional Supplement Tables

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Minerals

Vitamins

Vitamins are organic (carbon-based) compounds essential to human life. They serve many purposes within the body, including:

Helping to regulate the body’s chemical processes and metabolic functions
Helping the body absorb other nutrients
Serving as antioxidants—chemicals that reduce the cell damage caused by harmful compounds called free radicals which are produced during normal metabolism

There are many different kinds of vitamins, each with unique purposes. You can ensure that you get the proper RDA for all the vitamins by taking a daily multivitamin; alternatively, you can take individual vitamins to address particular health needs or issues. All vitamins are either fat-soluble or water-soluble.

Fat-Soluble Vitamins

Fat-soluble vitamins dissolve only in fat and are stored in fat tissue and the liver. To ensure proper absorption, they should be taken with a meal containing some fat. Since the body stores vitamins for long periods of time, be careful not to exceed recommended dosages.

Name	Potential Benefits	Possible Side Effects	RDA
Vitamin A (retinol, carotenoids)	Improves night vision. Maintains lining of gastrointestinal tract. Helps growth of bones, teeth, and skin. Bolsters immune system.	Dry, cracked, or yellow skin; hair loss; nausea; fatigue; blurred vision.	700–900 µg
Vitamin D (cholecalciferol, calciferol)	Improves calcium absorption and bone and tooth health. May help prevent colon cancer.	Irregular heartbeat, high blood pressure, diarrhea, nausea, kidney stones.	5–15 µg
Vitamin E (tocopherols)	Antioxidant. Lowers blood pressure and prevents heart disease. Protects against some cancers and pollutants. Bolsters immune system. Prevents cataracts.	Very large doses may interfere with Vitamin A absorption.	15 mg
Vitamin K (phytonadione, menquinone, menadiol)	Improves blood clotting. Helps break down proteins. Enhances bone development. Fights osteoporosis.	May cause abnormal blood clotting or sweating.	90–120 µg

Water-Soluble Vitamins

Water-soluble vitamins dissolve in water. These vitamins need to be replenished daily because they are flushed out each day with the fluids that leave the body.

Name	Potential Benefits	Possible Side Effects	RDA
Thiamin (vitamin B1)	Improves nervous system function, mental alertness. Relieves stress. Helps break down carbohydrates. Strengthens heart.	No known side effects.	1.1–1.2 mg
Riboflavin (vitamin B2)	Essential for metabolism and energy production. Aids tissue repair. Assists eye function and prevents cataracts. Treats migraines and some skin disorders.	No known side effects.	1.1–1.3 mg
Niacin (vitamin B3)	Aids nervous system and digestive processes. Reduces cholesterol. Stabilizes blood sugars. May ease or help combat arthritis and diabetes.	Nausea, itching, flushing, or liver damage in extreme cases.	14–16 mg
Pantothenic acid (vitamin B5)	Promotes nervous system function. Improves breakdown of protein, fats, carbs. Relieves stress.	Diarrhea.	5 mg
Vitamin B6 (pryidoxine)	Metabolic, immune and nervous system function. Reduces heart disease risk. Relieves symptoms of PMS, carpal tunnel syndrome, depression, and asthma.	May cause loss of balance and nerve damage in extreme cases.	1.3–1.7 mg
Folic acid (folate, vitamin B9)	Critical for red blood cell, DNA, and RNA production. Lowers risk of heart disease, stroke, and some cancers. Protects against birth defects in early pregnancy.	High doses may cause seizures in epileptics or exacerbate breast or prostate cancer.	400 µg (600 µg for pregnant women)
Vitamin B12 (cobalamin)	Blood formation, nervous system function. Prevents pernicious anemia, some nerve disorders.	No known side effects.	2.4 µg
Vitamin C (ascorbic acid)	Antioxidant. Improves skin, tooth, gum, bone, and connective tissue health. Aids red blood cell production. Relieves stress. Fights infection and allergies. Speeds healing. Reduces heart disease, cataract, and some cancer risk.	Diarrhea, gas, and bloating. Can interfere with absorption of some minerals. May exacerbate existing kidney disease.	75–90 mg

Additional Vitamin Substances

The following substances have characteristics similar to vitamins but are not themselves currently recognized as distinct vitamins.

Name	Potential Benefits	Possible Side Effects
Biotin (vitamin B7, vitamin H)	Metabolizes fats, proteins, and carbohydrates. Promotes healthy hair, skin, and nails.	No known side effects.
Choline	Improves nervous system function. Protects cell membranes. Breaks down fats. Regulates liver function.	Nausea, sweating, fishy body odor, and irregular heartbeat.

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