Specific vitamins

Question 1

Vitamin K

Answer 1

• K2 is the best form to supplement
• good for blood clotting
• bone health- K2 tells calcium to get into the bones along with vitamins

Question 2

Folic Acid (vitamin B9)

Answer 2

• folic acid can mask B12 deficiency
• needed for red blood cells(RBC)
• important in pregnancy

Question 3

B complex

Answer 3

• all work together as a team
• no food has all the B’s
• supplementing an isolated B vitamin, must take a B complex as well
• some are essential, others are not (non essential are from probiotics made from the body)
• B vitamins are the catalyst of all enzyme reactions
• stimulants deplete B vitamins
• antibiotics will deplete B’s from the gut

Question 4

B1- Thiamine

Answer 4

• deficiency- Beriberi which can lead to death if not fixed, effects the cardiovascular system, nervous system, in children it will stunt growth
• good to prevent sea sickness
• aids in HCL production
• BCP will deplete

Question 5

B2- Riboflavin ( flavin means yellow)

Answer 5

• turns urine bright yellow
• BCP and HRT will deplete
• probiotics make B2
• deficiency: harm to tongue, sores on the sides of mouth, loosing hair, eye problems.
• sources:eggs, dairy, oily fish, avocados, asparagus

Question 6

B5- Panthotenic Acid

Answer 6

• anti stress vitamin
• deficiency: adrenal fatigue
• sources: broccoli, eggs, squash, cauliflower

Question 7

B7- Biotin

Answer 7

• bacteria produced

- sources: egg yolk, almonds, onions, cabbage

Question 8

Vitamin A- preferred Vit A: Retinol

Answer 8

• deficiency: blindness
• it is an antioxidant
• beta-carotene(antioxidant)- vegetable sources, anything yellow, red, orange, green will be high

Question 9

Vitamin E

Answer 9

• antioxidant
• “mixed tocopherols” best for supplementation
• interferes with Iron absorption
• best sources of Vit E are in oils/ buts and seeds

Question 10

Vitamin C

Answer 10

• antioxidant
• natural laxative (helps stimulate peristalsis)
• helps with stress, because it supports the immune system
• enhances iron absorption
• deficiency: scurvy/ rebound scurvy
• raw forms will give you more vitamin C then cooked: kiwi, strawberry, red pepper

Question 11

Vitamin B3- Niacin

Answer 11

• known for the niacin flush
• improves circulation and detoxing
• pelegra-3D’s: dementia, dermatitis, and diarrhea

Question 12

Vitamin D

Answer 12

• acts like a hormone more then a vit
• D2- from plants
• D3 produced by the body
• in the sun: 20min will give you 10,000 iu’s (without sunscreen)
• good for bone health
• deficiency: rickets which is the same as osteomalacia in adults
• statin drugs will deplete vitamin D
• vit D works with calcium and helps with phosphorous in the bones and teeth
• supplements are usually in the D3 form

Question 13

Vitamin B6

Answer 13

• B6 depleted by birth control Pill
• Helpful for PMS in the sense that it’s a diuretic so helps with bloating, nausea and morning sickness
• works best with B vitamins, magnesium, and zinc