Within my nutritional consulting practice, Positive Change Nutrition, www.rachellewood.ca , my clients often ask me about vitamins. I always encourage my clients to " eat a nutritious vitamin filled diet ", before resulting to vitamins. Not everyone needs a multivitamin, especially if you eat a healthy well balanced diet. Before you begin supplementing with vitamins it is always a good idea to talk to your health care pfofessional before buying. Some vitamins, minerals or herbal supplements may interact with prescription medications, so do your research!

Textbook Vitamin Facts for Healthier Living:

• Vitamin A - improves the health of bones, skin, eyes, hair and teeth. Food sources of vitamin A include: fruits and vegetables, dairy products, apricots, carrots and spinach. Deficiency symptoms include : allergies, dry hair, fatigue, rough dry skin, soft teeth and frequent infections. A fat soluble vitamin.
• Vitamin B Complex -improves the health of eyes, digestive health, energy metabolism and muscle tone. B vitamins work best when took together in a complex compound. Food sources of vitamin B Complex include : brewer's yeast, liver and whole grains. Deficiency symptoms include : anaemia, acne, high cholesterol, digestive problems, insomnia and dry skin. All B vitamins are water soluble.
• Vitamin B1, thiamine improves the health of appetite, blood, metabolism, muscle growth and circulation. Food sources of B1 include: blackstrap molasses, brewers yeast, brown rice, fish, poultry, nuts and seeds. Deficiency symptoms include : loss of appetite, digestive problems, fatigue, irritability, numbness of hand or feet and shortness of breath.
• Vitamin B2, riboflavin improves the health of body tissues, eyes, hair and nails. Food sources of B2 include : blackstrap molasses, nuts, whole grain, almonds, green vegetables and seeds. Deficiency symptoms include : sores in mouth, cataracts, dizziness, itchy eyes, and poor digestion. 
• Vitamin B3, niacin improves the health of the brain, liver, nerves and soft tissues. Food sources of B3 include : dairy products, meat, poultry, brewer's yeast, blackstrap molasses. Deficiency symptoms include : Mouth soreness, depression, fatigue, headaches, indigestion, nervousness and skin problems.
• Vitamin B6, pyridoxine improves nervous system, muscles, skin and blood. Food sources of B6 include : blackstrap molasses, brewers yeast, green leafy vegetables, meat, poultry, eggs prunes, brown rice and peas. Deficiency symptoms include : acne, anaemia, dizziness, hair loss, irritability and overall body weakness.
• Vitamin B 12, cobalamin improves health of the blood and nervous system. Food sources of B12 include: dairy products, animal meat, seafood and fish. Deficiency symptoms include : overall body weakness, nervousness, anaemia and mobility issues.
• Biotin- improves the health of hair, muscles and skin. Food sources of biotin include : legumes, whole grains, meat, brewer's yeast, lentils, bean sprouts, eggs and soybeans. Deficiency symptoms include: depression, dry skin, fatigue, insomnia, muscle weakness and poor appetite.
• Choline - improves the health of hair, kidneys, liver and thymus gland. Food sources of choline include : brewer's yeast, fish, legumes, soybeans, wheat germ, lecithin, and eggs. Deficiency symptoms include : digestive problems, growth problems, heart problems, high blood pressure, and impaired kidney and liver function.
• Folic Acid - improves the health of blood, glands and liver. Food sources of folic acid include : green leafy vegetables, dairy products, salmon, whole grains, dates, spinach and tuna. Deficiency symptoms include : anaemia, digestive problems, greying hair and growth problems.
• Inositol - improves the health of brain, heart, hair, kidneys, liver and muscles. Food sources of inositol include : blackstrap molasses, citrus fruits, brewer's yeast, dried fruit, vegetables and whole grains. Deficiency symptoms include : high cholesterol, constipation, eczema, eye problems and hair loss.
• Pantothenic Acid - improves the health of the adrenal glands, digestive tract, nerves and skin. Food sources of pantothenic acid include: brewer's yeast, legumes, meat, salmon, wheat germ, liver, mushrooms, and orange juice. Deficiency symptoms include : diarrhoea, ulcers, eczema, kidney trouble, premature aging, loss of hair and vomiting.
• Para Aminobenzoic Acid - improves the health of the glands, hair, intestines and skin. Food sources of Para Aminobenzoic acid include : blackstrap molasses, brewer's yeast, liver, organ meats and wheat germ. Deficiency symptoms include : constipation, depression, digestive problems, fatigue and irritability.
• Vitamin C - improves the health of glands, heart, kidneys, immune system and nerves. Food sources of vitamin C include : citrus fruits, carrots, peppers, and berries. Deficiency symptoms include : anaemia, low immunity, bleeding gums, poor wound healing, and poor digestion. Water soluble.
• Vitamin D - improves health of the bones, heart, nervous system, teeth and thyroid gland. Food sources of vitamin D include : dairy products, eggs, organ meats and a non food source is sunshine. Deficiency symptoms include : insomnia, diarrhoea, mouth and throat irritations, nervousness, poor metabolism and soft bones and teeth. A fat soluble vitamin.
• Vitamin E - improves the health of blood vessels, heart health, reproductive issues and muscle weakness. Food sources of vitamin E include : green vegetables, nuts, seeds, wheat germ, vegetable oils, and tomatoes. Deficiency symptoms include : dry or dull hair, reproductive problems, digestive disorders and muscle wasting.
  

Use this blog post to educate yourself about vitamins. If you feel like your lacking vitamin D try to include more dairy products in your diet. If your concerned about your B12 intake consume more animal protein, nuts and seeds. If you are run down with immune system supression, colds and flus, try eating more vitamin rich foods like citrus fruits and peppers. Health is not sold in a bottle, you must eat nutritious food to be fully healthy!

Do you have a question about vitamins? If so list your comment below , or email positivechange@rachellewood.ca and Rachelle would be happy to answer your question.