My vitamins

I take a lot of vitamins because I don’t believe that humans consume anywhere near the quantities that they would have had during their evolution on the savannas of Africa.

In most of the listings below I have included the recommended daily requirement from one source or another

These supplement are of course in addition to what I get from my food.

Vitamin A – WebMD Recommended – Men: 900 mcg/day, Women: 700 mcg/day
Vitamin A aids in the development and maintenance of night vision and aids in maintaining the health of the skin and membranes.
I take 10,000 IU every other day (Halibut Liver Oil capsule -10,000 vtt A/ 1,000 vitD)
Both Vitamin A and D are fat soluble so they are stored in fat and in the liver.
Skim, 1% and 2% milk is fortified with 1,200 international units of vitamin A per litre, as required by Canada’s Food and Drug Regulations. Vitamin A is not added to 3.25% homogenized milk because it still contains a significant amount of the naturally-occurring vitamin A. This milk provides 10% of the recommended daily intake of vitamin A per 250 mL serving.

B vitamins – I take a single B-complex tablet (B50) every other day. For many years I tok one every day but I decided that wasn’t necessary. Soluble vitamins like the Bs are not stored but they are circulated through the body by carrier proteins . As long as those carriers are saturated you will not be deficient.

Vitamin B1 – Thiamin
I take 25 mgm /day as part of the B-complex tablet
Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds, and wheat germ.

Vitamin B2 – Riboflavin
I take 25 mgm /day as part of the B-complex taqblet
Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef, and mushrooms.

Vitamin B3 – Niacin – WebMD Recommended – Men: 16 mg/day, Women: 14 mg/day
I take 25 mgm /day as part of the B-complex tablet
Niacin plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna and lentils.

Vitamin B5 -Pantothenic Acid
I take 25 mgm /day as part of the B-complex tablet
Pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt, and avocado are all good sources.

Vitamin B6 – Pyridoxine – WebMD Recommended – Men age 19-50: 1.3 mg/dayMen age 51 up:1.7 mg/dayWomen age 19-50: 1.3 mg/dayWomen age 51 up: 1.5 mg/day
I take 25 mgm /day as part of the B-complex tablet
Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes.

Vitmin B7 – Biotin
I take 25 mcgm /day as part of the B-complex tablet
Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese, and liver are among the best food sources of biotin.

Choline – WebMD Recommended Women: 425 mg/day, Men: 550 mg/day
I take 2.5 mgm /day as part of the B-complex tablet

Inositol
I take 25 mgm /day as part of the B-complex tablet

Vitamin B9 – Folate – WebMD Recommended – 400 mcg/day
I take 200 mcgm /day as part of the B-complex tablet
Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver, and beans

Vitamin B12 – Cobalamin – 25 mcgm
I take 25 mcgm /day as part of the B-complex tablet
B12 is vital for neurological function, DNA production, and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood, and dairyB12 is vital for neurological function, DNA production, and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood, and dairy

Vitamin C – Ascorbic Acid – WebMD Recommended – Men: 90 mg/day, Women: 75 mg/day
I taKe 500 mgm per day

Vitanin D – Calciferol – 3,500 IU – WebMD Recommended – Age 1-70: 15 mcg/day (600 IU) *Age 70 and older: 20 mcg/day (800 IU)
I take 3,500 IU per day (2,500 from a D3 tablet and 1,000 from a Halibut Liver Oil capsule)
Vitamin D enhances calcium and phosphorus absorption and utilization
Skim, 1%, 2% and homogenized milk are fortified with no more than 400 international units of vitamin D per litre, as required by Canada’s Food and Drug Regulations. This milk provides 45% of the recommended daily intake of vitamin D per 250 mL serving.

Vitamin E – d alpha tocopherol – WebMD Recommended – 22.4 IU/day,(15 mg/day)
I take a capsule of mixed tocopherols which includes 200 IU of the specific Vitamin E compound. The other tocopherols and turpenes have a number of important biological functions

Vitamin K – Menaquinone, – Daily Recommended – Women (19+ years) – 90 mcgm, Men (19+ yrs) -120mcgm
I take a gelcap with 120mcgm of Vit K & 1000IU of D3
Vitamin K is a group of fat-soluble vitamins found in certain animal products and fermented foods, such as natto, meat, and dairy. Menaquinones are vital for bone health, cardiovascular health, and blood coagulation. It is produced in usually adequate amounts by the bacteria in in a healthy gut.

I also tke Ginkgo biloba – but that’s another story.