been used in treating cancer, heart
disease and Alzheimer’s disease.
Useful in aiding emotional balance.
35 percent. Protective for the
heart. Essential for manufacture of
adrenal hormones and red blood
cells. Also important for utilizing
fats and carbohydrates. Has been
used to facilitate wound healing.
carbohydrates, proteins and fats.
Has been used to lower cholesterol
and help treat wounds.
levels of blood sugar. Important to
the health of red blood cells, the
immune system and infection-fight-ing antibodies. Has been used to
treat fatigue and protect the heart.
Has been used to treat hair loss
and brittle fingernails and to
stimulate production of insulin
in diabetics.
Best Food Sources
Sunflower seeds, peanuts, soybeans, whole
wheat and nuts.
Lack of B- 1 has a marked effect
on the central nervous system, and
a thiamin-deficient person may
experience fatigue, memory loss,
depression, headache and muscle
Signs of Deficiency
Yeast, organ meats,
almonds, mushrooms,
whole grains, eggs,
soybeans and green
leafy vegetables.
Liver and other
organ meats, eggs,
fish, and peanuts.
Severe deficiency may result in the
condition called ariboflavinosis,
marked by a sense of weakness,
sore throat, mouth problems —
including crusty material at the
In the beginning, B- 3 deficiency
may manifest initially through
weakness, sore mouth and tongue,
and weight loss. In later stages,
deficiency may include diarrhea,
inflammation of the skin and
Deficiency of this B vitamin is
reportedly rare, but those
with inadequate amounts can
Liver and other organ
meats, milk, legumes, fish,
poultry and vegetables.
Whole grains, legumes,
bananas, seeds and
nuts, potatoes, Brussels
sprouts, and
cauliflower.
Deficiency of B- 6 can cause a pro-
gressive series of problems. Initially,
vague symptoms include insomnia,
fatigue, depression, gastrointestinal
pain and slow wound healing. As
Brewer’s yeast, organ
meats and soybeans.
Anemia, pale or flaking skin, pins-
and-needles sensation in the fin-
gers and toes, and sore tongue are
weakness. Severe deficiency can
result in neurological problems
and cardiovascular problems,
anorexia, weight loss, confusion,
and depression.
corners or a red tongue — and, in
the worst cases, anemia. Those at
risk include people with anorexia
or those following an extremely
low-fat diet.
mental confusion. Deficiency may
follow a serious gastrointestinal
illness or alcohol consumption that
impedes absorption.
experience fatigue, nausea, and
the feeling of pins and needles in
hands and feet.
time goes on, deficiency can cause
anemia and elevated cholesterol.
In the latest stages, deficiency can
lead to neurological symptoms,
seizures and kidney stones.
some of the symptoms of biotin
deficiency.
consume alcohol and others who
may not get or absorb enough
folate, supplements may reduce
risk of cancer, especially colon and
breast, and may help reduce risk of
heart disease. May also help reduce
risk of cardiovascular disease.
Green leafy vegetables such as spinach,
kale, beet greens
and Swiss chard;
and asparagus and
avocados.
Those deficient in folic acid may
develop anemia and low white-
blood-cell counts. Pregnant women
are always given B- 9 supplements,
because deficiency can lead to
neural tube deficits, including spina
bifida, in the fetus.
supplements to prevent deficiency.
Used to treat fatigue and depression;
protects the heart; has been seen as
a useful adjunct in cancer treatment.
Liver, kidney, fish,
eggs, poultry, meat
and dairy products.
Those with B- 12 deficiency may
experience fatigue, pale complexion and anemia. Men with B- 12
deficit may suffer low sperm counts
and problems with infertility. Severe
B- 12 deficiency has been
associated with higher risk of
esophageal cancer.
to control blood cholesterol levels.
Used in supplement form to treat
anxiety, and panic and obsessive
compulsive disorder.
Organ meats, wheat
germ, whole grains,
eggs and brewer’s
yeast.
Whole grains, fruits,
meats, dairy products
and yeast. Egg yolks,
organ meats, legumes
and lecithin.
Deficiency has never
been recorded in
humans.
Deficiency has never
been recorded in
humans.
system. Together with inositol, has
been effectively used to treat premenstrual syndrome.
Egg yolks, organ
meats, legumes,
peanut butter,
lettuce, cauliflower
and lecithin.
Since choline is produced by the
body itself, severe deficiency
is extremely rare; because it is
required by every cell, the outcome
of such a deficiency would be
fatal.
