Vitamin A & Beta Carotene
Beta Carotene is an antioxidant and can be converted by the body to vitamin A as needed. Benefits growth, vision, healthy tissue-skin-hair, resistance to infection. RDA and Best Food Sources: 5000iu - milk, butter, eggs, liver, leafy green and yellow vegetables. Syngeristic Nutrients: Niacin, C, D, E, pantothenic acid, zinc. Deficiency Symptoms: Night blindness, itching, dry skin, loss of sense of taste. Negative Interactions: Alcohol, coffee, cortisone, mineral oil, nitrates.

Vitamin D
Assists in the absorption and metabolism of calcium and phosphorus for strong bones and teeth. Benefits bones, teeth, optimum calcium-phosphorus metabolism. RDA and Best Food Sources: 400iu - milk, cod liver oil, tuna, salmon oil, eggs. Syngeristic Nutrients: Vitamin A, C, calcium, phosphorus. Deficiency Symptoms: Soft bones and teeth, spontaneous fractures, bone curvature. Negative Interactions: Mineral oil.

Vitamin E
As an antioxidant, helps protect cell membranes, lipoproteins, fats and vitamin A from destructive oxidation. Helps protect red blood cells. An Antioxidant. Protects cell membrane and tissues. Maintains circulatory system. RDA and Best Food Sources: 30iu - vegetable oil, grains, wheat germ, lettuce. Syngeristic Nutrients: Vitamin C, B12, manganese, selenium. Deficiency Symptoms: Poor muscular and circulatory performance. Negative Interactions: Air pollution, mineral oil, birth control pills.

Vitamin K
Needed for proper blood clotting. Benefits blood clotting (coagulation). RDA and Best Food Sources: Green leafy vegetables, molasses, yogurt, alfalfa. RDA not established. Syngeristic Nutrients: Unknown. Deficiency Symptoms: Diarrhea, increased tendency to hemorrhage. Negative Interactions: Aspirin, antibiotics, mineral oil, rancid fat, X ray therapy.

Vitamin C
As an antioxidant, inhibits the formation of nitrosamines (a suspected carcinogen) Important for maintenance of bones, teeth, collagen and blood vessels (capillaries) Enhances iron absorption, red blood cell formation. Benefits wound healing, immune system. Maintenance of healthy gums, skin, blood. RDA and Best Food Sources: 60 mg - citrus fruits, berries, cabbage, vegetables, tomatoes. Syngeristic Nutrients: Vitamin A, B6, pantothenic acid, zinc. Deficiency Symptoms: Bruise easily, wound healing, tooth/gum defects, aching joints. Negative Interactions: Antibiotics, aspirin, stress, cortisone. Physical and mental stress depletes this nutrient.

Vitamin B-1 (Thiamine)
Releases energy from foods Needed for normal appetite and for functioning of nervous system. Benefits heart and cardiovascular system, growth, nervous system, energy production, digestion. RDA and Best Food Sources: 1.5 mg - cereals, fish, lean meat, liver, poultry, milk, pork. Syngeristic Nutrients: B-complex, B12, C. Deficiency Symptoms: Fatigue, poor appetite, pins and needles in legs, depression. Negative Interactions: Alcohol, coffee, excessive sugar, tobacco. Physical and mental stress depletes this nutrient.

Vitamin B-2 (Riboflavin)
Releases energy from foods Necessary for healthy skin and eyes. Benefits healthy skin. Tissue repair. Antibody and red blood cell formation. RDA and Best Food Sources: 1.7 mg - cereals, yeast, milk, eggs, leafy green vegetables, lean meat. Syngeristic Nutrients: Vitamin A, niacin, B-complex, B1. Deficiency Symptoms: Cracks at mouth corners, sore tongue, light sensitivity to eyes. Negative Interactions: Alcohol, coffee, sugar, tobacco. Physical and mental stress depletes this nutrient.

Vitamin B-3 (Niacin)
Releases energy from foods Aids in maintenance of skin, nervous system and proper mental functioning. Benefits healthy skin, nervous system, cell metabolism. Converts food to energy. RDA and Best Food Sources: 18 mg - cereals, yeast, lean meat, liver, eggs. Syngeristic Nutrients: B-complex, B1, B2, B6, tryptophan. Deficiency Symptoms: Weakness, skin rash, memory loss, irritability, insomnia. Negative Interactions: Alcohol, coffee, sugar, antibiotics. Physical and mental stress depletes this nutrient.

Vitamin B-6
Releases energy from foods Plays a role in protein and fat metabolism Essential for function of red blood cells and hemoglobin synthesis. Benefits healthy red blood cells, gums, teeth, blood vessels, nervous system. RDA and Best Food Sources: 2.0 mg - cereals, wheat germ, yeast, meat, bananas, vegetables. Syngeristic Nutrients: Vitamin C, biotin, pantothenic acid, niacin, magnesium. Deficiency Symptoms: Fatigue, anemia, nerve dysfunction, irritability. Negative Interactions: Alcohol, coffee, tobacco, birth control pills. Physical and mental stress depletes this nutrient.

Vitamin B-12
Prevents pernicious anemia Necessary for healthy nervous system Involved in synthesis of genetic material (DNA) Biotin Releases energy from foods Plays a role in metabolism of amino acids Needed for normal hair production and growth. Benefits the development of red blood cells, growth, nervous system maintenance. RDA and Best Food Sources: 3.0 mcg - fish, lean meat, liver, milk. Syngeristic Nutrients: Folic acid, A, B1, B6, niacin, biotin, pantothenic acid. Deficiency Symptoms: Anemia, weakness, fatigue, red-sore tongue, nerve degeneration. Negative Interactions: Alcohol, coffee, tobacco, calcium deficiency.

Vitamin B 5 (Pantothenic Acid)
Releases energy from foods Involved in synthesis of acetylcholine, an excitatory neurotransmitter Needed for normal functioning of the adrenal glands. Helps convert proteins, carbohydrates, fats into energy. Immune system. RDA and Best Food Sources: 7.0 mg - most plants and animal food. Syngeristic Nutrients: Folic acid, biotin, B-complex. Deficiency Symptoms: Weakness, depression, decreased resistance to infection. Negative Interactions: Alcohol, coffee. Physical and mental stress depletes this nutrient.

Folic Acid
Necessary for proper red blood cell formation Plays a role in the metabolism of fats, amino acids, DNA and RNA Needed for proper cell division and protein synthesis. Benefits production of red blood cells, tissue cells. Normal growth. Healthy intestinal tract. RDA and Best Food Sources: 400 mcg - yeast, leafy green vegetables, meats. Syngeristic Nutrients: Vitamin C, B6, B12, niacin. Deficiency Symptoms: Anemia, intestinal problems, pale tongue. Negative Interactions: Alcohol, oral contraceptives, tobacco, sulfa drugs. Physical and mental stress depletes this nutrient.

Choline
As a lipotropic nutrient, prevents fat accumulation in the liver Precursor to acetylcholine, a major neurotransmitter in the brain. Benefits nerve transmission. Regulates liver and gallbladder. Cell membrane structure. RDA and Best Food Sources: Yeast, eggs, fish, lecithin, wheat germ, organ meats, soy. Syngeristic Nutrients: Vitamin A, B-complex, inositol, folic acid. Deficiency Symptoms: Growth problems, impaired liver and kidney function. Negative Interactions: Alcohol, coffee, sugar.

Inositol
Involved in calcium mobilization. Benefits Fat and cholesterol metabolism. Nerve function. Benefits blood cell formation, pigmentation of skin and may help restore color to gray hair. RDA and Best Food Sources: Molasses, yeast, lecithin, fruits, meat, milk, nuts. Syngeristic Nutrients: Choline, B-complex, B12. Deficiency Symptoms: Hair loss, constipation, eye abnormalities, high cholesterol. Negative Interactions: Alcohol, coffee. Para-Aminobenzoic Acid (PABA) B Complex Factor

Boron
Possibly plays a role in maintaining strong bones Affects calcium and magnesium metabolism May be needed for proper membrane function

Calcium
Builds strong bones and teeth Involved in nerve transmission and muscle contraction. Calcium Benefits bone and tooth development and maintenance. Muscle contraction, nerve transmission. RDA and Best Food Sources: 800-1000 mg - milk, cheese, green vegetables. Syngeristic Nutrients: Vitamin A, C, D, phosphorus. Deficiency Symptoms: Heart palpitations, muscle cramps, tooth/bone weakening. Negative Interactions: Excess saturated fat in diet.

Chromium
As part of Glucose Tolerance Factor (GTF), it works with insulin to regulate blood sugar levels. Benefits carbohydrate metabolism, energy production and optimum utilization of glucose. RDA and Best Food Sources: 50-200 mcg - yeast, whole grains, vegetable oils. Syngeristic Nutrients: Unknown. Deficiency Symptoms: Poor glucose tolerance. Low blood sugar levels. Negative Interactions: Excess iron.

Copper
Essential for red blood cell formation, hemoglobin synthesis Involved in many enzyme systems including, superoxide dismutase (SOD), a major antioxidant enzyme system. Benefits enzyme function. Hemoglobin production. RDA and Best Food Sources: 2-3 mg - nuts, seeds, organ meats, raisins. Syngeristic Nutrients: Iron, zinc, cobalt. Deficiency Symptoms: Anemia, fatigue, weakness, bone fragility. Negative Interactions: Exhaust fumes, cadmium.

Iodine
Needed for proper functioning of the thyroid gland and production of thyroid hormones. Benefits production of thyroid hormone. Regulates metabolism. RDA and Best Food Sources: 150 mcg - seafood, kelp, iodized salt. Syngeristic Nutrients: Unknown. Deficiency Symptoms: Enlarged thyroid gland in neck.

Iron
Prevents anemia; as a constituent of hemoglobin, transports oxygen throughout the body. Benefits transport of oxygen to tissues. Enzyme functions. RDA and Best Food Sources: 10-18 mg - whole grain cereals, nuts, green vegetables. Syngeristic Nutrients: B6, C, B12, folic acid. Fiber increases absorption. Deficiency Symptoms: Fatigue, weakness from anemia, brittle fingernails. Negative Interactions: Excess saturated fat in diet, excess protein.

Magnesium
Needed in many enzyme systems, especially those involved with energy production Essential for proper heartbeat and nerve transmission Constituent of bones and teeth. Benefits enzyme activity. Health of heart arteries. Protein production. Nerve function. RDA and Best Food Sources: 300-400 mg - whole grains, seafood, green vegetables. Syngeristic Nutrients: B6, C, calcium, phosphorus. Deficiency Symptoms: Growth failure, leg cramps, nervousness, confusion, easily angered. Negative Interactions: Excess iron.

Manganese
Cofactor in many enzyme systems including those involved in bone formation, energy production and protein metabolism. Benefits enzyme activity in reproduction, growth, fat metabolism. RDA and Best Food Sources: 2.5-5.0 mg - whole grains, eggs, nuts, green vegetables. Syngeristic Nutrients: Unknown. Deficiency Symptoms: Poor growth, reproductive and coordination abnormalities. Negative Interactions: Alcohol, coffee, cortisone, diuretics, excess sugar.

Phosphorus
Maintains strong bones and teeth Necessary for muscle and nerve function. Benefits bone/tooth formation, muscle contraction, kidney function, nerve and muscle activity. RDA and Best Food Sources: 800-1200 mg - eggs, fish, meat, poultry, grains, cheese. Syngeristic Nutrients: Calcium, iron, magnesium, manganese, vitamins A and D. Deficiency Symptoms: Continuous thirst, dry skin, general weakness, weak reflexes.

Potassium
An electrolyte needed to maintain fluid balance, proper heartbeat and nerve transmission. Benefits pH balance of blood, body-water balance, nerve and muscle function. RDA and Best Food Sources: 99 mg - dates, raisins, figs, peaches, sunflower seeds. Syngeristic Nutrients: Sodium. Deficiency Symptoms: Irregular heartbeat, muscular weakness. Build-up of lactic acid. Negative Interactions: Mercury, cadmium.

Selenium
As an antioxidant, it is a constituent of glutathione peroxidase Protects vitamin E. Antioxidant (with vitamin E). Protects cell membrane and internal structures. RDA and Best Food Sources: 50-200 mcg - whole grains, seafood, eggs, meat, brown rice. Syngeristic Nutrients: Vitamin E. Deficiency Symptoms: Anemia, heart muscle enlargement, irregular beat. Negative Interactions: Coffee, excess zinc or copper.

Zinc
Component of insulin; required for blood sugar control Needed for proper taste and hearing Important in wound healing and enzyme activation. Benefits wound healing, reproductive organ development and growth. Male hormone production. RDA and Best Food Sources: 15 mg - yeast, whole grains, liver, sunflower seeds. Syngeristic Nutrients: Calcium, phosphorus, vitamin A, C. Vitamin D increases absorption. Deficiency Symptoms: Loss of sense of taste, poor growth and wound healing.