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Best Vitamins Supplements provides best tips on how to get the best from vitamins supplements and earn a decent income from recommending them to your contacts. Do you know that approximately 40% of Americans take supplements, according to the third U.S. National Health Examination Survey. And the most popular supplement is the multivitamin.
The body needs roughly 40 vitamins and minerals each day for good health, and it's not always easy to get all of those from food. Taking a daily multivitamin certainly won't hurt, even if your diet is already chock full of vitamins and minerals.

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For a basic daily supplement, you want a pill that contains 100% of the RDA (Recommended Dietary Allowances) for all vitamins and minerals. This is especially important for men since minerals such as potassium, magnesium, seleniumand zinc help regulate body functions and aid in the growth and maintenance of body tissues, and act as catalysts for the release of energy. The following is a table outlining the facts about vitamins and minerals:

FAT SOLUBLE

Vitamin

Dietary Source

Major Functions

Signs of Prolonged Deficiency

Toxic Effects Of Major Doses

Vitamin A

Liver, milk, butter, cheese, carrots, spinach.

Maintenance of vision, skin, linings of nose, mouth, digestive and urinary tracts.

Night blindness; dry, scaling skin; loss of appetite; anemia; kidney stones.

Headache, vomiting and diarrhea, vertigo, double vision, liver damage, bone defects.

Vitamin D

Milk, fish oils, butter, egg yolks, sunlight.

Maintenance of bones and teeth; promotion of calcium absorption.

Bone softening, loss, and fractures in adults.

Kidney damage; calcium deposits in soft tissues, depression, and death.

Vitamin E

Vegetable oils, whole grains, nuts & seeds, green leafy vegetables, asparagus, peaches.

Protection and maintenance of cellular membranes.

Red blood cell breakage and anemia, weakness, neurological problems, muscle cramps.

Relatively non-toxic, but may cause excess bleeding or formation of blood clots.

Vitamin K

Green leafy vegetables; smaller amounts widespread in other foods.

Production of essential blood clotting factors.

Hemorrhaging

None

WATER SOLUBLE

Vitamin C

Peppers, broccoli, spinach, brussel sprouts, citrus fruits, berries, tomatoes, potatoes, cabbage

Maintenance and repair of connective tissue, bones, teeth, and cartilage; promotion of healing and iron absorption

Scurvy, anemia, loose teeth, joint pain, poor healing, hair loss

Urinary stones, acid stomach, nausea, diarrhea, headache, fatigue

Thiamin

Whole-grain and enriched breads and cereals, organ meats, lean pork, nuts, legumes

Conversion of carbohydrates into usable forms of energy; maintenance of nervous system function

Beriberi (symptoms include muscle wasting, mental illness, anorexia, enlarged heart, nerve changes, abnormal heart rhythm)

None

Riboflavin

Dairy products, enriched breads and cereals, lean meats, poultry, fish, green vegetables

Energy metabolism; maintenance of skin and nervous system

Cracks at corners of mouth; sore throat; skin rash; hypersensitivity to light; purple tongue

None

Niacin

Conversion of carbohydrates, fats and proteins into usable energy

Pellagra (symptoms include diarrhea, dermatitis, inflammation of mucus membranes, dementia)

Flushing of skin, nausea, vomiting, diarrhea, liver dysfunction, glucose intolerance

Headache, vomiting and diarrhea, vertigo, double vision, liver damage, bone defects

Vitamin B6

Eggs, poultry, fish, whole grains, nuts, soybeans, liver, kidney, pork

Protein and neurotransmitter metabolism; red blood cell synthesis

Anemia, convulsions, cracks at corners of mouth, dermatitis, nausea, confusion

Neurological abnormalities and damage

Foliate

Green leafy vegetables, yeast, oranges, whole grains, and legumes, liver

Amino acid metabolism, synthesis of RNA and DNA, new cell synthesis

Anemia, weakness, fatigue, irritability, shortness of breath, swollen tongue

Masking of vitamin B12 deficiency

Vitamin B12

Eggs, milk, meats, other animal foods

Metabolic reactions; synthesis of red and white blood cells

Anemia, fatigue, nervous system damage, sore tongue

None

Biotin

Cereals, yeast, egg yolks, soy flour, liver; widespread in foods

Metabolism of fats, carbohydrates, and proteins

Rash, nausea, vomiting, weight loss, depression, fatigue, hair loss

None

Pantothenic Acid

Animal foods, whole grains, legumes; widespread in foods

Metabolism of fats, carbohydrates, and proteins

Fatigue, numbness of hands and feet, gastrointestinal disturbances

None

Vitamin	Dietary Source	Major Functions	Signs of Prolonged Deficiency	Toxic Effects Of Major Doses
Vitamin A	Liver, milk, butter, cheese, carrots, spinach.	Maintenance of vision, skin, linings of nose, mouth, digestive and urinary tracts.	Night blindness; dry, scaling skin; loss of appetite; anemia; kidney stones.	Headache, vomiting and diarrhea, vertigo, double vision, liver damage, bone defects.
Vitamin D	Milk, fish oils, butter, egg yolks, sunlight.	Maintenance of bones and teeth; promotion of calcium absorption.	Bone softening, loss, and fractures in adults.	Kidney damage; calcium deposits in soft tissues, depression, and death.
Vitamin E	Vegetable oils, whole grains, nuts & seeds, green leafy vegetables, asparagus, peaches.	Protection and maintenance of cellular membranes.	Red blood cell breakage and anemia, weakness, neurological problems, muscle cramps.	Relatively non-toxic, but may cause excess bleeding or formation of blood clots.
Vitamin K	Green leafy vegetables; smaller amounts widespread in other foods.	Production of essential blood clotting factors.	Hemorrhaging	None

After these basics in vitamins, minerals should also be looked at before taking them.

Calcium	Dairy products, tofu, fortified orange juice and bread, green leafy vegetables, bones in fish	Maintenance of bones and teeth, control of nerve impulses and muscle contractions	Bone mineral loss	Constipation, urinary stones, calcium deposits in soft tissues, inhibition of mineral absorption
Fluoride	Drinking tap water, tea, and marine fish eaten with bones	Maintenance of tooth and bone structure	Tooth decay	Increased bone density, mottling of teeth, impaired kidney function
Iodine	Iodized salt, seafood	Essential part of thyroid hormones; regulation of metabolism	Goiter (enlarged thyroid), cretinism (birth defect)	Depression of thyroid activity, hyperthyroidism
Magnesium	Grains, legumes, nuts, seeds, green vegetables, and mineral water	Transmission of nerve impulses, energy transfer, activation of many enzymes	Neurological disturbances, cardiovascular problems, kidney disorders, nausea, growth failure	Nausea, vomiting, diarrhea, central nervous system depression, coma; death in people with impaired kidneys
Phosphorus	Present in nearly all foods	Bone growth and maintenance; energy transfer in cells	Weakness, bone loss, kidney disorders, cardiorespiratory failure	Drop in blood calcium levels, calcium deposits in soft tissue
Potassium	Meats, milk, fruits, vegetables, grains, legumes	Nerve function and body water balance	Muscular weakness, nausea, drowsiness, paralysis, confusion, disruption of cardiac rhythm	Cardiac arrest
Selenium	Seafood, meat, eggs, whole grains	Protection of cells from oxidative damage, immune response	Muscle pain and weakness, heart disorders	Hair loss, nausea and vomiting, weakness and irritability
Sodium	Salt, soy sauce, salted foods	Body water balance, acid-base balance, nerve functions	Muscle weakness, loss of appetite, nausea, vomiting, sodium deficiency is rarely seen	Edema, hypertension
Zinc	Whole grains, meat, eggs, liver, seafood (especially oysters)	Synthesis of proteins, RNA and DNA; wound healing; immune response; ability to taste	Growth failure, loss of appetite, impaired taste, skin rash, impaired immune functions, poor wound healing	Vomiting, impaired immune function, decline in blood HDL levels, impaired copper absorption

Vitamin C	Peppers, broccoli, spinach, brussel sprouts, citrus fruits, berries, tomatoes, potatoes, cabbage	Maintenance and repair of connective tissue, bones, teeth, and cartilage; promotion of healing and iron absorption	Scurvy, anemia, loose teeth, joint pain, poor healing, hair loss	Urinary stones, acid stomach, nausea, diarrhea, headache, fatigue
Thiamin	Whole-grain and enriched breads and cereals, organ meats, lean pork, nuts, legumes	Conversion of carbohydrates into usable forms of energy; maintenance of nervous system function	Beriberi (symptoms include muscle wasting, mental illness, anorexia, enlarged heart, nerve changes, abnormal heart rhythm)	None
Riboflavin	Dairy products, enriched breads and cereals, lean meats, poultry, fish, green vegetables	Energy metabolism; maintenance of skin and nervous system	Cracks at corners of mouth; sore throat; skin rash; hypersensitivity to light; purple tongue	None
Niacin	Conversion of carbohydrates, fats and proteins into usable energy	Pellagra (symptoms include diarrhea, dermatitis, inflammation of mucus membranes, dementia)	Flushing of skin, nausea, vomiting, diarrhea, liver dysfunction, glucose intolerance	Headache, vomiting and diarrhea, vertigo, double vision, liver damage, bone defects
Vitamin B6	Eggs, poultry, fish, whole grains, nuts, soybeans, liver, kidney, pork	Protein and neurotransmitter metabolism; red blood cell synthesis	Anemia, convulsions, cracks at corners of mouth, dermatitis, nausea, confusion	Neurological abnormalities and damage
Foliate	Green leafy vegetables, yeast, oranges, whole grains, and legumes, liver	Amino acid metabolism, synthesis of RNA and DNA, new cell synthesis	Anemia, weakness, fatigue, irritability, shortness of breath, swollen tongue	Masking of vitamin B12 deficiency
Vitamin B12	Eggs, milk, meats, other animal foods	Metabolic reactions; synthesis of red and white blood cells	Anemia, fatigue, nervous system damage, sore tongue	None
Biotin	Cereals, yeast, egg yolks, soy flour, liver; widespread in foods	Metabolism of fats, carbohydrates, and proteins	Rash, nausea, vomiting, weight loss, depression, fatigue, hair loss	None
Pantothenic Acid	Animal foods, whole grains, legumes; widespread in foods	Metabolism of fats, carbohydrates, and proteins	Fatigue, numbness of hands and feet, gastrointestinal disturbances	None