Category Archives: Natural Nutrition

Vitamin B3 (Niacin)


Recommended Dietary Intakes 
Men – 16 – 19 mg 
Women – 11- 13 mg 
Pregnant women – add 2 mg

 This Vitamin Is Essential For.

  • releases energy from food.

  • build red blood cells.

  • circulation – it dilates blood vessels.

  • skin, nerves, and blood vessels

  • support the digestive system.

  • mental health and memory.

  • de-toxify certain drugs and chemicals in the body.

  • works with insulin to regulate blood sugar levels.


Liver, poultry, lean meats, fish, nuts, peanut butter, brewers yeast, broccoli, carrots, cheese, dates, eggs, milk, potatoes, tomatoes and enriched flour. If you get enough protein, you are probably receiving adequate niacin as well.


Sometimes people taking supplements of this vitamin may experience a hot flush or a pins and needles sensations on the body. This is usually harmless. Pregnant women, people who have liver problems, gout or diabetics should take care in taking niacin supplements. See your Doctor or our Pharmacist before undertaking a course of B3.



  • indigestion

  • diarrhoea

  • muscle weakness

  • loss of appetite

  • dermatitis

  • mouth sores

  • a red, inflamed tongue

  • headaches

  • irritability; anxiety; or depression.

  • Pregnant or breast-feeding women, the elderly, alcoholics, and people with hyperthyroidism are most likely to be niacin deficient.

  • Extreme deficiency results in pellagra.

Please note, the B vitamins should be taken as a complex and not individually unless Professionally recommended.  Vitamin B3 is toxic in high amounts, so megadoses should be taken only under a doctor’s supervision


Vitamin B5 (Pantothenic Acid)


Recommended Dietary Intakes
3 – 7 mg is considered adequate.

This Vitamin Is Essential For


  • converting food to energy – stamina.

  • building red blood cells

  • making bile

  • the nervous system.

  • immune system – the healing of wounds (as a topically applied cream).


Organ meats, poultry, salmon and other salt water fish, wheat bran, brewer’s yeast, brown rice, lentils, nuts, beans, corn, peas, fresh vegetables, legumes, mushrooms, sweet potatoes, and eggs.


Excess pantothenic acid may cause diarrhoea. This vitamin can be stored in the liver. Applied topically in a shampoo, this vitamin can improve the condition of the hair.

Deficiency Can Cause…

A deficiency in this vitamin is rare. However the likely signs are fatigue, headache, nausea and pins and needles in the hands.

Please note, the B vitamins should be taken as a complex and not individually unless professionally recommended



Recommended Dietary Intakes 
men – 1.0 – 1.9 mg;
women –  0.8 – 1.1 mg; 
Pregnant women – add 0.1 mg

This Vitamin Is Essential For…


  • immune function

  • nerve-impulse transmission (especially in the brain)

  • energy metabolism

  • red blood cell synthesis.

  • premenstrual syndrome – water retention.

This vitamin is part of more functions that most others. A healthy diet provides enough Vitamin B6 for most people.


Brown rice, lean meats, poultry, fish, bananas, avocados, carrots, peas, spinach, whole grains, sunflower seeds, walnuts, brewers yeast, corn.


People most likely to be at risk for vitamin B6 are those with lactose intolerance or celiac disease, diabetes or elderly people; and women who are pregnant, nursing, or taking oral contraceptives.

Please note, the B vitamins should be taken as a complex and not individually unless specifically recommended to you.

Deficiencies Can Cause…

Severe deficiency is rare. Mild deficiency may cause –

  • acne and inflamed or flaky skin, oily skin.

  • hair loss.

  • insomnia.

  • muscle weakness, stunted growth.

  • nausea, headaches.

  • irritability, depression, and fatigue.

  • anaemia.

  • dandruff.


Vitamin B9 (Folic Acid)

Recommended Dietary Intakes 
Men – 200 mcg 
Women –  200 mcg

This Vitamin Is Essential For…



  • the maintenance and production of energy.

  • formation of red blood cells.

  • healthy hair, skin and nails.

  • nervous system.

  • a healthy pregnancy.

  • mental health.


Liver, kidneys, beef, poultry, oily fish, cheese, avocados, beans, beets, celery, eggs, milk, fish, mushrooms, green leafy vegetables, nuts, seeds, lentils, brown rice, barley, peas, orange juice, brewers yeast and fortified breakfast cereals.


Please note, the B vitamins should be taken as a complex and not individually unless specially recommended. 
A healthy diet should provide enough folic acid, but you may find you need more if you are pregnant, just had an injury, or if you have been taking drugs or the oral contraceptive long term. Caution should be taken as large doses of Folic acid can mask a B12 deficiency which can lead to nerve problems.




  • anaemia

  • pallor.

  • fatigue

  • loss of appetite

  • insomnia

  • diarrhoea

  • red, inflamed tongue


Vitamin B12 (COBALAMIN)


Recommended Dietary Intakes 
Adults –  2 mcg; 
Pregnant women – add 0.1 mcg

This Vitamin Is Essential For…


  • converting fats, carbohydrates, and protein into energy,

  • assisting in the synthesis of red blood cells.

  • producing the genetic materials.

  • amino acid and fatty acid metabolism

  • healthy nerves, blood cells, skin and hair

  • growth.

  • proper digestion.


Vitamin B12 is supplied through animal products – organ meats, fish, eggs, brewers yeast, clams, sea vegetables such as kelp kombu, soybeans, soy products and dairy products.


Vegetarians need supplements of this vitamin as it is mostly found in animal products. Vitamin B12 is stored in the body for up to five years, so it may take a while before signs of deficiency show.
Please note, B Vitamins should be taken as a complex unless advised by your health care practitioner.

Deficiencies Can Cause…

Dietary deficiency is uncommon and usually is apparent in alcoholics, elderly people, strict vegetarians, people who are not absorbing the vitamin, and pregnant or nursing women. Symptoms may include:

  • a sore tongue and mouth ulcers.

  • weakness, fatigue, memory loss and dizziness.

  • weight loss.

  • body odour.

  • back pains.

  • tingling arms and legs.

  • Severe deficiency leads to pernicious anaemia.

  • digestive disorders

  • constipation.

  • eye disorders

  • headaches.




Recommended Dietary Intakes
Men – 40 mg; 
Women  – 30 mg
Pregnant women – 60 mg

 This Vitamin Is Essential For

  • the production of collagen.

  • the healing of wounds, burns, bruises and broken bones.

  • immune and nervous system.

  • rheumatoid arthritis.

  • prevention of heart disease.

  • help prevent some forms of cancer.

  • potential to prevent the common cold.

  • tissue growth and repair.

  • healthy gums.

  • protects against pollution.


Citrus fruits, berries, rose hips, capsicum, strawberries, broccoli, rockmelons, tomatoes, and leafy greens. Eat these vegetables when fresh.


This is a water soluble vitamin and must be replenished through the diet. Large doses for too long may cause kidney problems. Avoid the chewable vitamins as these may cause damage to your teeth. 
Smoking, excessive alcohol consumption, oral contraceptives, steroids and analgesics increase the need for this vitamin. 
Take divided doses of the vitamin twice daily to get the best effect. This vitamin has had amazing results with cancer patients, AIDS victims and people with heart disease.

Deficiency Can Cause…


  • weight loss.

  • fatigue and joint pains.

  • bleeding gums.

  • bruising.

  • scurvy.

  • reduced resistance to colds and other infections.

  • slow-healing wounds and fractures.

Because it is water-soluble, excess vitamin C is excreted in the urine, so large amounts of it may usually be taken without fear of toxicity.


Vitamin D


This Vitamin Is Essential For


  • healthy bones and teeth.

  • normal muscle contraction.

  • nerve function.

  • prevents rickets.

  • psoriasis.

  • some cancers.


Fatty fish such as herring, salmon, and tuna, dairy products, eggs, summer sun, breakfast cereals, and infant formulas are fortified with vitamin D.


The vitamin D we receive from food or supplements is not active until it is converted by the liver and kidneys. Therefore if you have problems with these organs, you may not be absorbing enough Vitamin D. If you sit out in the sun for a short while your reserves will be replenished.

If you are going to take vitamin D supplements, do not take them without calcium and beware of how much you are taking. Always seek professional advice.



  • nervousness and diarrhoea.

  • insomnia and loss of appetite.

  • muscle twitches.

  • bone weakening.

  • may worsen osteoporosis


Vitamin E

Recommended Dietary Intakes 
Men – 10 mg alpha TE
Women – 7 mg alpha TE


 This Vitamin Is Essential For

  • immune system, endocrine system, and sex glands.

  • antioxidant, it may prevent cancer and heart disease.

  • atherosclerosis and improves circulation.

  • accelerates wound healing.

  • protects lung tissue from inhaled pollutants.

  • may reduce risk for heart disease.

  • and may prevent premature skin aging and helps reduce scar tissue.

  • cataracts.

  • rheumatoid arthritis.

  • leg cramps.

  • nervous system

  • skin and hair.


Cold pressed vegetable oils, nuts, dark-green leafy vegetables, organic meats, seafood, eggs, and avocados.


This is a fat soluble vitamin and it acts as an antioxidant. Supplements should not be taken with any anticoagulant medication. If you have diabetes, rheumatic heart disease or an overactive thyroid condition do not take supplements of this vitamin.

People with candida may benefit from vitamin E.

Deficiencies Can Cause…


  • fluid retention.

  • nerve problems.

  • infertility.

  • menstrual problems.

  • miscarriages.

  • may cause some forms of heart disease.


Vitamin K


This Vitamin Is Essential For  


  • bone formation

  • kidney and liver functioning

  • blood clotting


Spinach, asparagus, cabbage, brussels sprouts, cauliflower, broccoli, turnip greens, or other dark leafy vegetables, beef, liver; green tea; cheese, egg yolks, and oats.


If you take antibiotics, you may need to eat more of the above foods to increase you intake of this vitamin. Supplements are not usually recommended or needed. Do not take this vitamin via supplements if you are pregnant.

Deficiencies Can Cause…

Vitamin K deficiency is extremely rare in adults but may occur in newborns until their intestinal bacteria begin producing the vitamin.

Deficiencies may result in internal or abnormal bleeding.


Recommended Dietary Intakes
adults  – 12 mg; 
pregnant women – 16 mg

This Mineral Is Essential For…


  • production of genetic material.

  • energy production

  • bone development and growth;

  • wound healing.

  • the liver’s ability to remove toxic substances such as alcohol from the body.

  • immune function.

  • regulation of heart rate and blood pressure.

  • healthy brain, teeth, bones and skin.

  • hormone production.


Lean meat and seafood, eggs, soybeans, peanuts, wheat bran, cheese, oysters, brewers yeast, kelp, liver, mushrooms, nuts, oysters, pumpkin seeds and sunflower seeds.


An adequate zinc intake enhances the ability to taste, promotes healthy skin and hair, enhances reproductive functions, and may improve short-term memory and attention span.

Zinc is sometimes used to treat acne, rheumatoid arthritis, and prostatitis. Levels of zinc may be decreased by diarrhoea,kidney diseasediabetes or too much fibre. Do not take zinc tablets at the same time you take iron tablets.

Too much zinc can impair immune function and cause nausea, headaches, vomiting, dehydration, stomach aches, poor muscle coordination, fatigue, and possibly kidney failure. Always try to increase your zinc levels by eating the foods rich in this mineral.

Deficiencies Can Cause…

Young children, pregnant women, vegetarians, and elderly people are most susceptible to zinc deficiency.

  • Loss of taste

  • hair loss or discolouration

  • white streaks on the nails

  • dermatitis

  • loss of appetite

  • fatigue

  • poor wound healing

  • In children, zinc deficiency can retard growth