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Because these are stored in fatty tissue and the liver, it's important to note recommended
limits (too much of even essential vitamins can be toxic).
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A
(retinol)
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Antioxidant. Needed for eye/skin health, immunity, and fertility.
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Animal foods, particularly liver.
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5,000 IU (up to 10,000 IU for therapeutic use). Antibiotics, some cholesterol lowering
drugs, laxatives lower absorption.
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Women: use less than 5,000 IU if pregnant.
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(carotenoids)
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Ditto. Vitamin A precursors, protect against cancer, heart disease.
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Brightly colored fruits and vegetables; alfalfa, burlock, kelp, parsley.
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25,000 IU (will convert to vitamin A as needed). Look for alpha carotene, beta carotene,
lutein, lycopene, zeasanthin.
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Avoid beta carotene with hypothyroidism.
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D
(Cholecalciferol)
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Growth (especially bones, teeth).
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Dairy foods, fatty saltwater fish; dandelion greens, oatmeal, vegetable oils; alfalfa,
horsetail, nettle, parsley.
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200-600 IU. Antacids, some cholesterol-lowering drugs, steroids lower absorption.
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Take with calcium. Doses above 2,000 IU can be toxic. Available from sunshine.
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E
(d-alpha tocopherol)
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Antioxidant. Protects against cancer, heart disease, cataracts.
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Plant oils (nuts, seeds, grains); some leafy and sea vegetables.
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200-400 IU (lower range for anyone with diabetes or thyroid problems).
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Doses above 1,200 IU can cause headaches.
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K
(phylloquinone or menaquinone)
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Blood clotting. Bone formation and repair.
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Asparagus, blackstrap molasses, cruciferous and leafy, green vegetables, oats, soy,
wheat.
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produced in the body by "friendly" bacteria. 45-100 micrograms (5 mg daily with
C for morning sickness).
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if taking anticoagulants, use only with supervision. Take only natural form while
pregnant.
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