Water Soluble
(preferiably taken after meals)		 These vitamins are considered the safest, even in extremely high doses, since they
are not stored in the body (except for vitamin B12, which is not toxic).  Excess
is excreted in the urine.
Vitamin Action Food Sources Supplement Dosage Notes
B1

(thiamine)

 Enhances circulation, cognitive functioning, digestion, energy production. Egg yolks, fish, brown rice, legumes (including peanuts), wheat germ. 1.5-100 mg (higher range for clinical needs.) Antibiotics, oral contraceptives,
sulfa drugs, and alcohol reduce levels.		 High carbohydrate diet increases need for BI.
B2

(riboflavin)

 Helps prevent cataracts.  Important in pregnancy to protect developing fetus. Dairy foods, fish, legumes, meat, poultry, spinach, whole grains. 1.5-50 mg (higher range for clinical needs).  Easily destroyed by alcohol, antibiotics,
and light.		 Works with A to maintain mucous membranes..
B3

(niacin)

 Circulation, healthy skin and nerve cells.  Useful for athritis. Brewer’s yeast, broccoli, carrots, dates, eggs, fish, peanuts, wheat germ. 20-150 mg; 250 mg for hypoglycemia; 2 to 3 g (niacinamide) for arthitis: reduce
to 1000-1500 mg as symptoms improve.		 Flushing occurs with high doses.  Use with caution in diabetes, gout, ulcers.
 
B5

(pantothenic acid)

 The “antistress vitamin,” essential for stamina and adrenal function. Brewer’s yeast, calf liver, eggs, legumes, nuts, torula yeast, whole wheat. 10 mg-250 mg (higher range for extraordinary stress, since not toxic). Works synergistically with coenzyme Q10 and carnitine.
B6

(pyridoxine)

 Supports nervous, cardiovascular, and immune systems.  Enzyme cofactor. Bananas, carrots, chicken, fish, peas, some nuts and seeds, wheat. 50 mg at a time; up to 200 mg/day for carpal tunnel or PMS; top limit: 300 mg/day. High doses can cause restlessness, liver overload, and nerve complications.
Folic acid Brain food.  Boosts energy, immunity.  May protect from heart disease.  Prevents birth
defects, anemia.		 Barley, beef, bran, dates, green leafy vegetables, legumes, oranges, salmon, whole
grains.		 400-800 micrograms.  Avoid higher range if you have hormone-related cancer or convulsive
disorder.		 Works best in combination with B12 and C.
B12

(methyl-or cyanocobalamin)

 Promotes nerve health.  Prevents heart disease, anemia. Animal foods, sea vegetables, soy; hops, alfalfa, bladderwort. 6 micrograms-I mg (higher dosage used for treatment of pernicious anemia). Works synergistically with B6 and folic acid.
Biotin Synthesis and utilization of amino acids, fats.  Promotes healthy hair, skin, nails. Brewer’s yeast, meat, dairy foods,fish, poultry, soy, whole grains. 30-300 micrograms (produced in intestines from foods).  Antibiotics and saccharin
inhibit absorption.		 Deficiency can cause depression, high blood sugar, anemia, muscle pain.
Choline

(*not strictly water salouble)

 transmission of nerve impulses.  Supports brain function, particularly memory.  Aids
in fat metabolism.		 Egg yolks, lecithin, dairy foods, meat, soy, whole-grain cereals. 10-100 mg of phosphatidylcholine.  Proffesionally prescribed dosages range from 350
mg/day for liver diseases to 25 g/day for Alzheimer’s disease and other mental disorders.		 “Lipotropic” agent (works as emusifier).  Useful in Parkinson’s disease.
 
Inositol Assists in fat metabolism; along with biotin and choline, helps control arteriosclerosis,
high blood pressure, and male pattern baldness.		 Brewer’s yeast, fruits, lecithin, legumes, meat, milk, molasses, vegetables, and
whole grains.		 100-500 mg. Also useful in diabetes for nerve deterioration and numbness.  Deficiency among people
with multiple sclerosis.  Drinking too much caffeine can lead to shortage.
PABA

(paraaminobensoic acid)

 Organ meats, molasses, mushrooms, spinach, whole grains. Brewer’s yeast, fruits, lecithin, legumes, meat, milk, molasses, vegetables, and
whole grains.		 100-500 mg for adults. Protects the skin from sunburn and skin cancer caused by ultraviolet rays.  Sulfa
drugs can lead to deficiency.
C

(ascorbic acid)

 Antioxidant.  Adrenal gland function, tissue growth and repair, gum health.  Aids
in production of inteferon and antistress hormones.		 Berries, citrus fruits, some green vegetables. 3 tablets (100-1,000 mg each)/day: one with each meal.  Alcohol, anagesics, anticoagulants,
antidepressants, oral contraceptives, smoking, steroids deplete levels.		 Avoid chewable form, which may damage tooth enamel.