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"The Vitamin Table"
VITAMINS Best natural sources Daily dosages Notes Side effects Interactions
Vitamin A yellow and orange vegetables such as yams, carrots, sweet potatoes, Fish liver oil 20,000 to 40,000 units Beta carotene is converted to vitamin A in the intestine and stored in the liver. High doses may result in a beta carotene "tan". Vitamin A overdosage is not common, while vitamin A deficiency is more common, often resulting in diminished night vision. Mineral oil blocks the absorption of beta carotene.
Vitamin B1 (thiamine) Brewer's yeast, navy beans, garbanzo beans, kidney beans, salmon, wheat germ, whole grains 50 milligrams for older adults with eye disorders   Not common Popular antacids and barbiturates may interfere with thiamin absorption
Vitamin B2 (riboflavin) Brewer's yeast, wheat germ, almonds Up to 50 milligrams A deficiency may produces a soreness around the eyes, cracks in the skin around the corners of the mouth plus, tire the eyes and cause sensitivity to light. Alcohol and tobacco decrease absorption. Vegetarians may need to take supplements. None known Water pills, gout drugs and oral contraceptives may interfere with absorption
Vitamin B3 (niacin) Brewers yeast, halibut, peanuts, salmon, sunflower seeds, tuna 50 milligrams Taken with chromium, lower doses of niacin are required to reduce cholesterol. Many people have taken 3000-6000 mg. of niacin daily for years without any side effects. High doses (more than 50 mg.) can cause flushing and tingling that is uncomfortable, not recommended because of adverse affects upon the retina and the liver The tuberculosis drug isoniazid may increase the need for niacin
Vitamin B6 Avocados, bananas, bran, brewer's yeast, carrots, rice, salmon, soybeans, wheat germ, sunflower seeds 50 milligrams Produces the brain chemical serotonin, which may help people with migraines, depression and insomnia. The elderly and pregnant or nursing mothers may be deficient in this nutrient. Large doses result in numbness in the extremities, skin rashes, weight gain, dizziness, nausea and vomiting Various drugs interfere with utilization of vitamin B6, including birth control pills and Hydralazine, levodopa for Parkinson's disease and phenobarbital
Folic acid Brewer's yeast, lentils, peas, rice, soybeans, garbanzo beans, endive, green leafy vegetables 400 micrograms Take with vitamin B12 and zinc. Excessive alcohol causes increased loss of folic acid from the body. Doses over 1500 mcg. can cause appetite loss Barbiturates, birth control pills, cortisone, sulfa drugs, anti-cancer drugs interfere with folic acid
Vitamin B12 (cobalamin) Eggs, sardines, swiss and blue cheese, clams, mackerel. Vitamin B12 is not found in vegetables Up to 1,000 units Supplements should be taken by all vegetarians, smokers, alcoholics and those who have glaucoma or optic nerve disorders Few, if any Excessive use of alcohol or use of cholesterol-lowering or anticonvulsant drugs may interfere with vitamin B12 absorption.
Vitamin C (ascorbic acid) Papayas, Kiwis, oranges, lemons, watermelon 500-3000 milligrams Tobacco smokers destroy 25 milligrams of vitamin C with every cigarette smoked, supplement your diet with a minimum of 500-2000 milligrams daily Large doses may cause diarrhea, false lab tests for blood sugar or blood in stool Large doses of aspirin cause more vitamin C to be excreted
Vitamin D Sunshine, cod liver oil, salmon 10-15 minutes of sunshine or 400-600 milligrams With increased levels of vitamin D, calcium is more readily absorbed The natural form of vitamin D3 from sunlight does not build up in toxic doses in the liver but, large doses containing vitamin D2 will. Use supplements that contain vitamin D3.16  
Vitamin E Wheat germ, nuts 100 - 400 units, 1 tablespoon of wheat germ oil = 36 units of vitamin E Many older adults may require extra suplements because their digestive tract is not as efficient as producing bile, which helps absorb Vitamin E. Tobacco and alcohol decrease absorption of vitamin E. Thins the blood, up to 800-1000 units can be taken without problems Mineral oil interferes with vitamin E absorption. Vitamin E reduces the need for insulin among diabetics.