Vitamin B12 --Affects: red blood cells, metabolism and nerves --Daily Recommended Dosage: 6 micrograms --Whole Foods: Meat, fish, shellfish, poultry, eggs and dairy products. --Deficiency Symptoms: memory loss, disorientation, hallucinations, and tingling in arms and legs

Vitamin C --Affects: skin, immunity to illness, healing of wounds --Daily Recommended Dosage: 90 mg for men and 75 mg for women (and an extra 35 mg for smokers) --Whole Foods: Citrus juice and fruit, berries, tomatoes, potatoes, green and red peppers, broccoli and spinach. --Deficiency Symptoms: weakness, irritability, weight loss, bleeding gums, infection, gangrene, hemorrhaging, wounds that won't heal. --Warnings: Excess vitamin C may cause mild diarrhea --Research: A recent study found that vitamin C along with other antioxidants and zinc may slow down macular degeneration. Your doctor will prescribe proper vitamins if you have macular degeneration.

Vitamin D --Affects: bone, teeth and absorption of calcium --Daily Recommended Dosage: up to age 50: 5 micrograms 51 - 70: 10 micrograms after 70: 15 micrograms --Whole Foods: Vitamin D-fortified milk, vitamin D-fortified cereal, liver, egg yolks, fish and fish liver oils. And Sunlight! --Deficiency Symptoms: bone softening --Warnings: Prolonged use of excess Vitamin D is not recommended. Can cause kidney damage, high blood pressure, headaches, and other problems. --Research: Vitamin D combined with calcium may slow bone loss and reduce fractures.

Vitamin E --Affects: red blood cells, reproduction, aging --Daily Recommended Dosage: 15 milligrams from food OR 22 IU from natural-source vitamin E OR 33 IU from synthetic form --Whole Foods: Vegetable oils, wheat germ, whole-grain products, avocados, nuts and peanut butter. --Warnings: In rare cases when Vitamin E is taken in high doses it can cause many types of symptoms including bleeding and gastrointestinal problems. --Research: A recent study found that vitamin E along with other antioxidants and zinc may slow down macular degeneration. Your doctor will prescribe proper vitamins if you have macular degeneration. Studies have indicated that Vitamin E may slow Parkinson's and Alzheimer's diseases.

References:

American Heart Association Vitamin and Mineral Supplements: http://216.185.112.5/presenter.jhtml?identifier=4788 National Eye Institute Age Related Eye Disease Study: http://www.nei.nih.gov/amd/summary.htm

American Academy of Pediatrics Folic Acid for Prevention of Neural Tube Defects: http://www.aap.org/policy/re9834.html Mayo Clinic Using vitamin and mineral supplements wisely (There is quite a bit of information in this article, if you are considering taking vitamin supplements, read this article first.): http://www.mayoclinic.com/invoke.cfm?id=NU00198 Harvard School of Public Health Vitamins: http://www.hsph.harvard.edu/nutritionsource/vitamins.html Author Information: Need help getting a balanced diet with plenty of vitamins? Come and visit NutriCounter web site http://www.nutricounter.com and find out how you can learn to eat healthier.

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