*All Recommended Daily Amounts & Vitamin Functions Are From Health.Harvard.edu
Helps with vision and may lower prostate cancer risk. It also helps keep tissues and skin healthy. Vitamin A plays an important role in bone growth. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts.
Recommended Amount: Men: 900 mcg Women : 700 mcg
THIAMIN (vitamin B1):
Vitamin B1 helps convert food into energy. It also assists with healthy skin, hair, muscles, and brain.
Recommended Amount: Men: 1.2 mg, Woman: 1.1 mg
RIBOFLAVIN (vitamin B2):
Vitamin B2 helps convert food into energy. It also assists with healthy skin, hair, blood, and brain
Recommended Amount: Men: 1.3 mg, Women: 1.1 mg
NIACIN (vitamin B3, nicotinic acid):
Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system
Recommended Amount: Men: 16 mg, Women: 14 mg
PANTOTHENIC ACID (vitamin B5):
Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin.
Recommended Amount: Men: 5 mg, Women: 5 mg
Helps lower homocysteine levels and may reduce the risk of heart disease. Assists with converting tryptophan to niacin and serotonin (Helps with sleep, appetite and mood). Helps make red blood cells and can help improve cognitive abilities and immune function.
Recommended Amounts: Men age 31-50: 1.3 mg, Women age 31-50: 1.3 mg Men age 51 and up: 1.7 mg, Women ages 51 and up: 1.5 mg
Vitamin B12 (cobalamin):
Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.
Recommended Amounts Men : 2.4 mcg, Women: 2.4 mcg