Vitamins are important for our overall health: Brain Food!


It is well established and researched that vitamins need to be in our diets, hopefully through what we eat or supplemented daily. B vitamins have been of special note due to their ability to help with many things such as memory, neurological funcitoning  and other brain abilities such as concentration.


The following are some tips on the importance of vitamins. As you read, you will see that many of the water soluble help with overall mental functioning and are needed for sleep problems such as insomnia, memory and concentration.


There are symptoms of deficiency and toxicity in vitamins and many people do not know that there are maximum dosages. In an article on natural nutritional supplements I came across this look at vitamims.


Deficiency: frequent colds, respiratory problems

Toxicity: Aches and pains, poor appetite, yellowing of the skin, weight loss, sore eyes, enlarged liver, decalcification of bones

Found in: Green leafy veggies, liver, eggs, whole milk, cream, carrots, fruits, cod liver oil

Recommended daily allowance for adults: 6,000IU/ 3000 IU children


VITAMIN B1 (Thiamine)

Deficiency: mental confusion, depression, fatigue, apathy, anxiety, inability to concentrate, sensitivity to noise, low blood pressure

Toxicity: Water soluble so excess is not stored in the body

Found in: Dairy products, brewers yeast,  bran, mushrooms, dark green vegetables, organ meats

Recommended daily allowance for adults: 1 mg-1.5mg

B2 ( Riboflavin)

Deficiency:  Red tongue, cracks in the corners of the mouth,  dizzy, watery or bloodshot eyes, hair loss, brain and nervous system changes, mental sluggishness, depression

Toxicity: Water soluble

Found in: Dairy products, organ meat, brewers yeast, poultry, fish, eggs dried beans, peanuts

Recommended daily allowance for adults: 10mg


B2 ( Niacin)

Deficiency: Depression, insomnia, weakness, mental confusion, red-tipped tongue, sore mouth, dermatitis, excessive gas, irritability

Toxicity: Water soluble

Found in  Lean meats, peanuts, brewers yeast,  wheat germ, liver, fish poultry

Recommended daily allowance for adults: 18 mg(men) 13 mg (women)

B5 ( Pantothenic Acid)

Deficiency: Fatigue, sleep disturbances, depression, constipation, low blood pressure, irritability, burning feet

Toxicity: Water Soluble

Found in : Organ meats, bran, peanuts, brewers yeast

Recommended daily allowance for adults: 10mg

B6 ( Pyridoxine)

Deficiency: Mental confusion, irritability, depression, anxiety, numbness or cramps in the hands and feet, insomnia, nausea in the morning, anemia, water retention, PMS symptoms

Toxicity: Water soluble

Found in: Meat fish, peanuts, soybeans, bananas, whole grains, spinach, broccoli, legumes

Recommended allowance for adults: 2.3 mg

B12 ( Cobalamin)

Deficiency: Pernicious anemia, numbness, neurological changes, poor reflexes, apathy, poor concentration, confusion, poor memory

Toxicity: Water Soluble

Found in: Eggs, meat, poultry, fish, dairy, brewers yeast

Recommended Daily Allowance for Adults: 6mcg

Folic Acid

Deficiency: Anemia, poor digestion, constipation, deterioration of nervous system, apathy, withdrawn, irritability, poor memory

Toxicity: Can mask B12 pernicious anemia, water soluble

Found in: Green leafy veggies, wheat germ, dried beans, and peas

Recommended daily allowances for adults: 100mcg


Deficiency: Low levels prevent adequate conversion to memory neurotransmitters (acetylcholine)

Recommended daily allowances: none established

Found in Lecithin, egg yolks

( there has been recommendations on treatment of memory- 10g daily)


Deficiency: Poor sleep, anxiety, panic attacks, depression

Toxicity: unknown

Recommended daily allowances for adults: none established

Found in: whole grains, lecithin, liver, brewers yeast


Deficiency: Fatigue, depression, skin disorders, muscle pain

Toxicity: unknown

Found in: yeast, pork and lamb liver, egg yolks, nuts -especially peanuts

Recommended daily allowance: none established however our own bodies make about 300mg daily


Vitamin C

Deficiency: Fatigue, loss of appetite, sore gums, slow wound healing, aching joints, bruising easily, frequent infections

Toxicity: rare, water soluble

Recommended daily allowances for adults: 20mg

Found in : citrus fruits, cauliflower, Brussels sprouts, broccoli

Vitamin D

Deficiency: Rickets, rheumatoid pain, exhaustion, hypothyroidism

Toxicity: Calcium storage and calcification in the soft tissues of the body, frequent thrist and urination, nausea and vomiting, weakness and loss of appetite

Found in: Cod liver oil, sunlight, egg yolk, fish, added to dairy products

Recommended daily allowance in adults: 400IU

Vitamin E

Deficiency: Restless, fatigue, insomnia, menopausal symptoms, muscle wasting and liver damage

Toxicity: High Blood pressure may occur if high doses are taken at onset of use

Found in: Wheat germ, cold pressed oils such as sunflower, safflower, spinach, sweet potatoes, almonds, walnuts, broccoli

Recommended daily allowance for adults: 15 IU

Vitamin K

Deficiency: Bleeding disorders, hemorrhaging

Toxicity: Natural K is not toxic

Found in: leafy green veggies, tomatoes, pork, liver and carrots

Recommended daily allowance: none established

( 500 mcg: antibiotics and sulfa drugs can destroy Vitamin K which contains intestinal bacteria. Acidophilus cultures 3 times daily can help replace the friendly flora)


Taken in part from:Natural Nutrition Supplements. Joan Mathews Larson at http://www.joanmathews