Paragon Health and Fitness

     Like water, carbohydrates, proteins, and fats, vitamins and minerals are
essential to life. Often referred to as micronutrients because they are needed
in relatively small amounts compared with the four basic nutrients, the U.S.
Food and Nutrition Board has formulated recommended consumption levels
for vitamins called recommended daily allowances (RDAs). The first numbers
listed below are recommended daily allowances (RDAs) while the second num-
bers are optimum daily allowances (ODAs)-the amounts of nutrients needed for
vibrant, good health.

     The amounts listed will not cause toxicity, however they should be varied
according to size and weight. People engaging in physical activity, pregnant wom-
en, mentally or physically ill individuals, smokers, those who consume alcohol,
and women who take oral contraceptives all need higher than normal amounts
of nutrients. Check with your physician to find an adequate RDA /ODA based on
your individual needs.

     The amounts listed below are the amounts suggested to prevent deficiency
disease and are recommended for adults weighing 100 pounds and over. Con-
sult with your physician for the correct dosage in your diet and check with your
pediatrician before recommending supplements for your children.

VITAMIN A -
Daily Dosage - RDA - 4,000-5,000 IU   ODA - 10,000 IU

Enhances immunity, promotes healthy eyes, skin, and bone development., and
also helps maintain urinary tract and lining of respiratory and GI system.

     Sources include organ meats such as animal livers, fish liver oils, and green
and yellow fruits and vegetables. Significant amounts of Vitamin A can be found
in foods such as apricots, asparagus, beet greens, broccoli, cantaloupe, carrots,
collards, dandelion greens, garlic, kale, mustard greens, papayas, peaches,
pumpkin, red peppers, spirulina, spinach, sweet potatoes, and yellow squash.

CAUTIONS
     Do not take a daily dose of over 10,000 international units of Vitamin A in pill
form or any amount of cod liver if you have liver disease. Do not take more than
10,000 international units of Vitamin A if you are pregnant. Vitamin A absorption
can be affected by laxatives, antibiotics, and some cholesterol lowering drugs.
Taking large amounts of Vitamin A over long periods of time can be toxic to the
liver.

VITAMIN B COMPLEX
Maintains the health of the nerves, skin, eyes, hair, liver, and mouth, as well as
healthy muscle tone in the gastrointestinal tract and proper brain function.

VITAMIN B1 (Thiamine) -
Daily Dosage - RDA - 1.0-1.5 mg   ODA - 50 mg
     Sources include brown rice, egg yolks, fish, legumes, liver, peanuts, peas,
pork, poultry, rice bran, wheat germ, whole grains, asparagus, broccoli, and oat-
meal.

VITAMIN B2 (Riboflavin) -
Daily Dosage - RDA - 1.2-1.7 mg   ODA - 50 mg
     Strong sources include cheese, egg yolks, fish, legumes, meat, milk, poultry,
spinach, whole grains, and yogurt.

VITAMIN B3 (Niacin, Niacinamide, Nicotinic Acid) -
Daily Dosage - RDA 13-19 mg   ODA - 100 mg
     Sources include beef liver, broccoli, carrots, cheese, dates, eggs, fish, milk,
peanuts, pork, potatoes, tomatoes, and whole wheat products.

VITAMIN B5 (Pantothenic Acid) -
Daily Dosage - RDA - 4-7 mg (safe and adequate range)   ODA - 100 mg
     Sources include beef, eggs, fresh vegetables, legumes, royal jelly, saltwater
fish, and whole wheat.

VITAMIN B6 (Pyridoxine) -
Daily Dosage - RDA - 1.6-2.0 mg   ODA - 50 mg
     Foods that contain the highest amounts of Vitamin B6 are carrots, chicken,
eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, and wheat germ.

VITAMIN B12 (Cyanocobalimin) -
Daily Dosage - RDA - 2.0   ODA - 300 mcg
     Sources of B12 include brewer's yeast, clams, eggs, herring, kidney, liver,
milk, dairy products, and seafood.

CHOLINE -
Daily Dosage - ODA - 100 mg

Aids in hormone production and minimizes excess fat in the liver because it aids
in fat and cholesterol metabolism. Choline is beneficial for disorders such as
Parkinson's Disease because it is needed for proper transmission of nerve
impulses from the brain through the central nervous system.

Significant amounts of choline are found in egg yolks, lecithin, legumes, meat,
milk, soybeans, and whole grain cereals.

FOLIC ACID -
Daily Dosage - RDA - 400-600 ODA - 800 mcg

Needed for energy production and the formation of red blood cells. It strengthens
immunity by aiding in the proper formation and functioning of white blood cells.
Folic Acid is needed in pregnancy. it helps the regulation of embryonic and fetal
nerve cell formation, which is vital for normal development.

Folic Acid can be found in brown rice, cheese, chicken, dates, green leafy
vegetables, legumes, lentils, milk, oranges, salmon, tuna, and whole wheat.

INOSITOL -
Daily Dosage - ODA - 100 mg

Vital for hair growth and has a calming effect and helps to reduce cholesterol lev-
els. Deficiency can lead to arteriosclerosis, constipation, hair loss, high blood
cholesterol, irritability, mood swings, and skin eruptions.

Sources include brewer's yeast, fruits, legumes, meats, milk, vegetable, and
whole grains.

VITAMIN C -
Daily Dosage - RDA - 60 mg ODA - 3,000 mg

An antioxidant required for tissue growth and repair, adrenal gland function, and
healthy gums. It protects against the harmful effects of pollution, helps to prevent
cancer, protects against infection, and enhances immunity.
New evidence shows that Vitamin C and Vitamin E work synergistically. While Vi-
tamin E seeks for dangerous free radicals in the cell membranes, Vitamin C
attacks free radicals in biological fluids. These vitamins reinforce each other's
antioxidant abilities.
The body does not manufacture Vitamin C, so it must be obtained through the
diet or in the form of supplements.
Alcohol, analgesics, antidepressants, anticoagulants, oral contraceptives, and
steroids may reduce levels of Vitamin C in the body, while smoking causes a
serious depletion of this vitamin.

Vitamin C is found in berries, citrus fruit and green vegetables. Sources in-
clude asparagus, broccoli, avocados, cantaloupe, grapefruit, lemons, mangos,
green peas, pineapple, spinach, strawberries, and tomatoes.

VITAMIN D -
Daily Dosage - RDA - 400 IU

Vitamin D plays a significant role in building and maintaining strong bones and
teeth and increases the body's ability to absorb calcium. The body can produce
some of its own vitamin D through exposure to sunlight.

Sources of Vitamin D include milk, fish liver oils, egg yolks, oatmeal, salmon,
sardines, sweet potatoes, tuna, and vegetable oils.

VITAMIN E -
Daily Dosage - RDA - 30 IU   ODA - 600 IU

An antioxidant that helps to aid in the prevention of cancer and cardiovascular
disease. It has been shown to be useful in treating premenstrual syndrome
and fibrocystic disease of the breast. Vitamin E also promotes normal blood
clotting, reduces blood pressure, and aids in the health of skin and hair.

     Significant amounts of Vitamin E can be found in brown rice, eggs, milk,
organ meats, soybeans, wheat germ, and sweet potatoes. Vitamin E is also
found in dark green leafy vegetables, legumes, nuts, and whole grains.

VITAMIN K -
Daily Dosage - RDA - 65-80 ODA - 100 mcg

Vitamin K is essential for bone formation, which in turn, may help prevent osteo-
porosis. This vitamin helps in the conversion of glucose into glycogen for stor-
age in the liver, which promotes optimum liver function.

Sources of Vitamin K are asparagus, broccoli, Brussels sprouts, cabbage,
egg yolks, liver, soybeans, and wheat.