The Vitamin ABC's

Healthy & Natural Journal, Oct, 2000 by Mark Crawford

Dosage: Most experts agree 500 mg. is required daily to maintain basic health. No known toxicity exists. Deficiencies may affect fat metabolism and produce fatty growths, especially in the liver.

Inositol

This lipotropic vitamin-like substance is created within the human body. Its role is still somewhat mysterious, but, like choline, it catalyzes the movement of fats from the liver to the cells and helps produce lecithin. It is known to stimulate hair growth, reduce cholesterol levels, and have a calming effect. Inositol may also prevent or slow cardiovascular disease, viral infections, and Alzheimer's disease.

Food sources: Whole grains, molasses, nuts, vegetables, wheat germ, raisins, and legumes are excellent sources of inositol.

Dosage: No known requirements have been established. Most people need less than 500 mg. a day. Deficiencies may lead to hair and skin problems, elevated cholesterol levels, vision problems, constipation, hair loss, and general irritability.

PABA

Para-aminobenzoic acid (PABA) is actually a component of the folic acid molecule. It is also manufactured by intestinal bacteria. In conjunction with the folic acid co-factor THFA, PABA helps metabolize protein, form red blood cells, maintain healthy hair, and improve skin conditions such as vitiligo, a pigmentation disorder. PABA is also an ingredient in certain sunscreens.

Food sources: Eggs, liver, whole grains, yeast, molasses, rice, kidney, mushrooms, and spinach are good sources of PABA.

Dosage: Standard amounts are typically less than 50 mcg; 50-1000 mcg. is considered to be a therapeutic range. No data exists that identifies toxicity or deficiency problems. Depression, fatigue, graying hair, and nervousness may be symptoms of PABA deficiency.

Vitamin C

Ascorbic acid, or vitamin C, is one of the most extensively researched vitamins. It was made famous by Dr. Linus Pauling, who consumed up to 25 grams a day and lived to be 96 years of age. A modified sugar molecule, vitamin C is water-soluble and breaks down easily, especially during cooking and food processing.

Vitamin C is a powerful antioxidant that protects human tissue from the oxidative damage of free radical molecules. It is a key component in the production of collagen, neurotransmitters, interferon, and mucous membranes. Blood vessels weaken and break down without enough ascorbic acid. Vitamin C stimulates the adrenal glands to manufacture cortisone and other hormones that help deal with stressful living. It also improves the absorption of iron in the body and helps convert folic acid into its active form. The list of benefits goes on and on, including fighting viruses and improving sexual function, fertility, the immune system, cellular detoxification, LDL/HDL balances, blood sugar levels, allergies, and periodontal disease.

Vitamin C works synergistically with vitamin E for even better results. Esterfied vitamin C is the most absorbable form; it enters the blood stream four times faster than standard vitamin C, stays in tissues longer, and one-third less is lost in the urine.