 |
Vitamins |
RDA/AI
|
Function
|
Upper Limits*/CRN Upper Limits**
|
Dosage for Additional Benefits
|
Health Benefits/Role
|
|
 |
|
|
 | A cofactor for enzymes involved in the metabolism of carbohydrate, fat and protein |
| Involved in the formation of RNA and DNA |
| May modulate gene expression
|
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|
 | Healthy Metabolism |
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| 550 mg adult males/425 mg adult females |
|
| Important for the integrity of cell membranes |
| Supports brain development and function |
| Necessary for metabolism of fat |
| Prevents fat accumulation in the liver; helps liver and gallbladder function properly
|
|
| NA There are no known toxic effects from choline though high doses could aggravate epileptic conditions because of its nerve-stimulating effects. |
|
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| Cognitive function/brain health |
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| Nucleic acid synthesis |
| Gene expression |
| Methylation |
| Red/white blood cell |
|
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| Healthy homocysteine levels |
| Prenatal |
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| Improved nutrient status in those at risk for deficiencies |
|
|
| 1 per day or as directed. |
|
| Heart health |
| Upper respiratory tract health |
|
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|
|
| Helps release energy from protein, CHO, & fats. |
|
35 mg/day
UL applies to synthetic forms only |
|
25 mg-100 mg
Higher dosing under physician supervision |
|
| High cholesterol |
| High triglyceride |
|
|
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| Release of energy from carbohydrates, lipid metabolism. |
|
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| Maintains normal function of lungs, eyes, teeth and gums. |
|
10,000 IU
CRN UL 5,000 IU |
|
5,000 IU
Higher dosing under physician supervision |
|
| Immune health |
| Skin health |
| Eye Health |
|
|
|
|
| 1.1 (f) mg/day |
| 1.2 (m) mg/day |
|
| Helps body cells convert food into energy |
|
|
|
| N/A |
|
|
|
|
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| Red blood cell formation |
| Normal metabolism |
| Methylation |
|
|
|
| Healthy homocysteine levels |
|
|
|
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| Aids in the conversion of tryptophan to niacin & is essential in the functioning of other B vitamins. |
|
|
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| Healthy blood flow |
|
|
|
|
| 1.3 mg (m/f 19-50) |
| 1.7 mg (m 51+) |
| 1.5 mg (f 51+) |
|
| Insulin, antibody, hemoglobin, & niacin, formation |
|
|
|
| Healthy homocysteine levels |
| Menstruation/menstrual cycle |
|
|
|
|
| 75 mg (f) |
| 90 mg (m) |
| + 35 mg (smokers) |
|
| Effective antioxidant |
| Collagen synthesis |
| Prevents scurvy |
|
|
|
| Immune health |
| Skin health |
| Diabetes support |
| Heart health |
| Eye Health |
|
|
|
|
| 9-50 y/o 200 IU |
| 51-70 y/o 400 IU |
| 70 y/o 600 IU |
|
| Hormonal activity |
| Calcium absorption |
|
|
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| Immune health |
| Bone health |
| Colon health |
| Mood/stress |
| Breast health |
| Maintain muscle health |
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| Effective antioxidant |
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| Immune health |
| Skin health |
| Cognitive function/brain health |
| Heart health |
| Prostate health |
| Eye Health |
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| Normal blood coagulation |
| Osteocalcin synthesis |
|
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| Bone health |
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