Vitamins perform many functions in your body.  First and foremost they help you to convert food into energy and play a vital role in the manufacturing of blood cells, hormones and the chemicals of your nervous system.

Vitamins can be divided into two categories, water soluble and fat soluble.  The four fat soluble Vitamins are A, D, E, and K, and are absorbed into your body fat and can be used later.  It's important not to take too much of these Fat soluble vitamins or mega dose on these Vitamins because they can build up and become toxic.

Vitamin C and the eight B Vitamins are all water soluble which means, they dissolve easily and any excess is eliminated through your sweat and urine.  You should also be careful if you take large doses of these Vitamins. Although for the most part it's O.K., large doses of B6 for example can be toxic and can cause severe nerve damage.  You may want to consult your family doctor or Pharmacist if you have any questions.

If you decide to take daily Vitamins or individual supplement, the best time to take them is after you eat.  This is because it's easier for the Vitamins to be absorbed into your bloodstream.  Also remember, water soluble Vitamins are eliminated fairly quickly, so they stand a better chance to do what they where meant to do, if they can interact with foods and minerals.

 RECOMMENDED DAILY ALLOWANCES:

A   - 800 TO 1,OOO micrograms (ug.)

B1  - 1 to 1.5 milligrams (mg.)

B2  - 1.2 to 1.7 milligrams (mg.)

B3  - 13 to 19 milligrams (mg.)

B6  - 2 to 2.2 milligrams (mg.)

B12 - 3 micrograms (ug.)

C   - 60 milligrams (mg.)

D   - 5 to 10 micrograms (ug.)

E   - 8 to 10 (IU.)

K   - 70 to 140 micrograms (ug.)

FOLIC ACID - 400 micrograms (ug.)

When Vitamins and minerals are taken in mega doses, which are amounts significantly higher then the recommended daily allowances, they begin to take on different properties and should be viewed as medication, rather then a nutritional boost.

High doses of Vitamins and minerals can often cause many health problems.  Unfortunately there is no official definition of mega dose, however it is believed to be five to ten times the recommended daily allowance.  But you can't say five to ten times the RDA is bad for all nutrients.  Each one is different.

The bottom line when it comes to supplements is that, if you choose to take them, you should select a balanced formula that provides the proper recommended daily allowance.  You should also never use vitamins that have expired and you should never use supplements to replace good nutrition.

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