what vitamins are the best?

[Debby]

Anyone got a suggestion for a good womens multi vitamin? I'm interested in taking one now that I want to lose some extra pounds but have no clue what to look for!

[joel07]

Vitamin sources, uses and deficiency problems
Vitamin A (fat-soluble)

* Sources: Dairy products, eggs, liver. Can be converted by the body from the beta-carotene found in green vegetables, carrots and liver.
* Uses: Maintains the health of the epithelium and acts on the retina's dark adaptation mechanism.
* Deficiency leads to: Keratinisation of the nasal and respiratory passage epithelium, night blindness

Vitamin B1 (thiamine) (water-soluble)

* Sources: Yeast, egg yolk, liver, wheatgerm, nuts, red meat and cereals
* Uses: Carbohydrate metabolism
* Deficiency leads to: Fatigue, irritability, loss of appetite; severe deficiency can lead to beri-beri

Vitamin B2 (riboflavin) (water-soluble)

* Sources: Dairy products, liver, vegetables, eggs, cereals, fruit, yeast
* Uses: Intracellular metabolism
* Deficiency leads to: Painful tongue and fissures to the corners of the mouth, chapped lips

Vitamin B12 (water-soluble)

* Sources: Liver, red meat, dairy products and fish
* Uses: Essential for manufacturing of genetic material in cells. Involved in the production of erythrocytes
* Deficiency leads to: pernicious anaemia

Vitamin C (ascorbic acid) (water-soluble)

* Sources: Green vegetables and fruit
* Uses: Essential for the maintenance of bones, teeth and gums, ligaments and blood vessels. It is also necessary for ensuring a normal immune response to infection
* Deficiency leads to: Scurvy

Vitamin D (fat-soluble)

* Sources: Fish liver oils, dairy produce. Vitamin D is formed in the skin when it is exposed to sunlight
* Uses: Has a role in the absorption of calcium, which is essential for the maintenance of healthy bones
* Deficiency leads to: Rickets

Vitamin E (fat-soluble)

* Sources: Pure vegetable oils; wheatgerm, wholemeal bread and cereals, egg yoke, nuts sunflower seeds
* Uses: Protects tissues against damage; promotes normal growth and development; helps in normal red blood cell formation
* Deficiency leads to: May cause muscular dystrophy

Vitamin K (fat-soluble)

* Sources: Green vegetables
* Uses: Used by the liver for the formation of prothrombin
* Deficiency leads to: Bleeding due to delayed clotting times caused by lack of clotting factors. Patients may show signs of bruising easily and have nosebleeds.

[alexford]

If you are a vegan:
You need more vitamin B12. Natural B12 comes only from animal foods like meat and fish, so vegetarians tend not to get enough. B12 is so safe that no upper limit has been established.