B1 is necessary to convert carbohydrates to energy and can be found in whole grain foods, fortified cereals, pork, and liver. Females ages 15-50 need 1.1 mgs daily.
B2 helps produce energy in all cells of your body and changes tryptophan in your food into niacin (B3). Found in milk and other dairy products, grain products, eggs, and nuts. Females ages 15-50 need 1.3 mgs daily.
B3 helps your body use sugars and fatty acids, produces energy in all cells of your body, plus helps enzymes function normally. Can be found in meat, poultry, eggs, legumes, nuts, fish, and added to enriched and fortified products. Females ages 15-50 need 15 mg daily.
B6 helps produce insulin and turn tryptophan into niacin and serotonin. The best sources are chicken, fish, and liver. Also found in moderate amounts in nuts, legumes, and whole grains. Females ages 15-50 need 1.6 mgs daily.
B12 helps your body use fatty acids, amino acids and is vital to your metabolism. Found in meat, fish, poultry, eggs, milk, and other dairy foods. Can also be found in fortified foods. Females ages 15 and up need 2.0 mcgs daily.
Vitamin C: Recent studies show that vitamin C helps control cortisol (the fat storage hormone), during stress. In animal studies, those that were exposed to stress and did not take vitamin C had cortisol levels three times higher than stressed animals who took vitamin C. It also helps repair red blood cells, bones, and other tissue, boosts immune system, produces collagen, a connective tisue that forms structure by holding muscles, bones and tissues together, and helps absorb iron, which is vital for energy. Best sources are fresh, uncooked fruits and vegetables, especially citrus fruits and red and green peppers. You can also get it from papayas, cantaloupes, strawberries, broccoli, brussels sprouts, tomatoes, asparagus and parsley. Females need 250-500 mgs daily.
Calcium: Recent inconclusive studies have found that calcium supresses the parathyroid hormone, which regulates fat storage increasing fat burning and preventing fat storage. Can be found in all dairy foods, and dark green leafy vegetbles. Females 25 and older need 800 mgs daily.
Chromium: Works with insulin to help your body use glucose or blood sugar. Essential for people with diets consisting of mostly processed foods. Found in meat, eggs, whole grain products, and cheese. There is no RDA for chromium but studies have proven that 400 mcgs a day effectively reduce blood sugar.
Lose More Weight with a Plant Based Multi-Vitamin
