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Vitamin Chart - Common Health Benefits and Recommended Amounts

RDA Chart Benefits- Vitamins C A B B1 B2 B12 B5 B6 B3 D E K Niacin Folic Acid Biotin

The following contains the benefits and USRDA (Recommended Daily Allowance) amounts, plus the most common forms used in nutritional supplements. Note: These RDAs were developed for healthy people under normal healthy circumstances (i.e., no presence of illness or disease, no genetic problems, no exposure to harmful toxins, etc.) to prevent deficiency diseases.

In addition, the studies that were used to determine the level of a nutrient sufficient to prevent a nutritional deficiency over a short period of time- typically conducted for six to nine months. Nutritional studies with animals have shown that the amounts of some nutrients sufficient to provide health and the prevention of a deficiency disease for short periods of time may be totally inadequate to maintain health over the animals entire life.

VITAMIN A Palmitate USRDA 5,000 IU

  • boosts immunity
  • has anti-can cer effects
  • prevents/reverses aging of the skin
  • shortens the duration of diseases
  • assists in growth and repair of body cells
  • fights skin disorders
  • improves vision including night blindness
  • speeds wound healing
  • builds resistance to respiratory infections

VITAMIN B1 (Thiamin) Thiamin HCL USRDA  1.5 mg

  • protects against metabolic imbalances caused by alcohol
  • helpful in the treatment of anemia
  • improves mental ability
  • beneficial in treatment of heart disease
  • useful in neurological disorders
  • capable of detoxifying lead
  • helps control diabetes

VITAMIN B2 (Riboflavin) USRDA 1.7 mg

  • protects exercisers from antioxidant damage and boosts athletic performance
  • protects against anemia
  • promotes normal growth and development
  • protects against can cer

VITAMIN B3 (Niacin) USRDA 20 mg

  • maintains normal function of the skin, nerves and digestive system
  • protects against and detoxifies pollutants, alcohol and narcotics
  • relieves migraine headache
  • lowers cholesterol and protects against cardiovascular disease
  • may prevent or treat mental disorders
  • may be of benefit in diabetes
  • may reduce high blood pressure

VITAMIN B5 (Pantothenic acid) d-Calcium pantothenate USRDA 10 mg

  • vital for proper functioning of adrenal glands
  • helps fight infection by building antibodies
  • lowers cholesterol and protects against cardiovascular disease
  • prevents and alleviates joint problems
  • speeds wound healing
  • retards aging
  • detoxifies alcohol
  • helps prevent fatigue

VITAMIN B6 Pyridoxine HCL  USRDA 2 mg

  • boosts immunity
  • helps normal function of the brain
  • protects against can cer
  • relieves symptoms of PMS
  • helps assimilate carbohydrates, proteins and fats
  • helps reduce stress
  • protects against metabolic imbalances
  • protects against nervous disorders caused by oral contraceptives
  • helps control diabetes

VITAMIN B12 CyanocobaMamen  USRDA 6 mcg

  • alleviates neuropsychiatric disorders and prevents mental deterioration
  • protects against can cer, especially smoke-induced can cer
  • protects against toxins and allergens
  • needed to supplement vegetarian/macrobiotic diets
  • energizes the body


  • produces healthy hair and prevents graying and balding
  • boosts normal health of sweat glands, nerve tissue, bone marrow, male sex glands and blood cells
  • boosts athletic performance
  • may ease muscle pain
  • alleviates eczema and dermatitis


  • maintains nervous system, intestinal tract, sex organs, normal patterns of growth
  • prevents birth defects and is beneficial in the treatment of mental retardation
  • protects against can cer
  • promotes healthier skin
  • beneficial in the treatment of atherosclerosis
  • prevents canker sores

VITAMIN C Ascorbic acid  USRDA 60 mg

  • Fights can cer
  • boosts immunity against colds and other infections
  • combats cardiovascular disease
  • protects against smoking and various pollutants
  • necessary for proper functioning of the brain and nerves
  • blocks the conversion of nitrosamines into carcinogens (can cer-causing substances)
  • lowers cholesterol
  • helps increase life span
  • helps prevent diabetes
  • combats gum disease
  • encourages iron absorption

VITAMIN D Vitamin D3  USRDA 400 IU

  • protects against can cer
  • beneficial in the treatment of psoriasis
  • offers specific protection against tuberculosis
  • enhances immunity
  • properly utilizes calcium necessary for strong bones and teeth

VITAMIN E d-alpha tocopherol succinate USRDA 30 IU

  • protects against neuralgic disorders
  • boosts the immune system
  • helps prevent can cer
  • relieves muscular cramps
  • extends life span
  • protects against cardiovascular disease
  • protects against air pollution and other toxic substances
  • increases sexual and athletic prowess
  • helps prevent disease of the breast


  • beneficial in the treatment of can cer
  • promotes proper blood clotting helps prevent internal bleeding and hemorrhages
  • protects against osteoporosis (the loss of calcium is reduced)


Antioxidants Free Radicals
Dietary Fiber Lower Cholesterol Levels
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RDA Chart Benefits Vitamins C A B B1 B2 B12 B5 B6 B3 D E K Niacin Folic Acid Biotin