There are far too many vitamins and supplements out there to be able to completely list them all however, I will give you a list of all of those that are most commonly used; what they are used for, and what whole foods you get them from. Remember, vitamin supplements are meant to be used in conjunction with whole food and not as you primary source of nutrients. Let’s get started right now.

Vitamin A which is also called “Retinol” - this particular vitamin is really good for your eyesight and overall eye health, the overall growth of you body, and you appetite and taste buds. Of course, if you need to take vitamin A, you don’t want to have vitamin A deficiency because that can be harmful to you. Here are the signs that you have a vitamin A deficiency: night-blindness, poor or blurred vision, and light headedness. You can get vitamin A from whole foods such as: liver, fish and oil, carrots, legumes and greens, egg yolks, milk and dairy products and most Yellow fruits.

You should take about 700 micrograms of Vitamin A daily. You also have to watch out for poisoning because vitamin A is a fat-soluble vitamin and because of this it is stored for a long time in the human body, especially during pregnancy. An overdose may be dangerous to you and your baby’s health.

Vitamin B1 is particularly good for: Your nervous system, digestion, muscles and tissues, heart and arteries and you nervous system. If you experience a vitamin B deficiency, here are the signs that you should watch out for: tingling problems, loss of appetite, exhaustion and fatigue, and good whole foods sources of vitamin B1 which can be found in such foods as: liver, ice, peanuts, breads and cereals, pork, milk and dairy products, and for B vitamins it is generally recommended that your daily amount be 1.4 mg.

It is worth nothing that there is not risk of poisoning with B vitamins because it dissolves in water, so any excess is digested out with your urine. Vitamin B in your system is also destroyed with high temperatures, alcohol and coffee.

Vitamin B2 is very good for: growth, skin, nails, hair, eyesight, and protein, as well as the breakdown of fat and carbohydrate. When you have a vitamin B2 deficiency, the sign are: itching and irritation of the eyes, itching mucous membranes, as well as itching lips and skin. You can get great sources of vitamin B2 in such whole foods as: milk and dairy products, liver, breads and cereals, green leafy vegetables and fish.

The current recommended daily amount to take is 1.6mg. You need not worry about poisoning with this either because it is also water soluble. It can however be destroyed by: light (which is why milk-cartons are better than bottles) and alcohol.

Vitamin B6 is excellent for such things as: preventing skin conditions like eczema, nerve problems as well as helping the body absorb proteins and carbohydrates. The visible signs that you are deficient in B6 are that your skin gets inflamed. You can get good sources from whole foods like: fish, bananas, chicken, pork, whole grains, and dried beans. The recommended daily amount that you should take is 2mg. Women taking birth control pills may need more.

This vitamin however can cause poisoning, which can lead to cause nerve problems if taken to excess. However, it is becoming clearer that the maximum safe dose has not yet been properly determined. You can lose vitamin B6 by using the pill, eating roasted or boiled food, alcohol and estrogen.

Vitamin B12 is excellent for: making red blood cells, and forming the nerves. The obvious signs of a vitamin B6 deficiency are: tiredness due to anemia, and abnormalities of your nervous tissue. Good whole food sources of vitamin B12 are: fish, liver, beef, pork, milk and dairy products.

Vitamin B12 deficiency can happen easier if you are a strict vegans because their dietary sources of vitamin B12 comes mostly from the eating of animals. The other main cause of vitamin B12 deficiency is anemia. The recommended daily amount to use is about 1 microgram, You do not have to worry about poisoning because it is water soluble. It can get destroyed by: water, sunlight, alcohol, estrogen and sleeping pills.

Vitamin C is great for: the immune system, protection from viruses and bacteria, healing wounds, reducing cholesterol content of the blood, relief of constipation, and the lifespan of you cells. The obvious sign of a vitamin C deficiency are: tiredness, bleeding gums, and slowed healing time for you wounds.

Good sources of vitamin C are: citrus fruits such as kiwi fruit, oranges and grapefruits, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, and peppers.

The recommended daily amount of vitamin C is about 60mg. it has been proven that large doses of vitamin C can cause poisoning which can lead to diarrhea and nausea. Some scientist have actually stated that 1 to 5g per day may also be able to influence your genes. This vitamin is destroyed with: boiling food, light, smoking and excessive heat.

Vitamin D is particularly good for: strong bones and teeth, and fighting osteoporosis. If you are deficient in vitamin D you will notice: unhealthy teeth, a weakening of you bones and it also causes rickets in children. You can get a good source of vitamin D from such whole foods as: cod-liver oil, sardines and many other fish and milk products. Surprisingly you can also get vitamin from the sunlight because sunlight on the skin allows our bodies to manufacture vitamin D on its own. It is recommended that your daily amount be 5 micrograms. Vitamin D is very poisonous if overdosed.

Vitamin E is great for: fighting poisons because it is a powerful anti-oxidant. If you are deficient in it you will notice: weak muscles and fertility problems.

Good sources of vitamin E are: nuts, soybeans, vegetable oil, broccoli, bean sprouts, spinach, whole meal products and eggs. The recommended daily dose is about 10mg. it is difficult to take too much vitamin E.

Folic acid is particularly good for: the production of red blood cells and it is essential during the first three months of pregnancy as a means of preventing birth defects such as spinal bifida, cleft palate or a cleft lip. When you have deficiency, you will notice anemia, and red tongue. You can get good sources of folic acid from: carrots, yeast, liver, egg yolks, melons, apricots, pumpkins, avocado, beans, rye and whole wheat, and green leafy vegetables.

The recommended daily amount is about 200 micrograms. Pregnant women and those who are planning a pregnancy should take a daily supplement of 400 micrograms to be safe. It is not poisonous because it is water soluble.