body tissue repair and maintenance, hormone production, resistance to infection, visual purple production (necessary for night vision), production of red and white blood cells, RNA synthesis, cancer prevention.

eyes, hair, skin, mucous membranes, blood, bones, teeth.

allergies, appetite loss, digestive problems, gastric ulcers, skin blemishes, dry hair, fatigue, dry, itching, or burning eyes, night blindness, poor vision, rough dry skin, sinus trouble, soft tooth enamel, susceptibility to infections, increased risk of congenital defects.

alcohol, coffee, cortisone, excessive iron, mineral oils such as liquid paraffin, vitamin D deficiency.

fish oils, oily fish, eggs, whole milk, butter, yoghurt, cheese, cream, organ meats, dark green, yellow and orange fruits and vegetables.

Zinc is necessary for vitamin A to be released from the liver.

energy, metabolism (carbohydrate, fat, protein), muscle tone maintenance.

eyes, gastrointestinal tract, hair, liver, mouth, nerves, skin.

acne, anaemia, constipation, high cholesterol, digestive disturbances, blood sugar problems, fatigue, hair (dull, dry, falling), insomnia, skin (dry, rough), mental changes.

alcohol, birth control pills, coffee, infections, sleeping pills, stress, sugar (excessive), sulpha drugs.

brewer's yeast, wheat germ, whole grains, liver (see also other B vitamins).

It's important that the proportions of the B vitamins should be correct. (download supplement list).

appetite, blood building, carbohydrate metabolism, energy production, circulation, digestion (hydrochloric acid production), brain function, skeletal and muscle growth and maintenance.

brain, ears, eyes, hair, heart, liver, kidney, muscles, nervous system.

depression, irritability, nervousness, poor concentration or memory, appetite loss, anorexia, digestive disturbances, muscle weakness, fatigue, apathy, inflammation of the nerves, numbness or tingling of hands and feet, pain and noise sensitivity, abdominal or chest pains, shortness of breath, disturbed sleep.

alcohol, coffee, tobacco, contraceptive pill, sugar, stress (including the stress of, for example, surgery), diuretics, fever, refined food.

molasses, brewer's yeast, wheat germ, whole grains, seeds, fish, meat, nuts, organ meats, poultry, milk, peas, beans, pulses.

Since vitamin B1 is dependent upon magnesium, the deficiency symptoms of vitamin B1 may well be caused, not by a shortage of this vitamin, but by a deficiency of magnesium.

antibody and red blood cell formation, cell respiration, metabolism (carbohydrate, fat, protein).

eyes, nails, hair, skin, soft body tissue.

mouth ulcers, cracks and sores at corners of mouth, dermatitis, dry, itching, sore, burning or bloodshot eyes, sensitivity to light, cataracts, dizziness, poor digestion, retarded growth, red sore tongue, burning feet, broken capillaries in the face, dry, wrinkled, peeling lips, increased risk of congenital defects.

alcohol, coffee, sugar, tobacco, contraceptive pill.

molasses, brewer's yeast, wheat germ, whole grains, nuts, leafy green vegetables, whole milk, butter, cheese, eggs, peas, beans, pulses, organ meats, fish.

circulation, cholesterol level reduction, growth, digestion (hydrochloric acid production), enzyme production, metabolism (carbohydrate, fat, protein), sex hormone production.

brain, liver, sex glands, arteries, nerves, skin, soft tissue.

appetite loss, depression, aggression, fatigue, insomnia, nervous disorders, loss of memory, headaches, indigestion, muscular weakness, nausea, diarrhoea, halitosis (bad breath), mouth ulcers, skin complaints (such as redness, scaling, pigmentation), high cholesterol, deficiency of sex hormones.

alcohol, antibiotics, coffee, excessive sugar and starches, too little protein.

molasses, brewer's yeast, wheat germ, whole grains, nuts, seafood, lean meats, whole milk, whole milk products, poultry, liver, eggs.

antibody formation, carbohydrate, protein conversion (energy), cholesterol and fatty acid metabolism, growth stimulation, vitamin utilisation.

adrenal glands, digestive tract, nerves, skin.

allergies, fatigue, headaches, weakness, dizziness, restlessness, nerve problems, diarrhoea, duodenal ulcers, eczema, hypoglycaemia, intestinal disorders, kidney trouble, loss of hair, muscle cramps, premature ageing, respiratory infections, low blood pressure, sore feet, nausea, vomiting.

alcohol, coffee.

molasses, brewer's yeast, wheat germ, whole grains, green vegetables, peas, beans, pulses, organ meats, salmon, eggs, chicken.

antibody formation, digestion (hydrochloric acid production), fat and protein utilisation, nerves (maintains sodium/potassium balance), essential fatty acid metabolism, zinc, manganese and magnesium utilisation, growth and synthesis of RNA and DNA.

blood, muscles, nerves, skin.

general weakness, headaches, mental changes, nervousness, depression, irritability, inability to concentrate, insomnia, anaemia, loss of appetite, abdominal pain and cramps, nausea, halitosis, skin complaints, dandruff, hair loss, poor immunity, increased risk of foetal abnormalities.

magnesium deficiency, coffee, smoking, alcohol, excessive saturated fat, protein or carbohydrate in the diet, birth control pill, penicillin, streptomycin, radiation (exposure).

molasses, brewer's yeast, wheat germ, whole grains, organ meats, green leafy vegetables, peas, beans, pulses, fish, milk, eggs, nuts, seeds.

appetite, digestion & metabolism (carbohydrate, fat, protein), blood cell formation, cell longevity, prevents nerve damage and helps with nerve impulses, utilization of iron.

blood, nerves.

poor appetite, digestive problems, general weakness, nervousness, pernicious anaemia, numbness and tingling in hands and feet, walking and speaking difficulties, mental depression, confusion.

alcohol, coffee, laxatives, tobacco, deficiencies of iron, calcium, magnesium and B6.

brewer's yeast, organ meats, meat, cheese, fish, milk, milk products, eggs.

aids cell growth, fatty acid production, metabolism (carbohydrate, fat, protein), vitamin B utilisation.

hair, muscles, skin.

depression, panic attacks, fatigue, weakness, muscular pain, dry skin, scaly dermatitis, conjunctivitis, hair loss, insomnia, poor appetite, nausea, weight loss, stunted growth.

alcohol, coffee, raw egg white, antibiotics (antibiotics destroy the friendly bacteria which produce biotin in the intestines).

brewer's yeast, whole grains (particularly rice), organ meats, egg yolk, nuts, milk, peas, beans, pulses.

appetite, digestion (hydrochloric acid production), protein and carbohydrate metabolism, antibody production, red blood cell formation, zinc metabolism, cell growth and reproduction (important for the normal development of the foetus).

blood, glands, liver.

anaemia, lethargy, tiredness, shortness of breath, digestive disturbances, greying hair, poor immunity, growth problems, depression, insomnia, increased risk of congenital defects.

alcohol, coffee, stress, tobacco, oral contraceptives, sulpha drugs.

brewer's yeast, wheat germ, whole grains, green leafy vegetables, root vegetables, organ meats, milk, eggs, nuts.

lecithin formation, liver and gall bladder regulation, metabolism (fats, cholesterol), nerve function.

hair, kidneys, liver, thymus gland.

headaches, dizziness, insomnia, growth problems, heart trouble, high blood pressure, oedema, impaired liver, kidney and adrenal function, intolerance to fats, bleeding stomach ulcers, visual disturbances, haemorrhage in the eye, ear noises.

alcohol, coffee, sugar (excessive), insecticides.

molasses, brewer's yeast, wheat germ, fish, peas, beans, pulses, organ meats, soya beans, egg yolks.

artery hardening retardation, hair growth, lecithin formation, metabolism (fat and cholesterol).

brain, hair, skin, heart, kidneys, bone marrow, liver, muscles.

high cholesterol, constipation, eczema, eye abnormalities, hair loss, digestive problems, irregular heartbeat.

alcohol, coffee.

molasses, brewer's yeast, lecithin, whole grains, meat, milk, eggs, nuts, citrus fruits, vegetables.

blood cell formation, skin and hair colouring, intestinal bacteria activity, protein metabolism.

glands, hair, intestines, skin.

constipation, depression, digestive disorders, fatigue, grey hair, headaches, irritability.

alcohol, coffee, sulpha drugs.

molasses, brewer's yeast, wheat germ, whole grains, green leafy vegetables, yoghurt, organ meats.

bone and tooth formation, collagen production and health, cholesterol metabolism, digestion, iodine conservation, healing (burns and wounds), absorption of iron, red blood cell formation, prevention of haemorrhaging, resistance to infection, vitamin protection (oxidation).

adrenal glands, blood, capillary walls, connective tissue (skin, ligaments, bones), gums, heart, teeth.

anaemia, swollen and bleeding gums, capillary wall ruptures, nosebleeds, tendency to bruise easily, depression, dental cavities, low resistance to infection, poor digestion.

antibiotics, aspirin, contraceptive pill, cortisone, high fever, stress, smoking.

fruit, green vegetables, potatoes, cauliflower, carrots, tomatoes, parsley, sprouted alfalfa seed.

calcium and phosphorus metabolism (bone formation and growth), heart action, nervous system maintenance, normal blood clotting, skin respiration.

bones, heart, eyes, nerves, skin, teeth, thyroid gland.

burning sensation (mouth and throat), hot flushes, night sweats, diarrhoea, insomnia, myopia (short-sightedness), nervousness, poor metabolism, joint pains, osteomalacia (softening bones and teeth), osteoporosis, rickets and poor skeletal development in children.

mineral oils such as liquid paraffin.

oily fish, fish liver oils, milk, butter, eggs, organ meats (also the action of sunlight on skin oils).

antioxidant, ageing retardation, utilisation of selenium and essential fatty acids, anti-clotting factor, blood cholesterol reduction, blood flow to heart, capillary wall strengthening, wound healing, prevention of scarring, fertility, male potency, lung protection (antipollution), muscle and nerve maintenance.

blood vessels, heart, lungs, nerves, pituitary and prostate glands, muscles, skin.

dry, dull or falling hair, premature ageing, enlarged prostate gland, liver and kidney damage, gastrointestinal disease, muscular wasting, heart disease, stroke, varicose veins, phlebitis, miscarriages, impotency, sterility.

excessive polyunsaturated oils, birth control pills, chlorine, mineral oils such as liquid paraffin, rancid fat and oil, iron, air pollution.

wheat germ, whole wheat, nuts, seeds, unrefined vegetable oils, dark green vegetables, eggs.

prostaglandin production, enzyme activation, artery hardening prevention, blood coagulation, blood pressure normaliser, cholesterol metabolism, glandular activity, production of sex and adrenal hormones, growth, vital organ respiration, utilisation of nutrients.

cells, glands (adrenal, sex, thyroid, kidney, liver, pancreas), hair, mucous membranes, brain, nerves, skin.

excessive thirst, acne, eczema, allergies, hyperactivity, diarrhoea, dry skin, poor wound healing, membrane permeability, bronchial problems, dry brittle hair or loss of hair, gall stones, loss of muscle tone, nail problems, dry eyes, underweight, varicose veins, impaired growth, reproductive failure (particularly in men), mental disturbances, impaired cholesterol metabolism, heart and circulation abnormalities.

read up on essential fatty acids.

wheatgerm, nuts, seeds (particularly linseed), unrefined vegetable oils, oily fish, fish oils, evening primrose oil.

blood clotting.

blood.

increased susceptibility to bleeding, particularly in the newborn.

anti-epileptic drugs.

green vegetables, whole grains, liver.

blood vessel wall maintenance, bruising minimisation, prevention of infection, strong capillary maintenance.

blood, capillary walls, connective tissue (skin, gums, ligaments, bones), teeth.

anaemia, bleeding gums, capillary wall ruptures, bruise easily, dental cavities, low infection resistance (colds), nosebleeds, poor digestion.

antibiotics, aspirin, cortisone, high fever, stress, tobacco.

fruits (skins and pulp) - apricots, cherries, grapes, grapefruit, lemons, plums, buck wheat.

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bone and tooth formation, blood clotting, heart rhythm, nerve tranquillisation, nerve transmission, muscle growth and contraction.

blood, bones, heart, skin, muscles, soft tissue, nervous system, teeth. 

insomnia, nervousness, irritability, joint pains, muscle cramps, PMT, constipation, arthritis, heart palpitations, tooth decay, osteoporosis, osteomalacia (softening of the bones and teeth), brittle fingernails. 

lack of exercise, magnesium or vitamin D deficiency, stress, excessive saturated fat. 

kelp tablets or powder, brewer's yeast, molasses, milk, cheese, yoghurt, broccoli, peas and beans, pulses, green leafy vegetables, nuts, seeds.

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regulates blood sugar level, glucose metabolism (energy), synthesis of fatty acids, cholesterol metabolism.

blood, eyes, circulatory system, sperm formation.

atherosclerosis, insulin irregularities, reduced effectiveness of insulin, opaqueness of cornea, depressed sperm formation.

refined carbohydrates, iron.

molasses, brewer's yeast, wheat germ, whole grains, cheese, black pepper, vegetables.

Brewer's yeast contains the most active and easily utilised form of chromium, known as chromium GTF (glucose tolerance factor).

food supplements..................................................back to top

bone formation, hair and skin colour, healing processes of body, haemoglobin and red blood cell formation, production of RNA.

blood, bones, circulatory system, hair, skin, brain function.

general weakness, anaemia, nerve problems, immune deficiency, skin sores, loss of hair, skeletal defects, reproductive problems, demyelination, cardiovascular conditions.

zinc, vitamin C, calcium (high intakes), mercury, lead.

molasses, peas, beans, pulses, green vegetables, nuts (particularly brazil nuts), organ meats, seafood, dried fruit, pulses.

The contraceptive pill and pregnancy increase copper levels, and can produce zinc deficiency, causing depression.

Excessive copper, particularly combined with zinc and/or manganese deficiency has been associated with mental illness such as schizophrenia.

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production of thyroid hormones, energy production, metabolism (excess weight), physical and mental development.

hair, nails, skin, thyroid gland.

cold hands and feet, fatigue, lethargy, dry hair, irritability, nervousness, low blood pressure, high cholesterol levels, heart disease, slow pulse, retarded development of sex organs, obesity, loss of interest in sex, goitre, cancer of the thyroid.

none known.

seafood, kelp tablets or powder, salt (iodised), dark green leafy vegetables, onions, eggs, whole grains, milk and milk products, meat.

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haemoglobin production, stress and disease resistance, growth in children.

blood, bones, nails, skin, teeth.

breathing difficulties, brittle nails, iron deficiency anaemia (pale skin, fatigue), headache, depression, poor memory, mental confusion, constipation, lack of stomach acid.
In children: lack of appetite, reduced growth, poor immunity, learning and behavioural difficulties.

coffee, tea, excess phosphorus, zinc (excessive intake), manganese.

molasses, brewer's yeast, wheat germ, whole grains, kelp (tablets or powder), eggs, fish, organ meats, peas, beans, pulses, parsley, vegetables, muscle meats, poultry, nuts.

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acid /alkaline balance, blood sugar metabolism, energy production, muscle contraction, nerve function, enzyme production, protein structuring (RNA/DNA), lecithin production.

arteries, bones, heart, kidneys, liver, muscles, nerves, pancreas, teeth.

fatigue, apathy, insomnia, inability to cope, poor memory, impaired learning ability, clouded or irrational thinking, confusion, disorientation, depression, nervousness, apprehension, irritability, easily aroused anger, personality changes, hyperactivity, convulsions, epilepsy.

Weakness, tingling, trembling, tremors, twitches, jerkiness, cramps, shaking hands, quivering lip, eye tic, bladder weakness, abnormal cardiac rhythms.

Loss of appetite, nausea, diarrhoea or constipation, hair loss, premenstrual symptoms, hypoglycaemia, pancreatic insufficiency, osteoporosis, osteomalacia (softening of the bones and teeth), bedwetting, low birthweight babies.

excessive calcium, vitamin D, protein, sugar, saturated fat or fluid intake, bran, alcohol, oral contraceptives, diuretics, antibiotics, fluoride, stress.

molasses, kelp (tablets or powder), wheat germ, whole grains, dark leafy vegetables, nuts, seeds, bran, eggs, seafood, spinach, tuna fish.

Since vitamins B1 and B6 are dependent upon magnesium, some of the symptoms may actually be those of vitamin B1 or B6 deficiency, due to a lack of available magnesium.

food supplements..................................................back to top

enzyme activation, reproduction and growth, sex hormone production, nerve function, tissue respiration, vitamins B1 and E utilisation, metabolism of fat and sugar.

bones, tissues, brain, pituitary gland, liver, kidneys, mammary glands, muscles, nerves.

ataxia (muscle co-ordination failure), dizziness, middle ear imbalances, loss of hearing, disc and cartilage problems, glucose intolerance, growth retardation, lack of fertility, reduced brain function.

excessive calcium, phosphorus or iron, choline deficiency, insecticides.

brewer's yeast, seeds, whole grains, green leafy vegetables, parsley, bananas, pineapple, egg yolks, peas, beans, pulses, liver, nuts.

food supplements..................................................back to top

bone and tooth formation, cell growth and repair, digestion, energy production, heart muscle contraction, kidney function, metabolism of fats, protein, carbohydrates, nerve and muscle activity, vitamin utilisation.

bones, brain, nerves, teeth.

appetite loss, fatigue, irregular breathing, nervous disorders, overweight, weight loss.

aluminium, iron, magnesium (excessive intake), white sugar (excessive).

Phosphorus is usually plentiful in the average diet.

food supplements..................................................back to top

heartbeat, muscle contraction, growth, nerve tranquillisation, utilisation of enzymes, maintenance of normal blood glucose levels.

blood, heart, kidneys, muscles, nerves, skin.

headaches, acne, continuous thirst, poor appetite, dry skin, constipation, general weakness, fatigue, apathy, depression, insomnia, muscle cramps, joint pain, weak peristalsis, nervousness, irritability, irregular heartbeat, high blood pressure, oedema (tissue swelling).

alcohol, coffee, cortisone, diuretics, laxatives, excessive salt or sugar, stress.

molasses, brewer's yeast, wheat germ, whole grains, fruit, vegetables, nuts.

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protects cells against oxidative damage, preserves tissue elasticity, pancreatic function.

cells, blood, muscles, glands, pancreas.

hair loss, premature ageing, ageing pigment, loss of sensation in hands and feet, ‘pins and needles’, poor appetite, gastrointestinal disturbances, weight loss, increased risk of cancer and birth defects.

lack of vitamin E, cadmium, sulphates.

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normal cellular fluid level, proper muscle contraction.

blood, lymph system, muscles, nerves.

appetite loss, nausea, vomiting, weight loss, intestinal gas, muscle cramps, exhaustion, apathy, low blood pressure.

excessive sweating.

salt, milk, cheese, seafood.

sodium is normally plentiful in the average diet, and excessive sodium can increase blood pressure.

food supplements..................................................back to top

burn and wound healing, enzyme function, brain development and function, carbohydrate digestion, bone growth, prostate gland function, maintenance of hormone levels, growth and maturity of sex organs, vitamin B1, phosphorus, protein and essential fatty acid metabolism, mobilisation of vitamin A from the liver.

blood, muscles, arteries, heart, lung, liver, kidneys, pancreas, thyroid, pituitary and adrenal glands, spleen, intestinal lining, prostate gland, testes.

lethargy, apathy, poor concentration, depression, irritability, aggression, unwillingness to learn, dyslexia, behavioural problems.

loss of sense of taste, loss of sense of smell, night blindness, painful joints, cold extremities, immune deficiency (allergy, infections)

prolonged wound healing, sores on mucous membranes of mouth and throat, white flecks on nails, stretch marks on the skin, acne, dermatitis, psoriasis, boils, poor hair health, dandruff, loss of hair, hardening of the arteries, high cholesterol

delayed sexual developments, immaturity of sexual organs, retarded onset of menustration, infertility, prostate problems, low sperm count, lack of sperm motility, impotence, increased risk of miscarriage or congenital malformations.

alcohol, tea, coffee, bran, stress, pancreatic insufficiency, malabsorption, contraceptive pill, diuretics, steroids, penicillamine, excessive calcium, iron, or copper, lead, cadmium, lack of phosphorus.

muscle and organ meats, poultry, egg yolk, seafood, wheat germ, brewer's yeast, sunflower seeds, nuts, whole grains, pulses, fruit, vegetables.

aluminium cooking utensils, antacids, aluminium foil, anti-perspirants, aluminium-containing baking powders, processed food containing aluminium, soft water.

stomach, bones, brain.

gastrointestinal irritation, colic, rickets, convulsions.

none known.

coal burning, pesticides, insecticides, herbicides, defoliants, metal smelting, manufacture of glass.

metabolic inhibitor (reduces efficiency of energy production), cellular and enzyme poison.

cells (cellular metabolism).

fatigue, low vitality, listlessness, loss of pain sensation, loss of body hair, skin colour changes (dark spots), gastroenteritis.

iodine, selenium, calcium, zinc, vitamin C, sulphur