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©Vitamin and Mineral Overview
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OVERVIEW
WHY VITAMINS ARE IMPORTANT
©1999 Patricia Ann Braun, M.D.
B COMPLEX VITAMINS
INTRODUCTION
The B-Vitamins are water soluble vitamins. That is because they dissolve in water and for this reason they tend to be more readily absorbed by the body than the fat soluble vitamins (A, D, E & K). The body does not store these vitamins to any great extent and always need a fresh supply.
The B-Vitamins are known as B-Complex because of the 11 factors of B-like vitamins which are currently recognized in the U.S.A. There have been 22 factors isolated by various scientists working throughout the world and it is probable that more will be recognized with time.
Team Work
The B Vitamins work as a team. "If a team wouldn't work as well - it might not work at all" - all the players in the B-Complex family have to work together to protect the nerves, increase energy, supply essential nutrients to the endocrine system and relieve mental stress.
In the body, B-Vitamins function as coenzymes. Coenzymes are chemical keys that unlock an enzyme's effectiveness and allow it to take part in a biological reaction. The daily requirement for B Vitamins can change at different times in an individual's life. B Vitamin deficiency are sometimes subtle and should be considered if you are tired, irritable, nervous, feel frightened, depressed or even suicidal. Gray hair, falling hair, baldness, acne or other skin troubles, poor appetite, insomnia, neuritis, anemia, constipation, or high cholesterol, often indicate a B deficiency.
The eleven commonly recognized factors of the Vitamin B-Complex family are:
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Vitamin B-1 or Thiamin
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Vitamin B-2 or Riboflavin
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Vitamin B-3 or Niacin, Niacinamide
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Vitamin B-5 or Pantothenic Acid
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Vitamin B-6 or Pyridoxine
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Vitamin B-12 or Cyanocobolamin, Cobalamin
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Folic Acid or Folacin, Pteroylglautamic Acid
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Biotin or D-Biotin
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Para-Amino Benzoic Acid or PABA
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B-15 or Pangamic Acid
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B-17 or Amygdalin
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VITAMIN B-1 - THIAMIN
Thiamin is available in fairly high quantities in such foods as liver, whole grains and legumes. Many people do not eat these foods regularly, so it is usually necessary to supplement this B vitamin.
The addition of Vitamin B-1 to the diet will help rid the body of excess edema, help to decrease a rapid heart rate and reduce an enlarged heart. It will help to normalize the electrocardiogram, and help to relieve pulmonary congestion. Thiamin is a necessary co-enzyme in the body's manufacture of hydrochloric acid thus aiding in the digestive process.
Beri-Beri represents acute thiamin deficiency, the symptoms of which include extreme weakness, nausea, semi paralysis of the limbs and swelling. Serious thiamin deficiency can cause heart muscle weakness and edema (an abnormal accumulative of body fluids), cause neuropathy, a degeneration of the nerves that can lead to paralysis.
There is ample evidence to show that 30-35% of the elderly population suffer from thiamin deficiency. Adults and children with poor nutrition also show thiamin deficiency in varying degrees. Thiamin is reduced by overcooking foods, dieting and drinking alcoholic beverages.
VITAMIN B2 - RIBOFLAVIN
Sources for riboflavin are Brewer's yeast, liver, kidney and heart, soybeans and whole wheat products.
The addition of riboflavin, niacin, pantothenic and iron to the diet helps to builds a better immune system against all diseases including cancer. Riboflavin is important in pregnancy to protect against malformation. Adequate amounts of riboflavin are essential for the mind as well as body.
Signs of riboflavin deficiency includes inflammation of the mouth, sores at the corners of the lips, bloodshot eyes, sensitivity to light, and purplish tongue. Conjunctivitis, dermatitis, seborrhea, trembling, sluggishness, dizziness, droopy, inability to urinate, vaginal itching, ulcers, eczema, baldness, gummed eyelids, and according to some researchers, cancer.
It is difficult to obtain sufficient riboflavin through food sources even though there is plenty of meat and milk (two primary sources of riboflavin) in the U.S. As many as one family out of every seven has a diet deficiency in riboflavin, according to a World Health Organization Report.
VITAMIN B3 - NIACIN, NIACINAMIDE
Food sources for niacin include rice bran, rice polishing, roasted peanuts, liver and yeast.
The addition of niacin to the diet stimulates mental alertness for brighter moods and better memory. Because it helps to increase circulation, it helps positively in arthrosclerosis, vertigo, some cases of progressive deafness, neurasthenia (excessive mental and physical fatigue from prolonged emotional tension or work). Provides Hydrochloric Acid for impaired digestion. Helps control migraine headaches.
Deficiency Of Vitamin B3 (Niacin)
A deficiency of niacin can reveal itself in the following ways: insomnia, forgetfulness, bad breath, small ulcers, canker sores, dizziness, irritability, nausea, vomiting, recurring headaches, sensations of strain, tension and deep depression. Which results in Pellagra, a disease characterized by diarrhea, dermatitis, and dementia.
Niacin Flush
Niacin has a particular characteristic effect that needs to be noted here. Almost immediately upon ingestion of a niacin tablet, an intense flush is experienced. Some people turn beet red, some prickle and itch. This indicates that niacin is immediately stirring up your circulation.
Vitamin B3 (Niacin) In American Diet
There is ample reason to believe that the amount of niacin a person should be getting for good health is not the amount most Americans are getting on a so-called normal diet. The American diet is greatly shortchanged on all the water-soluble vitamins, and niacin is one of the most important.
VITAMIN B6 - PYRIDOXINE
Sources Of Vitamin B6 (Pyridoxine)
Vitamin B6 is destroyed by temperature over 245 degrees and by sunlight, cooked foods contain less B6 than raw foods. The sources of Vitamin B6 are avocados, bananas, cabbage, carrots, green peppers, wheat germs, oranges, sweet potatoes. Dr. Ellis recommends raw pecans claiming that with one patient a painful form of shoulder, arm and hand neuritis disappeared within six weeks of taking 12 raw pecans per day.
Benefits Of Vitamin B6 (Pyridoxine)
CARPAL TUNNEL SYNDROME. Vitamin B6 (Pyridoxine) has only recently become popular. Vitamin B6 (Pyridoxine) relieves the carpal tunnel syndrome which is caused by pressure on a nerve that passes down the arm, through a structure at the wrist called the carpal tunnel and into the hand.
Vitamin B6 eliminates edema, the superfluous of storage of water in the body especially during premenstrual days of the month is a special blessing to women who suffer from it. Vitamin B6 is effective for excema, balding, elevated cholesterol, diarrhea, visual disturbances, ulcers, male sexual disorders, hemorrhoids, pancreatitis, muscular weakness, burning feet and is required for the absorption of Vitamin B12. Pyritinol a derivative of B6 has been used to curb the effects of hangover, and is "notably effective in minimizing symptoms." The reason that B6 has only recently become so useful must be that widespread deficiency of this vitamin leads to carpal tunnel syndrome.
Vitamin B6 (Pyridoxine) In American Diet
Modern food supply does not provide the recommended dietary. allowance (RDA) for Vitamin B6, which is only two (2) milligrams per day. Because nutrient-depleted diet has been with us for quite some time, which only provides a marginal B6 needed for the body. Therefore some doctors prescribe 20 to 500 times the RDA of B6 in special cases. Researchers have found that RDA of Vitamin B6 is too low.
VITAMIN B12 - CYANOCOBALAMIN, COBALAMIN
B12 the "Pep Vitamin." Helps Anemia and provides for healthy nerves and blood. B12 is a most complex nutritional molecules and is measured in micrograms; 1/1000th of a milligram.
Sources Of Vitamin B12
The primary sources of Vitamin B12 are non-vegetarian sources like animal proteins, organ meats and seafood. Therefore there is danger of Vitamin B l2 deficiency among vegetarians. Most vegetarians can include milk, cheese or eggs in their diet. OTHER CAUSES INCLUDE: poor digestion and heavy drinking.
Benefits Of Vitamin B12
Vitamin B l2 helps build red blood cells and is needed to metabolize protein, fat and carbohydrates correctly. Abnormal production of these cells forms the basis of the B12 deficiency disease, called pernicious anemia.
Vitamin B l2 is essential in the formation of nucleic acids, RNA and DNA the biochemical keys to cell reproduction. The breakdown of RNA and DNA results in substandard cell formation which is important to our entire state of being and has particular consequences in hereditary factors, the immune system and premature aging.
According to "Lets live", the healthy state of RNA and DNA in our cells is also a resistive factor against herpes simplex virus.
B12 enhances the action of Vitamin C as well as that of iron, pantothenic acid and several amino acids. B12 is known to help patients from Insanity.
Deficiency Of Vitamin B12
The most common symptom of B l2 deficiency is fatigue, weakness, unsteadiness, numbness and needles and pin sensations in the legs, breathing difficulties, weight loss, loss of memory, inflammation of the tongue, abdominal discomfort and chest pain.
Shortages of Vitamin B12 is known to reduce fertility. Anne Basel, M.D. noted that some women who cannot conceive - and for whom no medical reason can be found may be deficient in Vitamin B12.
Vitamin B12 Need in the American Diet
The need for Vitamin B12 increases with age because of poor absorption of B12 and Iron because of the changes in the gastrointestinal system which include a reduction of hydrochloric acid secretions.
The Recommended Dietary Allowance is three (3) micrograms a day, or three millionths of a gram. Even though such a small amount is required it is found to be inadequately supplied by nutritional habits of Americans.
FOLIC ACID OR FOLACIN OR FOLATE
Sources of Folic Acid
The name folate comes from the term foliage as this vitamin was originally isolated from green leaves, so "eat your green vegetables" is a way of getting this vital nutrient. However cooked vegetables for 10 minutes in boiling water loses 84 percent of its folate. Asparagus, broccoli, leafy vegetables, spinach, legumes, wheat germ, and whole grain wheat are the main sources of folic acid. A recent study indicate that folate losses are greater where microwave cooking is concerned.
Benefits of Folic Acid, Folic Acid is a girl's best friend.
"If folate were substituted for diamonds, it might be more appropriate" says the book of vitamins. RDA - 400 mcg per day - a doctor's prescription is needed for larger amounts. Maintains the integrity of the blood and the nervous system. Dr. Newbold reports the use of large amounts of Folic Acid to combat hardening of the arteries, fights senility, and vital for newborns - the frequency of malformation among women deficient in Folic Acid was four times greater than women not deficient in Folic Acid. Folic Acid is needed for lactation and is depleted by the "Pill." It is also necessary for the absorption of Pantothenic Acid.
Deficiency of Folic Acid
Serious folate deficiency could result in severe anemia, infertility, dangerous birth complications, can produce abortion, miscarriage or damage to the fetus, weakness in legs and lowers the body's resistance to fight various health related problems.
Folic Acid in the American Diet
Even though Folic Acid is available in vegetable kingdom it is destroyed from the time it leaves the farm and reaches your plate. To make sure you get enough of it is to take this in supplement form. Check the label of your B-Complex formula and check for Folate (Folic Acid). Remember the adult RDA for folate is 400 micrograms.
PANTOTHENIC ACID, "THE ANTI-STRESS VITAMIN"
Sources of Pantothenic Acid
The word Pantothenic comes from the Greek word Pantos - which means everywhere. It is found in all foods vegetables, lean meats, whole grains, fruits, nuts seeds - "Your best bet is not to fool with mother nature, Raw foods supply adequate amounts of Pantothenic acid says Dr. Henry Schroeder.
Benefits of Pantothenic Acid
Dr. Roger J. Williams who discovered Pantothenic acid states that Pantothenic acid may be very important in preventing arthritis, treating premature grayness, improving brain and memory, combating stress, prevents destruction of protein, enhances immune system, helps retention of salt and rise in blood sugar. Reduces miscarriage and malformed infants - if 50 mg. of Pantothenic acid was given to pregnant mothers. It is also coined with anti-aging substance.
Deficiencies Of Pantothenic Acid
Deficiencies of Pantothenic acid results in low resistance to stress, gout and high level of uric acid, some form of arthritis, muscular weakness, overwhelming fatigue, abnormal pains and nerve disorder's.
Pantothenic Acid In American Diet
Dr. Schroeder in American Journal of Clinical Nutrition states that processed and canned foods lose 37 percent to 78 percent of their Pantothenate. The data available cast doubt on the adequacy of American diet for Pantothenic acid. There is no Recommended Dietary Allowance (RDA) for Pantothenic acid, an intake of 4 to 7 milligrams a day would be adequate for adults and higher intake may be needed during pregnancy. And if your life is getting you down, it is time you started taking the anti-stress vitamin, Pantothenate.
BIOTIN, "THE LITTLE KNOWN LIFESAVER"
Sources of Biotin
Sources of Biotin include Brewer's yeast, liver, kidney, rice and soybeans.
Benefits of Biotin
Biotin is involved in the synthesis of various substances essential for health. The more we learn about it, the more evident it becomes that it is vital to our total well-being.
Deficiencies of Biotin
Deficiencies of Biotin include depression, hallucinations, and skin problems. In infants it results in the SIDS (Sudden Infant Death Syndrome).
Biotin in the American Diet
Even though Biotin is listed as "optional" ingredients of Vitamins it is not supplied by the American diet.
Even though it is manufactured by the body, evidence is that it is destroyed by antibiotics and rendered ineffective by eating raw infertile egg whites. Therefore it is essential for the total well being to supplement the American diet with Biotin.
PARA AMINOBENZOIC-ACID (PABA)
Sources of PABA
Sources of PABA include liver, Blackstrap molasses, yogurt, yeast and wheat germ.
Benefits of PABA
The main purpose of PABA is that it acts as a natural sunscreen. Stays effective under the stress of prolonged exercise, sweating and swimming. "PABA is not a carte blanche to sunbathe, it allows you to stay out a little longer, but if you over do it, you'll burn."
CHOLINE/INOSITOL, "FOR A SHARPER MEMORY"
Sources Of Choline/inositol
Choline is found both in vegetable and non-vegetarian foods. In addition the body has the capability of manufacturing additional choline, but the body cannot manufacture chorine in sufficient amounts and it is especially true as people grow older.
Benefits of Choline/inositol
Choline is known to increase memory and reduces the learning time. Choline is also used in treatment of high cholesterol and atherosclerosis, heart disease, gallstones, liver cirrhosis, and blood clotting factors.
Deficiencies of Choline/inositol
Deficiencies in choline causes increase in cholesterol level, high blood pressure, anemia and birth defects are more prominent. The deficiency of choline causes a massive fatty infiltration of the liver which impairs its ability to store, control, monitor and release the fats it contains thus resulting in cancer and muscular dystrophy.
Choline/inositol in the American Diet
Like all other B Vitamins, the American diet in general does not provide sufficient quantity of choline. Americans should supplement the diet with choline for a sharper memory and a healthy heart.
Vitamin A and the Carotenes
Did you know that there are different functions for Vitamin A and beta carotene in the body! You need both.
What Is Vitamin A ?
Vitamin A comes first alphabetically in the list of nutrients that science discovered. No other vitamin or mineral is a more basic building block of good health than Vitamin A. Not even vitamin C.
Vitamin A is in the oil soluble vitamin family, that is, A, D, E & K. Oil soluble vitamins are stored in the body, in contrast to the water soluble vitamins which are excreted in the urine. Oil soluble vitamins are measured in international units, i.e., IU's and not in grams, milligrams or micrograms, as are the water soluble vitamins.
Vitamin A often needs the presence of fat, minerals, and other soluble vitamins like D, E. & K to be absorbed into the body from the digestive tract.
Some nutrition experts advise that Vitamin A be taken in conjunction with Vitamin E. This is because alpha tocopherol (Vitamin E) has a sparing effect on retinol. Retinol is a substance which occurs in animal foods as an ester, i.e., an organic alcohol of the animal's fatty acids. After it is digested it is stored in the liver until the body needs it and carotene (a substance from certain vegetables that, in the presence of fat and bile salts, is absorbed through the intestinal wall and converted into retinol (Vitamin A). Also Vitamin A is more effective in the presence of Vitamin E, and also, Vitamin E preserves the oils which all the fat soluble vitamins need in order to function in the body.
SOURCES
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Red/orange/yellow and green vegetable inclusions that are converted in the body to Vitamin A. They are known as carotenes, and there are several: beta carotene, alpha carotene, lycopenes, zeo xanthine, and canthaxantheine. These are found in carrots, green leafy vegetables, yams, squash, tomatoes, apricots, peaches, melon, eggs, and in yellow, orange and red edible flowers, such as marigold, dandelion, and nasturtiums.
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Animal meat bears pre formed vitamin A, from the animals own conversion of the carotenoids. The richest natural source of vitamin A is fish liver oil.
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Whole milk (non homogenized, non pasturized).
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The Liver easily converts Beta carotene into Vitamin A (2 to 1) but there are different functions for Vitamin A and beta carotene in the body! Both are needed.
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The rate of liver conversion is related to thyroid gland activity.
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Excess Beta carotene
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will be deposited under the skin, and be visible simulating jaundice (but the white of the eye, the sclera, will still be white.)
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may cause, lowered thyroid function, some white blood cell (wbc) changes, and in a female, menstrual irregularities.
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FUNCTIONS of Vitamin A
Biochemical effects: Promotes integrity and healing of epithelial tissues, such as skin, gastrointestinal tract, and respiratory tract. Enhances immune function and has anti-infection effects: e.g., it is the best vitamin for increasing resistance to tissue penetration by parasitic larvae.
BENEFITS of Vitamin A
Quickly and simply put:
Vitamin A gives you a smooth and healthy looking skin.
Vitamin A keeps moist the mucous membranes that line your mouth, respiratory passages, and urinary tract-thus ensuring resistance to infection.
Helps build resistance to colds.
Vitamin A bolsters your body's immune system.
Vitamin A helps damaging effects of stress and aids in wound healing and detoxifying certain poisonous chemicals.
Clinical indications for Vitamin A
Infections: high doses will accelerate recovery from viral (and other) infections. Such high doses are to be discontinued after 3-5 days . Then smaller doses, such as 10,000-25,000 IU/day may be used to prevent recurrent infection.
Menorrhagia: necessary to normalize or improve excessive menstruation.
Gastrointestinal: Vitamin A may promote healing of peptic ulcer and inflammatory bowel disease. Prevents gastric ulceration following trauma, called "stress ulcers".
Sicca (dry eye) syndrome): Vitamin A eye drops are frequently effective.
Prolonged deficiency of Vitamin A leads to abnormal dryness of the eye, called xenopthalmia. A leading cause of blindness in some countries. (Dr. Winick, recent findings.)
Acne: for teenage males and females, used for periods of 5 months with good success and no apparent toxicity. Administration of vitamin E may potentiate the therapeutic effects of vitamin A, so that lower doses of vitamin A can be used. Likewise, if Vitamin A is not working well for acne, add Vitamin E.
Promotes healing of epithelial surfaces, as in cervical dysplasia, or respiratory tract epithelium, and open skin lesions.
Miscellaneous: Vitamin A deficiency may promote development of calcium oxalate kidney stones. Use good doses in one who has had these stones.
Vitamin A is known to be the number one anti-cancer vitamin.
Supplementation enhances immune function and helps prevent cancer. Has been shown to prevent recurrences of lung cancer.
Vitamin A cushions us against stress and protects the thymus gland.
Vitamin A has an impact on the ability to hear. It is necessary for the normal function in the middle ear. (Richard Chole, M.D., recent findings.)
Vitamin A has "...consistently had a significant negative association with mortality rates." (Statistics of Dr. Palgi.) This means: the greater the consumption of Vitamin A, the less likely a person is to suffer from heart disease, high blood pressure, stroke and peptic ulcer.
Deficiency Of Vitamin A
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Signs of Vitamin A deficiency show up as mucous membrane disturbances, tonsillitis, bronchitis, sinusitis, susceptibility to colds, asthma, allergies and respiratory infections, and the conditions mentioned above, as well as,AcneDry skin, excess wrinkles and ridged nails.
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Poor visionSoft teeth and bonesSome types of hearing lossIn some cases fatigue and loss of energy
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Dosages
Because of difficulty of obtaining and digesting enough Vitamin A from primary food sources, Vitamin A supplement can be taken. Vitamin A is a stimulating vitamin and is best taken after meals, lunch or breakfast.
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For adults, a daily intake of 1,000 to 25,000 international units is considered reasonable by the National Academy of Sciences. However, larger amounts of up to 200,000 international units a day, may be recommended for shorter periods.
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Higher doses (300,000 IU/day for females, 400-500,000 I U/day for males) have been well tolerated for 5 months by teenagers with acne.
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NOTE: the medical prescriptions for acne that are most effective are analogues of Vitamin A: Retin-A and Accutane. These prescriptions do have attendant dangers Likewise the preparations of cosmetics and prescriptions that prevent aged skin and sun damage, are analogues of Vitamin A. It is better and simpler to insure adequate vitamin A in the diet, or in properly dosed supplementation.
Toxicity
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50,000 IU/day for 18 months have caused toxicity in some cases.
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Alcoholics, the elderly, and individuals with liver disease have increased susceptibility to Vitamin A toxicity.
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Early warning side effects of vitamin A toxicity include nausea, headache, then later, fatigue, joint pain, muscle aches, bone pain, dry skin.
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These side effects are reversible upon discontinuation of the vitamin.
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Effects of Toxic Overdosing
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Liver damage,
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Pseudotumor cerebri, i.e. brain swelling, resulting in death.
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Vitamin A in the American Diet
The real problem in American diet is lack of Vitamin A, not an oversupply.
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"The 1965 household survey of diets showed that one diet in every four failed to supply the recommended allowances of Vitamin A and that one diet in every ten supplied less than two-thirds of the recommended allowances." Normal and Therapeutic Nutrition, Macmillan, 1977
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"Deficiency of Vitamin A is not only a major nutritional problem in many developing countries but also in countries such as the United States and Canada". National Institute of Health researchers (Lung VOL. 157, NO. 4. 1980).
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Both infants and the elderly are known to have a decreased ability to absorb Vitamin A from their diet.
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Beta-carotene
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Biochemical Effects: Antioxidant; enhances immune function.
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Note: Beta-carotene cannot be used to obtain the therapeutic effects of vitamin A (such as for treatment of menorrhagia or acute infections), since the conversion of beta-carotene to vitamin A is limited.
Clinical Indications
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Prevention of cardiovascular disease and cancer
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Treatment of certain photosensitivity disorders, such as erythropoietic porphuria.
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May increase helper T-cell counts in individuals with AIDS and in healthy individuals.
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Nutrient Interactions
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Administration of beta-carotene may lower vitamin E levels unless vitamin E supplements are also given.
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Vitamin A toxicity has not been reported in individuals taking large amounts of beta-carotene.
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VITAMIN C
Introduction
Some describe Vitamin C as the "Most Popular Vitamin." Others call it as a "Vitamin for all reasons," and the book of vitamins claims it to be "an oil for the machinery of life."
The credit for Vitamin C goes to Albert Szent-Gyorgyi, discoverer of Vitamin C and Dr. Linus Pauling whose name is coined with Vitamin C because of the extensive research conducted by him in the use and benefits of Vitamin C. Other names that have dedicated their life to Vitamin C against disease include Dr. Irwin Stone who excited interest in Dr. Pauling. No amount of introduction or writing can give credit to every person that has devoted their time and energy in making Vitamin C as the most popular vitamin in America if not in the world. And a brief writing can only highlight Vitamin C rather than give a detailed explanation of it.
Sources Of Vitamin C
The well known source of Vitamin C is citrus fruits like: orange, lemon, lime and grape fruits. Among the vegetable kingdom Vitamin C is available in green and red peppers, broccoli, kale and collard greens. Tomatos of equal weight have more vitamin C than oranges. Vitamin C can also be purchased as ascorbic acid. Cooked foods lose about half of Vitamin C content.
Benefits Of Vitamin C
Vitamin C is one of the most popular vitamins and according to Dr. Linus Pauling it helps cure from the common cold to cancer. The main benefits according to the book of vitamins are:
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Helps in teeth and bone functions
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Wound and burn healing
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Collagen formation
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Helps for a healthy pregnancy
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Vitamin C is also known as a super healer and helps eyes, skin, increases body resistance to fatigue, protects against air and water pollution, radiation, controls cholesterol, repairs heart damage and above all prevents common cancer.
"There are about 1 0,000 scientific papers published that claim that there is not one body process and not one physical ailment or dysfunction that is not influenced either directly or indirectly by Vitamin C."
Deficiency Of Vitamin C
As extreme deficiency of Vitamin C results in a disease called scurvy. Symptoms of scurvy are weakness, rapid exhaustion, muscle pain, hayfever, canker sores, and bleeding gums. Other deficiency symptoms include the common cold, sore throat and flu.
Vitamin C in the American Diet
All evidence shows that American's are deficient in Vitamin C, as the human body is not capable of producing Vitamin C and the food sources do not provide sufficient Vitamin C. According to Dr. Linus Pauling, individual needs vary from 250 mgs to 10 grams+ daily and the need is greater as you advance in age. It is always better to take too much than too little because there is no risk of toxicity being a water soluble vitamin.
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