Daily Dosage:

RDA: 1.1 – 1.5 mg

Supplementary Ranges: 10-50 mg

Toxicity: not known

Augmenting Nutrients:

B comlex, B2, C, E, folic acid, manganese, niacin, sulphur

Anti-Vitamins:

Alcohol, antacids, barbiturates, coffee, diuretics, fever, hypothyroidism, niacin deficiency, raw clams, sugar excess, stress, surgery, tea (tannic acid), tobacco

Animal Sources

Egg yolk, fish, lean pork, liver, meats, organ meats, poultry

lobster 1 lb =2 mg

Plant Sources:

Almonds, asparagus, avocado, brewer's yeast, brown rice, dried apricots, dry beans & peas, legumes, nuts, peanuts, seeds, soybeans, wheat germ, whole grains, wild rice

sunflower seeds (hulled) 1 cup=3 mg

Bodily Parts Affected:

Brain, ears, eyes, digestive system, hair, heart, nervous system

Bodily Functions Facilitated:

Appetite stimulant, blood building, carbohydrate metabolism, circulation, digestion (hydrochloric acid production), energy, growth, learning capacity, muscle tone maintenance of intestines/stomach/ heart, pain inhibitor

Deficiency Symptoms:

Appetite loss, beriberi, constipation, depression, digestive disturbances, fatigue, insomnia, irritability, memory loss, nervousness, numbness of hands/feet, pain & noise sensitivity, pains around the heart, shortness of breath

Therapeutic Applications:

Air & sea sickness, alcoholism, anemia, congestive heart failure, constipation, diarrhea, diabetes, indigestion, nausea, mental illness, multiple sclerosis, rapid heart rate, shingles, stress