Daily Dosage:

RDA_ 1.3- 1.7 mg

Supplementary Ranges: 10-50 mg

Toxicity: not known

Augmenting Nutrients:

B complex, B6, C, niacin, phosphorus

Anti-Vitamins:

Alcohol, B3 deficiency, coffee, sodium bicarbonate, sugar excess, tea, tetracyclines, tobacco

Animal Sources:

Eggs, fish, milk, organ meats, poultry

Plant Sources:

Brewer's yeast, brown rice, dried beans, fruit, green leafy veegetables, legumes, miso, nori, nuts, seeds, soyfoods (tempeh, tofu), soymilk, whole grains

almonds 1 cup =1 mg

Bodily Parts Affected:

Adrenals, blood cells, digestive/enzymatic/& glandular systems, eyes, hair, nerves, skin, soft body tissue

Bodily Functions Facilitated:

Antibody & red blood cell formation, cell respiration, iron assimilation, metabolism of carbohydrate/fat/protein

Deficiency Symptoms:

Blurred vision, cataracts, corner of mouth cracks & sores, dizziness, itching/burning eyes, light sensitivity & eye fatigue, oily skin, poor digestion, red sore tongue, retarded growth

Therapeutic Applications:

Acne, alcoholism, arthritis, athletes foot, baldness, cataracts, conjunctivitis, diabetes, diarrhea, glaucoma, indigestion, leg cramps, malabsorption, enier's syndrome, stress, vaginitis, vertigo