Compilation of Quick Cheat Sheet on Common Vitamins by Ryan Sylwester & Cynthia Siu (2022)

Vitamin A:

  • Comes in 2 forms, Carotenoids and Retinoids.

    • Americans get sufficient Vitamin A from Retinoids (eggs, milk, meat), while Carotenoids have hundreds of different variations, but beta-carotene, alpha-carotene and beta-cryptoxanthin are 3 major ones that are actually able to digest

    • Retinoids [aka abscisic acid / dormin] are easy to absorb into the body, carotenoids aren't. You are less likely to be poisoned. ( https://nutritionrestored.com/blog-forum/topic/abscisic-acid-is-a-toxic-retinoid-aka-poison-vitamin-a-compound/)

  • Commonly called retinyl in supplements, because that is how the body or supplements store it.

Vitamin E:

  • Classified under 4 families of Tocopherols and Tocotrienols

    • Alpha, Beta, Gamma, Delta

    • alpha-tocopherol is the most biologically active and potent (couldn't tell you if it means in our body, or somewhere else ~ “Because the digestive tract requires fat to absorb vitamin E, people with fat-malabsorption disorders are more likely to become deficient than people without such disorders. Deficiency symptoms include peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, and impairment of the immune response [6,14]. People with Crohn’s disease, cystic fibrosis, or an inability to secrete bile from the liver into the digestive tract, for example, often pass greasy stools or have chronic diarrhea; as a result, they sometimes require water-soluble forms of vitamin E, such as tocopheryl polyethylene glycol-1000 succinate [1].”  https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#h8)

  • Is an antioxidant, is essential for fertility (in rats, not so much humans)

  • Helps keep cell membranes stable by donating hydrogens or electrons to keep the cells polyunsaturated fat structure from falling apart

  • If over-consumed, interferes with Vitamin K and its clotting effect

  • Basically don't consume an entire gram of this stuff per day. According to myPlate (but myPlate is a joke though ngl ~Yes, always look at several studies.  For further information on deciphering the myths of efficacy and so on, there are several YouTubes videos explaining what tables and all those symbols mean and when they say what is P + or > etc.  Again, what happens in vitro should lead to lower organism functions. )

  • essential for the initial formation of muscles and nervous system

Magnesium:

  • Is higher in whole-wheat bread rather than white bread

  • DNA synthesis, nervous transmitters, also makes up bones as well

Thiamin:

  • Is also found in whole grains, and pork, dried beans (supposedly in breakfast cereals, but that's gotta be bs)

  • Is used to help metabolize glucose.

  • Certain bacteria in the large intestine produce thiamin.

  • That's stupid important for the CNS, because nerves rarely can use any other form of fuel

  • We can just dispose of excess thru urine (so no upper limit)

B12

  • Used for the myelin sheathe for nerves

Vitamin A

Avoid all processed foods:  ice cream, milk, skim with added vitamins, cheese, breakfast cereals.  NiH and such government agencies tend to list processed foods. Some people are allergic to sulfured foods.

Additional listing of nature at its finest:  https://www.healthline.com/nutrition/foods-high-in-vitamin-a#TOC_TITLE_HDR_4

Vitamin E

If possible, eat the actual seeds.  Most commercial available oils are highly processed or genetically modified.  In Chinese Medicine, foods are consumed cooked or lightly steamed, baked, aside fresh fruits.  In many cultures there are naturally drying techniques that do not involve more additives.

Magnesium

Again avoid processed - such as milk.  Unless you know your own farmer.  Breakfast cereals can contain a lot of artificial coloring to preservative to sugars.  Avoid eating farmed fish.

Thiamin

Same as before, avoid processed foods such as macaroni, English muffins, egg noodles, breakfast cereal, yogurt, milk, cheddar cheese, etc.

Vitamin B12

Yup, you guessed it, process foods should be off the list, like milk, yogurt, breakfast cereal, cheeses, tempeh, and bread.