types of vitamins

This is your comprehensive guide to the nutrition sources that are quite essential for maintaining health and well-being. Any type of your lifestyle you might pose – athletic type, sedentary type, or “in recovery mode”.

Types of Vitamins pdf

Complete Health Care Source supports growth and the fueling of your body with necessary vitamins and supplements that you need not only to survive – but thrive!

Vitamins were originally defined as being organic compounds necessary to support life in the human body.

Do these nutrients include absorbed acids, enzymes, proteins, amino acids, fatty acids, dietary minerals, antioxidants, hormones, and other elements that help build generate tissues and support healthy daily functioning?

Many of us of grown up with the idea that we eat or drink enough vitamins when we consume food with the exception of Vitamin D (that is absorbed due to exposure to sunlight.)

So given this why do we need supplementation with vitamins at all?

The sad truth is that we live in toxic and depleted times that do not give us the sunlight or food sources that we need to get all the vitamins we need from food.

It is also a fact that our bodies cannot always synthesize vitamins after eating food especially if we are unhealthy, elderly, or addicted to alcohol or drugs.

Vitamins are also sometimes lost during the food preparation process. Cooking, frying, and boiling food is known to strip it of its nutrient content.

Refrigeration and the transportation of food over long distances can also affect its quality. Yet another thing to consider is that a lot of food is grown nowadays is poor, overworked, or polluted soil which also strips it of nutrients.

This makes supplementation necessary if we want to be fully nourished every day.

Fruits and vegetables are simply not giving us the amount of nutrition that they used to!

Not all vitamins are alike. Vitamins can be divided into two specific categories:

Water-soluble – This includes A, D, E and K. These vitamins are easily absorbed and excreted in the urine, or eliminated through sweating.

They must be taken daily as they are not utilized in the body and need to be constantly replaced before our bodies eliminate them.

Fat-soluble – This group includes eight types of Vitamin B and Vitamin C. These vitamins are processed by bacteria that are natural to your body and are absorbed in your intestinal tract after interacting with fats (lipids).

Human beings don’t store most vitamins in their body therefore vitamin deficiency is all too common unless we take our Recommended Daily Allowance (RDA).

How bad is our mass vitamin deficiency problem? According to the World Health Organization’s Nutrition Disorders Study, (2009) over 2.5 billion people globally could use additional supplementation with vitamins.

Even though there is food everywhere to eat, you can still be malnourished! This is why doctors are becoming increasingly insistent that you take your vitamins every day!

Vitamin A

Vitamin A is a fat-soluble nutrient those are bioavailable in two forms: 

1.  retinol

2.  beta-carotene.

It's abundant in both plant and animal foods..

Vitamin A does the following –

• Supports healthy ski
• Prevents night blindness
• Prevents infection
• Infection resistance by destroying harmful bacteria and viruses
• Destroys free radicals that can cause Cancer

A deficiency of Vitamin A can cause Xerophthalmia, a severe disease that can damage the eye that leads to blindness.

A mild deficiency causes dryness of the eye. A deficiency of Vitamin A is a serious condition in children.

To maintain health, doses of vitamin A for men Appx. 5,000 IU (1,000 RE) and for women Appx. 2,500 IU (500 RE) are required.

A high dose of up to 50,000 IU (10,000 RE) in special cases for 1 or 2 days advised curing a viral infection. Pregnant women are advised to use alternatives such as beta-carotene.

Overdosing of Vitamin A is quite possible. Overdose can result in liver problems, headaches, nausea, and dizziness.

Food sources of vitamin A are milk, eggs, cheese, cooked liver including carrots.

Vitamin A is commonly used in skin creams because it can help prevent and treat acne, stretch marks, and other skin issues. It's a common ingredient in body and facial lotions and creams.

Did you know that –

• Since carrots contain too much Vitamin A, do they really help to prevent night blindness?
• Your eyes will harden, dry up, and eventually go blind if you don't get enough Vitamin A.
• According to studies, taking beta-carotene will increase the chances of dying by 46 percent if you have lung cancer.
• It is true that if you take too much Vitamin A in the form of carotene that your skin WILL turn orange.

Egg yolks are also a prime source of Vitamin A.

Vitamin B1 - Thiamine

Thiamine, vitamin B1 plays a significant role in the breakdown of proteins and carbohydrates so that it can be used by our body for fuel and building tissue.  It is a water soluble organic compound.

Thiamine also –

• Is a coenzyme that enables fat production
• Supports brain function
• Helps regulate body temperature
• helps lower blood sugar levels
• Can reverse symptoms in people having type-2 diabetes

Thiamine deficiency can cause a variety of problems like

• depression or mood swings
• heart problems
• disorders of the central nervous disorders
• muscle weakness
• poor appetite
• tingling and numbness in hands and feet
• severe weight loss
• increased sensitivity to pain

B1- Thiamine deficiency may be caused by eating too many sugars, eating processed foods, and abusing alcohol.

The regular allowance that is recommended (RDA) of Thiamine is 1.2 mg for men and 1.1 mg for women until complete 50 years of age.

A pregnant woman requires more calories and more thiamin in comparison to general women. So, it is recommended that she find the extra thiamine in food sources, rather than by taking supplements.

Excessive doses of vitamins can cause hives, itching, nausea, dry mouth and lips, and discolored skin.

Injections of B1 are sometimes recommended as a treatment for diabetes. Consult with your doctor about this option,

Common food sources of thiamine include lima beans, pork, slices of bread, and most cereals. Thiamine is degraded by high cooking temperatures.

Did you know that –

• Feeling out of breath when you climb the stairs might be due to a B1 deficiency?
• B1 might relieve the bloating associated with PMS?
• Vitamin B1 supplements have been shown in studies to help hair transplants take root!
• The husk of rice contains more B1 than the kernel

Some people believe that taking high doses of B1 creates a natural odor to the skin that acts as a bug repellent.

Vitamin B2 -Riboflavin

 e breakdown.

Riboflavin –

• Supports a healthy metabolism
• Aids with the digestion of food
• Help prevent headaches and migraines
• Helps alleviate stress
• Helps alleviate anxiety
• Helps lower high blood pressure
• May relieve depression (especially in seniors)
• Helps to improve the quality of breast milk in new mothers
  Relieves sensitive or dry eye conditions when administered as eye drops
• Prevents neonatal jaundice when giving to pregnant mothers
• Symptoms of deficiency include brain fog, dry eyes, anxiety, headaches, and nervousness

As per the latest RDAs for Riboflavin, it is advised 1.3 mg/day for adult men and 1.1 mg/day for women. The minimum average requirement is 1.1 mg for adult men and 0.9 mg for women.

If you are pregnant and lactating you may need up to 1.4 mg and 1.6 mg. As per the latest RDAs, 0.3-0.4 mg/day for infants and 0.6-0.9 mg/day for children is advised.

Riboflavin, vitamin B2 is also available in chewable forms and is usually included as an ingredient in multivitamin supplements.

Generally, the best form of Riboflavin, vitamin B2 involves taking a high-quality multi-nutrient formula which may be found in certain vitamin supplement pills and even liquid extract combinations.

Riboflavin is water-soluble and it is difficult to overdose on it. No side effects are reported for Riboflavin..

Did you know that

• Your very best source of riboflavin is just a plain, ordinary glass of milk
• Riboflavin is also used as food coloring because of its yellow or yellow-orange color in which case it is known as an E101 food color
• Riboflavin is very easily destroyed by ultraviolet light so you must keep it in a cool dark place
• If you are an athlete or have a job that requires heavy labor then you need more riboflavin as any exertion depletes the vitamin in your body
• Humans have bacteria in their gut that naturally produces riboflavin

Humans have bacteria in their gut that naturally produces riboflavin

Vitamin B3 – Niacin

Vitamin B3, also known as Niacin turns carbohydrates and fats into energy.

It was noted in 1915 when it was found to cure Pellagra and its symptoms of memory loss, dementia and nausea.

Vitamin B3 –

• Maintains the healthy functioning of enzymes
• Keeps skin and hair beautiful
• Helps maintain the health of oral and pharyngeal tissues
• Supports the production of sex hormones in the adrenalin glands
• Rids the body of toxins and waste chemicals
• Relieves fatigue
• Cures poor eyesight
• Lowers cholesterol
• Fights infections
• Prevents diabetes
• Aids digestion
• Increases recovery rates among alcoholics
• Lowers cholesterol level

Symptoms of a B3 deficiency include memory loss, physical weakness, inflamed gums, inflamed cheeks or lips, irritability, and skin rash.

For children under the age of six months, the recommended daily allowance (RDA) of vitamins B3 or niacin is 5 mg.

Children require 9 mg when they are one to three years old, 12 mg when they are four to six years old, and 13 mg when they are seven to ten years old. Women require 15 mg between the ages of 11 and 50, and 13 mg after that.

A pregnant women should take 17 mg and lactating women should take 20 mg.

Men need 17 mg when they are 11-14 years old, 20 mg when they are 15-18 years old, 19 mg when they are 19-50 years old, and 15 mg when they are 51 years old and older.

There is a special detoxification procedure you can self-administer using Niacin called the “Niacin Flush.” Taking a slightly larger amount than recommended reduces cholesterol levels by dilating blood vessels and capillaries.

This also causes improvements in the digestive system as the circulatory system can carry out three times the amount of waste from the body.

This also has the benefit of increasing good cholesterol levels while at the same time reducing the risk of stroke or heart attack.

Side effects of taking niacin can include tingling, numbness, and hot flashes.

Food sources of niacin include eggs, liver, lean meat, rice, potatoes, and fish.

Did you know that —

• If you eat a diet based mainly on corn byproducts you will develop a deficiency of Niacin that could bring on a case of Pellagra
• If corn is soaked in an alkaline solution like lime water, as is the tradition in Spain, the niacin in the vegetable is released
• If you are using the vitamin as a “Niacin Fluch” you might be able to ward off the unpleasant side effects such as flushing and feeling hot by taking an aspirin a day
• Some manufactures of niacin make a “flush free” niacin” to help ward off side effects

Drinking too much alcohol or coffee destroys Vitamin B in the body.

Vitamin B5 – Pantothenic Acid

Vitamin B5, also known as Pantothenic acid is necessary to form coenzyme-A which is used by the body to make carbohydrates, proteins, and fats.

Vitamin B5 –

• Supports the health of the adrenal gland
• Holds anti-stress properties
• Helps relieve OCD
• Helps alleviate symptoms of depression
• Helps create sexual stamina
• Helps muscles stay relaxed
• Helps relieve acne
• Relieves alcoholism
• Alleviates allergies
• Relieves the symptoms of asthma,
• Helps cure and prevent yeast infections
• Helps alleviate the pain of carpal tunnel syndrome
• Maintains the health of the respiratory system
• Prevents colitis and celiac disease
• Prevents conjunctivitis (Pink Eye)
• Wards off cystitis (bladder infections)
• It May help prevent convulsions
• Helps detoxify alcohol in the body

You can become deficient in vitamin B5 if you are an alcoholic. Deficiency symptoms include stress, fatigue, and depression.

Daily recommended allowance of Pantothenic acid to infants (1.8 Mg), children (2 – 4 Mg), adults (5 Mg), and pregnant women (7 Mg).

Studies suggest that extremely high doses of vitamin B5 may result in side effects such as mild stomach irritation, diarrhea, initial headache more serious side effects may include thinning hair or hair loss.

Foods that B5 include egg whites, salmon fish, dried almonds, liver, and ham.

Did you know that –

• Most of us do not get enough B5 simply because it is completely destroyed by canning, freezing, and most food preservation processes.
• In supplemental form, it is also sometimes called synthetic calcium
• Using opiates or antibiotics in conjunction with supplemental B5 has led to allergic reactions for some people
• Topically it can be applied to relieve the pain of poison ivy

B5 is often included in anti-stress formulas be as it helps to revive overworked adrenal glands

Vitamin B6 - Pyridoxine

Vitamin B6 (also known as Pyridoxine) is a water-soluble vitamin that is composed of three components – Pyridoxine, Pyridoxamine, and Pyridoxal.

Vitamin B6 works primarily as a coenzyme in various chemical reactions so that lipids (fat), carbohydrates, and amino acids are regulated.

Vitamin B6 –

• Helps control metabolism
• Helps to create hemoglobin which prevents anemia
• Prevents diabetes
• Wards off seizures
• Prevents asthma
• Prevents depression
• Relieves premenstrual symptoms
• Prevents bloating
• Relieves breast pain
• Helps relieve carpal tunnel syndrome (50 mg taken 2-3 times daily.)
• Helps prevent and treat acne
• Helps prevent kidney stones
• It May be helpful for attention deficit hyperactivity disorder (ADHD)
• Helps maintain healthy lymph glands so the body can fight infection

Vitamin B6 injections are given to make improvements for diabetics, PMS, vegetarian dieters, and high cholesterol patients.

Deficiency of B6 can result in hair loss, anemia, seizures, diabetes, asthma, and depression.

Most importantly a B6 deficiency results in increased levels of homocysteine. These are amino acids that can cause heart disease and blot clots.

Excess homocysteine accumulation can be dangerous, so getting enough B6 on a regular basis can help. Deficiency can also cause "Hashimoto disease," a thyroid condition related to immune system problems.

Pyridoxine's recommended daily allowance (RDA) for men and women is 1.3 micrograms on average, increasing to 1.7 micrograms for seniors over 50.

regnant and nursing women require more. Children under ten years of age require slightly less.

Excessive doses of vitamin B6 can cause side effects such as nausea, headaches, and stomach pains.

Food sources of vitamin B6 may include sweet potatoes, avocados, brown rice, sunflower seeds, chickpeas, salmon, pork, chicken, turkey, potatoes, barley, bananas, and mangoes.

Did you know that –

• Fortified breakfast cereals are one of your best sources for your RDA of B6.
• The frozen Yogenfruz is a good source of B6 
• The mineral magnesium and B6 are sometimes taken together to prevent kidney stones
• B6 has been known to cause vivid dreams and even nightmares

Psychics and intuitive take B6 along with dream herbs such as Salvia Danorium to facilitate and African Dream root to facilitate “out of body experiences” and astral travel.

Vitamin B7 – Biotin

Biotin, vitamin B7 is a water-soluble organic compound necessary to maintain healthy glucose blood sugar levels.

Vitamin B7 –

• Bits of help grow strong fingernails
• Supports healthy hair growth
• Treats acne
• Treats stretch marks
• Prevents dry mouth
• May reduce insulin resistance in diabetics
• May discourage weight gain in diabetics
• Improves alcoholism recovery
•  Improves the survival rate of hepatitis patients

Deficiency symptoms associated with biotin include eye and nose rashes, baldness, mouth irritation, and stunted growth.

The daily recommended allowance for Biotin is 30 micro grams per day. The typical varied diet of Americans provides about 100 to 300 micro grams.

As it is water-soluble and eliminated daily from the body it is not possible to overdose on biotin.

Pregnant women who have elevated levels of 3-hydroxyisovaleric acid tend to have reduced biotin levels that may require boosting with supplementation.

Even a mild deficiency of Biotin among pregnant women may have a terrible effect on developing embryos.

Used in conjunction with Biotin and corticosteroid ointment it may be used to cure Palmoplantar Pustulosis disease, Crohn’s disease sleep disturbances, chest, back, and feet pains.

Did you know that –

• Biotin is also sometimes called Vitamin H
• If you take a great deal of biotin it may restore the color of your hair
• If you eat raw eggs it can cause a biotin shortage in the body – avoid smoothies with raw eggs.
•  Long term users of antibiotics may lack biotin

Your body is capable of manufacturing small amounts of biotin if there is a shortfall but supplementation is always recommended.

Vitamin B9 – Folic Acid

Folic acid, also known as vitamin B9 is crucial to the synthesis and regeneration of DNA and is responsible for the health of nerves and brain tissue.

Vitamin B9 –

• Prevents anemia
• Reduces risk of cancer
• Alleviates depression
• Reduces risk of heart and strokes
• Prevents obesity

Deficiency symptoms in adults include insomnia, fatigue, and gout.

Most importantly folic acid keeps fetuses devolving normally during the last four months of pregnancy. Deficiency can lead to neural tube defects that affect the spine, brain, and skull of the fetus.

Side effects of taking too much folic acid include tightness in the chest and, redness or swelling of the mouth, face, or lips.

Did you know that –

• Folic acid lowers homocysteine levels which are responsible for most ailments to do with aging including weight gain and memory loss
• Taking B6, Folic acid and B6 together is a popular anti-aging formula
• The words folate and folic acid are used interchangeably sometimes even folate technically is only found in foods
•  Taking folic acid before you conceive can help you deliver a smarter, healthier child

It is a suggested vitamin to take if you feel you suffer from paranoia.

Vitamin B12 – Cabalamin

Vitamin B12 is crucial for generating red blood cells and therefore the health of the brain, nervous system, and DNA. It is a water-soluble enzyme.

Vitamin B12 –

• Prevents muscle wasting
• Prevents depression
• Keeps us alert and thinking clearly
• Keeps us energetic
• Prevents brain atrophy (brain shrinkage) in the elderly
• Protects against breast and lung cancer
• Helps prevent and heal eczema
• Slows the aging process
• Alleviates the symptoms of Lyme disease
• It May help the symptoms of multiple sclerosis

Memory loss, depression, exhaustion, anemia, and headaches are all signs of deficiency.

A body deficient in B12 will not absorb iron. A routine blood test can identify the anemia associated with the condition. It is easily corrected with increased supplementation.

Vitamin B12 deficiency is most common in vegetarians, diabetics, and young adults.

The recommended dose for vitamin B12 in children (1.2 mcg) and adults (2.4 mcg).

Side effects of taking too much B12 include itching and rashes. Excessive levels of B12 can also cause blood clots, an allergic reaction, and harm to the optic nerves.

Food sources include milk, eggs, and poultry.

Did you know that –

• One of the best ways to absorb vitamin B12 is through a patch Vitamin B12 is sold as a spray so that it can be absorbed through the lining of the mouth
• Most vegetarians are very deficient in B12 as the major source of the vitamin is meat sources
• A deficiency of B12 causes your brain to atrophy which gives you holes in your brain

Individuals who suffer from schizophrenia, suicidal tendencies, and depression have been helped with Vitamin B12 supplementation.

Vitamin C – Ascorbic Acid

Ascorbic acid, Vitamin C is a water-soluble antioxidant that supports metabolism and regulates iron and copper levels in the body..

Vitamin C –

• Prevents heart disease
• Prevents stokers
• Prevents hypertension and stress
• Prevents colds
• Reduces the chances of getting cancer
• Help allay the symptoms of autism
• It May help with altitude sickness
• Helps treat the symptoms of AIDS/HIV

It is also known for preventing heart disease, strokes, hypertension stress, cold and flu systems, the common cold, and cancer.

Typical deficiency symptoms include nasal discharge, sore throat, sneezing, burning eyes, and canker sores, bleeding gums, headaches, and increased stressed levels.

In most cases, a daily intake of 500–1,200 milligrams (mg) of Vitamin C is recommended for optimum health. Women can require higher doses of 2,000 mg or more per day.

The build-up of excessive calcium may result in nausea, thirst, fatigue, and constipation. An overdose of a Vitamin known as Hypercalcemia (too much vitamin D).

Several kinds of research show that levels of vitamin C intake particularly in animals should be 500 mg per day minimum.

Research has shown that cigarette and pipe smokers can benefit from taking extra vitamin C. it protects against lead poisoning and nerve and muscle diseases.

Vitamin C can be toxic in big doses. Amounts over 2000 mg daily can cause abdominal cramps, diarrhea, nausea, and headaches.

Vitamin C is also found in grapefruit juice, oranges, tomatoes, and broccoli. The supplements can be purchased in powdered or liquid forms.

Did you know?

• If you lack Vitamin C your body will not build enough collagen to support blood vessel walls and you will bleed to death – this is the condition known as scurvy.
• British sailors were called limeys because they ate limes (loaded with Vitamin C) to prevent scurvy.
• To fight infection a common remedy is to take 500 mg of Vitamin C powder periodically until diarrhea results and then reduce the amount taken by 500 mg and stay on it until the infection is cured.
• Synthetic ascorbic acid was first manufactured in 1932 and grown in bacteria

If you are a smoker you are more susceptible to colds but taking 1000 – 2000 mg of Vitamin C may help prevent infection.

Vitamin D – Calcium Supplements

Vitamin D is actually a group of two fat-soluble prohormones known as D2 and D3.

The purpose of these hormones is –

• To synthesize the effects of healthy sunlight to boost calcium
• Increase phosphorous absorption in the intestines
• Build healthy teeth and bones
• Keep immune systems operating at a healthy level
• Maintain blood pressure levels
• Increase insulin secretion
• Slow the growth of breast, colorectal, and breast cancers
• Maintains a healthy thyroid
• Prevent depression

A deficiency of Vitamin D can result in memory loss, diabetes, cancer, high blood pressure, foggy brain, psoriasis, and fatigue, weakness in the joints and bones, and dry red skin patches on the elbows, knees, and scalp.

Children lacking Vitamin D may experience rickets which results in bowed legs, skull, or rib cage.

The main cause of Vitamin D deficiency is lack of sunlight, slowing down of the metabolism, liver diseases, autism, kidney diseases, and Hepatitis C.

The recommended daily amount of vitamin D is at least 1 gram for both men and women. The maximum suggested amount is 2.5 grams daily.

If amounts exceed this maximum limit, a condition known as Hypercalcemia might result.

Foods rich in vitamin D include Salmon, shrimp cow’s milk, cod, and eggs.

Did you know –

• In most countries foods such as margin, milk and flour are routinely fortified with Vitamin D
• The fattier the piece of fish is the more vitamin D it is likely to contain in the flesh
• The best fish source of Vitamin D is catfish
• The one thing humans have in common with phytoplankton is their ability to synthesize Vitamin D by exposing their flesh to the sun

Irradiating milk with ultraviolet light is boosts it’s vitamin D content.

Vitamin E

Vitamin E is a fat-soluble antioxidant that protects cells from oxidation.

It can play a key role in protecting cell membranes from damaging oxidation that could result in heart disease and cancer.

The vitamin is actually a collection of compounds called tocopherols and tocotrienols. Studies prove..

Vitamin E –

• Promotes healing
• Supports healthy skin and hair
• Supports optimum brain function
• Fights cancer-causing free radicals
• Fights infection
• Prevents children and sick people from being underweight
• May assist in weight loss if taken in the form of E10

Vitamin E creams and oils are also topically applied to treat lines, scars, and wrinkles. It is found in shampoos, hair conditioners, and skin treatments.

People with extreme malnutrition, genetic abnormalities, and liver diseases are all at risk for vitamin E deficiency.

A lack of Vitamin E is also found to play a role in cystic fibrosis. Defiance can also cause muscle fatigue nerve disorders.

Vitamin E is indicated for babies (200 mg), children (200 mg), teenagers (300 mg), adults (800 mg), and pregnant women breastfeeding (800 mg) (1,000 mg).

Vitamin E is found in foods like peanuts, almonds, spinach, canola oil, and olives.

Vitamin E has lid side effects only if taken in large doses over an extended period of time. Topically, vitamin E can occasionally irritate the skin.

Vitamin E is priescribed for babies (200 mg), children (200 mg), teenagers (300 mg), adults (800 mg), and pregnant women breastfeeding (800 mg) (1,000 mg)..

Did you know –

• If you take Vitamin E with Vitamin C they have a synergistic effect in destroying free radicals
• Natural forms of Vitamin E are much more potent than synthetic forms
• When it comes to Vitamin E too much is not necessarily that great – a 2004 study done by John Hopkins concluded that too much Vitamin E may increase the rate of mortality.
• Alfalfa, bladderwrack, dandelion, flax, nettle, and rosehips are herbal sources of Vitamin E

Don’t take Vitamin E together with Iron as the two supplements destroy each other..

Vitamin K

Vitamin K is a fat-soluble organic element that is required for proper blood clotting..

Vitamin K –

• Aids in blood clotting
• Prevents high blood pressure
• Prevents anemia
• Prevents osteoporosis and bone loss
• Helps the body to absorb fat and fat-soluble vitamins
• May benefit Alzheimer’s patients
• Prevents liver disease

Vitamin K cream can be used to relieve spider veins and varicose veins.

Vitamin K deficiency can also cause hemorrhagic disease and rickets. Babies are often injected with one to two milligrams of natural vitamin K to help them maintain body weight.

It is not toxic to adults but it can cause jaundice in newborns.

Vitamin K supplements of 1-2 mg per kilogram of body weight are usually administered to babies.

On average, the recommended daily allowance of vitamin K includes infants (20 mg), children (60 mg), and adults (100 mg).

Food sources of Vitamin K include green leafy vegetables such as cabbage, broccoli, spinach, fruits, and parsley.

Did you know that –

• Your body makes small amounts of Vitamin K in your intestinal tract
• Vitamin K that is found in plants is sometimes called K1
• Vitamin K has been shown to be as effective as Fosomax type drugs for fighting osteoporosis
• Fermented foods, like pickled cabbage, tend to be the richest sources of Vitamin K’’

If you are on a high protein diet you are very likely to have a Vitamin K deficiency.