Important Vitamins and Minerals

Vitamin B1 (Thiamine)

EFFECTS         The “morale” vitamin. Converts carbohydrates to energy. Combats fatigue anddepression. A deficiency of this vitamin drains your energy and sex life.

SOURCES        Wheat germ, brewer’s yeast, bran, legumes, nuts and seeds, liver, kidney, pork, fish

Vitamin B2 (Riboflavin)

EFFECTS         Vital to energy. Helps metabolize carbohydrates and proteins. Essential for production of hormones by the adrenal glands.

SOURCES        Liver, dairy products, beans, eggs, fish, poultry, spinach, wheat germ, brewer’s yeast

Vitamin B3 (Niacin)

EFFECTS         Vital to energy. Helps metabolize carbohydrates and fats. Combats fatigue, depression, anxiety, insomnia. Enhances sex by dilating blood vessels to promote blood flow to the brain and to the sexual organs.

SOURCES        Chicken, liver, salmon, kidney, peanuts, brewer’s yeast, chickpeas, brown rice,seeds

CAUTION        May cause flushed skin. (Avoid by using “no-flush” niacin.) Overdoses may cause: liver damage, higher levels of uric acid, higher levels of blood sugar.

Vitamin B5 (Pantothenic acid)

EFFECTS         The anti-stress vitamin. Helps metabolize carbohydrates and fat. Combats fatigue, depression, and anxiety.

SOURCES        Beans, beef, eggs, pork, fish, vegetables, whole wheat

CAUTION        Extremely high doses may cause diarrhea or water retention

Vitamin B6 (Pyridoxine)

EFFECTS         Used in the synthesis of the neurotransmitter epinephrine, which is involved in orgasm. Combats depression, mood swings, PMS (premenstrual syndrome), water retention. Helps metabolize fats, proteins, and carbohydrates.

SOURCES        Brewer’s yeast, chicken, liver, pork, fish, whole grains, sunflower seeds, wheat germ, potatoes, dried beans, bananas

CAUTION        Excessive intake may cause deterioration of sensory nerves (nerves that transmit information for sight, hearing, etc.).

Vitamin           B12 (Cyanocobal-amiri)

EFFECTS         Helps metabolize carbohydrates and fats. Essential for production of red blood cells. Prevents nerve damage. A deficiency of this vitamin decreases the sex drive.

SOURCES        Liver, chicken, beef, pork, fish, clams, eggs, dairy products (found only in animal products)

Folic Acid   

EFFECTS         Vital for energy and formation of red blood cells. Helps metabolize proteins. Combats fatigue, irritability, depression.

SOURCES        Green leafy vegetables, broccoli, liver, mushrooms, nuts, beans, bran, brewer’s yeast

CAUTION        Large doses may inhibit absorption of zinc. Epileptics taking phenytoin should not take folic acid, which inhibits absorption of that drug.





EFFECTS         Combats nervous tension and irritability.

SOURCES        Dairy products, sardines, seaweed, green leafy vegetables, almonds, molasses.

CAUTION        Excessive intake of calcium may interfere with iron absorption. It may cause abdominal pain or calcium deposits in tissues.


EFFECTS         Vital to energy. Aids in metabolizing glucose for energy and in regulating blood sugar levels.

SOURCES        Brewer’s yeast, liver, beef, potatoes, cheese, whole grains


EFFECTS         Vital to energy. Essential to the thyroid gland which regulates basal metabolism, the speed at which body activities occur. A deficien- cy can weaken the sex drive and create fatigue.

SOURCES        Iodized salt, seafood, kelp, onions, pineapple

CAUTION        Excess iodine may interfere with thyroid function.


EFFECTS         Vital to energy used in red blood cells to carry oxygen. A deficiency causes anemia, with resulting fatigue and sometimes depression.

SOURCES        Liver, egg yolks, dried apricots, raisins, fish, beans, legumes, dried fruits – especially apricots and raisins

CAUTION Excess iron can damage organs especially the liver and heart.


EFFECTS         Involved in production of sex hormones. Increases levels of the female hormone progesterone. Helpful for women with PMS.

SOURCES        Soybeans, meat, fish, dairy products, apples, apricots, avocados, bananas, molasses, brown rice, brewer’s yeast, figs

CAUTION        Excessive amounts may cause diarrhea.


EFFECTS         Helps maintain hormone production.

In male laboratory animals, a manganese deficiency causes loss of sex drive, lack of semen, and degeneration of the seminal tubules.

SOURCES        Avocados, nuts, seeds, kelp, whole grains, coffee, tea

CAUTION        Excess doses may cause nerve damage.


EFFECTS         A mood booster and energy enhancer.

An antioxidant that may slow down the aging process. Helps prevent dandruff and acne. Males need more because of high amount of selenium in sperm.

SOURCES        Brazil nuts, seafood, poultry, organ meats, whole grains, onions, garlic, mushrooms (Selenium content of food is dependent on the extent of its presence in the soil.) CAUTION          Overdoses can interfere with assimilation of fluoride. Severe overdoses can be toxic.


EFFECTS         The “man’s mineral” – essential for health of the prostate and for active sperm. A deficiency may cause sexual dysfunction. Even a mild deficiency lowers testosterone levels.

(Symptoms of a deficiency: white spots on fingernails, prostate enlargement.)

SOURCES        Pumpkin seeds, oysters, fish, yogurt, legumes, whole grains

CAUTION        Overdoses may interfere with calcium and copper absorption.

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