Vitamin D prevents osteoporosis by stimulating the body to absorb ore calcium--- Found in: Oily fish, egg yolks, butter and is produced by the skin when exposed to the sun Vitamin E is an antioxidant that works to protect you from free radical attack, keeping tissues elastic. Found in: wheat germ oil (highest concentration), sunflower and safflower oil (choose high quality cold pressed) whole grains, nuts and seeds. fish, spinach, chard, mustard greens and turnip greens. I take this either first thing in the morning or after a meal containing fat. Vitamin B1 Strengthens nerves and muscles. Found in: whole wheat, yeast (including brewer's yeast), flax seeds, spinach, tuna, and potatoes Vitamin B2 (riboflavin) Aids in protein metabolism, cellular energy production, helps the nervous system; combats pms and morning sickness Found in: yogurt, soybeans, spinach, tempeh, almonds, pasture-raised eggs, grass fed cow's milk, whole wheat, fish, shellfish, cabbage, leeks, and beans. Vitamin B-12 - Essential for cell division and blood formation; helps cells metabolize macro-nutrients (fat, carbs, protein)---Found in animal-based foods, foods containing lactic acid; certain plant foods (Since no plant is capable of making B-12, the amount of B12 in plant food depends upon the relationship of the plant to soil and root-level microorganisms (bacteria, yeasts, molds, and fungi) which make the vitamin. Cultured and fermented bean products like tofu, tempeh, miso, tamari and shoyu may or may not contain significant amounts of B12, depending upon the bacteria, molds, and fungi used to produce them. The B12 content of sea vegetables also varies according to the distribution of microorganisms in the surrounding sea environment.)* See here for B12 deficiency signs and absorption problems. Depending upon the medium in which they are grown, brewer's and nutritional yeast can also be significant sources of B12 in a strict vegetarian diet. Niacin - Promotes smooth skin and calm nerves; aids in energy utilization Found in whole wheat products, meat (grass-fed beef, fish(sardines, salmon tuna)potatoes. Vitamin B5 - (Pantothenic Acid) Promotes skin and hair renewal; aids healing Found in: liver, yeast, crimini and shiitake mushrooms, whole wheat, avocado, yogurt, corn, sweet potato, cauliflower Vitamin B6-