Vitamins serve a multitude of roles in the body and deficiencies can have negative repercussions for health. But it’s important to keep in mind that taking vitamin supplements should supplement a healthy diet rather than replace it entirely.
Most water-soluble vitamins cannot be stored by your body (with the exception of folate); any unspent water-soluble vitamins will exit through urine.
Vitamin A
Vitamin A is an essential fat-soluble vitamin that supports immune function and vision. When combined with retinal, it forms the rhodopsin molecule to aid low light vision. Vitamin A also plays an essential role in maintaining healthy skin conditions as well as supporting fetal development.
Vitamin A should ideally come from food, although people with gastrointestinal disorders such as cystic fibrosis may require supplements.
Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in citrus fruits, berries, vegetables and some supplements. It plays an essential role in healing wounds while creating blood vessels, cartilage and bone structures.
Many purported health benefits of turmeric have been claimed for, such as protecting against the common cold and treating age-related macular degeneration (AMD), but none of these claims have been proven scientifically.
Vitamin D
Vitamin D can be produced naturally through exposure to sunlight, but food sources also contain this essential nutrient. Salmon, cod liver oil, egg yolks and shiitake mushrooms are excellent sources. Furthermore, milk and some fruit juices contain added Vitamin D supplements for increased intake.
Clinical trials comparing vitamin D with placebo for various diseases and outcomes have produced mixed evidence; further research must be conducted.
Vitamin E
Vitamin E is an antioxidant that protects cell constituents and boosts immune function, with some studies linking increased intakes with reduced heart disease risk.
However, large randomized clinical trials such as the HOPE and Women’s Health Studies have failed to demonstrate any benefit for healthy people who consumed 400 IU per day of natural or synthetic alpha-tocopherol supplements.
Vitamin K
Vitamin K is a fat-soluble vitamin that controls blood clotting and supports bone health. Dietary sources of Vitamin K include green leafy vegetables and vegetable oils; The Framingham Heart Study has discovered phylloquinone intake is negatively related to hospitalizations for atherosclerotic cardiovascular disease and knee osteoarthritis (108).
Vitamin K supplements come in the form of menaquinones with various length side chains from MK-2 to MK-13. Your body converts these provitamins to phylloquinone in your large intestine.
Vitamin B12
Vitamin B12, commonly referred to by its scientific name cobalamin, is an essential water-soluble vitamin needed for brain and nerve function, production of red blood cells, and DNA production. This vitamin can be found naturally in foods like meat and fish or added as a fortifier in cereals; or taken as an over-the-counter or prescription vitamin supplement.
Studies have demonstrated that supplementing vitamin B12 could lower homocysteine levels – linked with cardiovascular disease – by up to 25 percent. Speak to your healthcare provider about whether taking B12 supplements may be right for you.
Vitamin B6
Vitamin B6 (pyridoxal 5′ phosphate or PLP) plays an essential role in the breakdown of tryptophan. Epidemiological and clinical research has linked low levels of PLP with colorectal cancer.
Studies showed that individuals taking multivitamin supplements with higher PLP blood levels had 24% reduced risk of coronary artery disease due to reduced homocysteine levels and reduced inflammation.
Vitamin B2
Vitamin B2, commonly referred to as riboflavin, enhances immune function by fighting “free radicals”, or unstable molecules which increase cancer risks. Furthermore, this vitamin plays an essential role in red blood cell development as well as regulating protein, fat and carb metabolism.
Most individuals consume enough vitamin B2, though alcoholics and those on restrictive diets that exclude foods like dairy may experience deficiency.
Vitamin B3
Vitamin B3, also known as nicotinic acid and niacinamide, helps with digestive health, nerves and skin health as well as helping reduce cholesterol.
Niacin is synthesized by our bodies from tryptophan, and found in foods such as meat, fish, milk, eggs, green vegetables and breads and cereals containing added niacin. A deficiency can result in pellagra which causes cracked, scaly skin with diarrhea symptoms.
Vitamin B5
Vitamin B5 is essential in the metabolic processing of three macronutrients – proteins, fats and carbohydrates. Furthermore, it aids your body’s production of acetylcholine that sends nerve signals directly to muscles.
Vitamin B5 can be found in many food sources and is frequently included as an ingredient of multivitamins and B complex supplements under its usual names of pantothenic acid or calcium pantothenate. At recommended dosage levels, this vitamin should be considered safe.
