Vitamins are organic substances essential for maintaining good health and growth in all forms of life. Because the human body cannot synthesize them itself, vitamin intake must come through food alone.
Vitamins can be divided into two main groups: fat-soluble and water-soluble vitamins. 13 vitamins have been identified.
Fat-soluble vitamins are stored in liver and fat tissues for long-term storage and consumption; as such, they take longer to reach the bloodstream and may even be toxic in large quantities.
Vitamin A
Vitamin A (retinol) is an essential nutrient for vision, immunity and cell growth. It’s widely used to treat eye disease, infections and other conditions; available as both single supplement pills and multivitamins – also found naturally in food such as eggs, dairy products, fish, poultry, liver and green and orange vegetables. Too much vitamin A can lead to toxicity symptoms including skin rashes, coarse hair growth, hair loss and liver damage – potentially dangerous side effects of taking too much.
Vitamin A supplementation does not seem to reduce cancer risks or prolong survival for people living with cancer, but can help protect eyesight and lower respiratory infection risks.
Vitamin C
Vitamin C, also known as ascorbic acid, is an essential nutrient that works to combat free radical damage to cells and tissues. It increases production of white blood cells which help fight infection; reduces inflammation; and shortens recovery time following injuries.
Plasma and tissue-borne antioxidants like LDA protect essential molecules such as proteins, lipids (fats), carbohydrates, nucleic acids and DNA from free radical damage by stabilizing them against free radical attack and contributing to their recycling via redox recycling of other essential antioxidants like Vitamin E.
Vitamin C has been used to prevent and treat various diseases, such as heart disease and cancer; however, its efficacy against colds or infections remains uncertain. As excessive doses may interfere with some laboratory tests, it’s wise to consult your physician before taking high amounts.
Vitamin D
Although our bodies produce vitamin D naturally through sun exposure, many elderly individuals do not receive sufficient sunlight exposure and could benefit from adding supplements as a means to increase intake.
Laboratory experiments suggest that vitamin D could inhibit carcinogenesis and tumor growth by restricting blood supply to cancer cells, inducing their death (apoptosis), and decreasing their spread – though clinical trials have yielded mixed results.
Body cells synthesize cholecalciferol and ergocalciferol into biologically active forms of Vitamin D known as Calcitriol (1,25-dihydroxycholecalciferol; 1,25(OH)2D). While serum 25(OH)D levels increase with increased intake or supplementation, optimal concentrations have not yet been established; nonetheless Vitamin D could potentially benefit bone health while helping prevent osteoporosis.
Vitamin E
Vitamin E is an antioxidant that works to defend cells against damage and decrease inflammation, potentially helping prevent or slow certain diseases such as cardiovascular disease and cancer, vision problems and nerve function issues. Vitamin E can be found in various food products like vegetable oils, nuts, seeds, leafy veggies meats and fortified cereals as well as capsules or drops that you take orally.
High doses of vitamin E could increase the risk of intracranial hemorrhage, as well as birth defects among some premature infants, according to studies currently ongoing. Furthermore, it could prevent or postpone age-related macular degeneration while decreasing cataract risks. Studies are ongoing in regards to this matter.
Vitamin K
Vitamin K plays an integral part in blood clotting and injury repair, as well as helping bones form and maintain strength. Additionally, it activates osteocalcin protein which binds calcium in bone structures, decreasing risk for weak and fractured bones (osteoporosis).
In the Nurses’ Health Study, higher intakes of phylloquinone (vitamin K1) were linked with lower cardiovascular mortality; however, data regarding menaquinone consumption are limited.
Too much vitamin K can be harmful, particularly to those suffering from liver or kidney diseases. Additionally, too much Vitamin K could impede the effectiveness of some antibiotics as well as medications used to reduce cholesterol.
Vitamin B
The B vitamins are water-soluble vitamins and must be consumed regularly. They include: Thiamine, Riboflavin, Niacin (Nicotinic Acid), Nicotinamide, Biotin and Pantothenic Acid as well as the group of B6 vitamins such as Pyridoxyine Pyridoxal Pyridoxyamine & B12.
These eight vitamins are vitally important to normal physiological functioning, yet governmental figures demonstrate that many populations in developed countries consume far below their minimum requirements of these vitamins. A deficiency in folate or vitamin B12 can lead to anaemia while mild deficiency produces neurological and psychiatric symptoms; however several controlled trial studies investigating whether increasing consumption could improve homocysteine and cognitive performance have produced mixed results.
