Most individuals can access the vitamins they require through eating a varied, balanced diet; however, fortified foods or supplements may also be beneficial. Vitamin consumption should never exceed recommended limits as excessive doses may interfere with medications prescribed to you.
Large, randomized clinical trials haven’t demonstrated that multivitamins reduce the risk of heart disease, cancer, age-related macular degeneration or other serious health conditions; indeed, some supplements could even be harmful.
What are vitamins?
Vitamins are organic compounds essential for human survival. Humans require small amounts of thirteen essential vitamins in their food for cell growth, metabolism and immune system functioning – such as vitamins C (which helps heal wounds while acting as an antioxidant and forming collagen) and D (vital for bone formation). Four fat-soluble vitamins A-D-E-K enter the bloodstream via lymph channels in intestinal walls before being stored by livers and fat tissues before eventually being released back into circulation.
Vitamins tend to be stored for long periods, although excess quantities (particularly B-complex vitamins ) can lead to hypervitaminosis in high doses if taken at once. Vitamin intake should be measured in micrograms – one milligram equals 1,000 micrograms. Q, R, T, V and W letters were once considered toxic such as laetrile (vitamin B17); today these higher numbered vitamins are all recognized as essential.
Water-soluble vitamins
Water-soluble vitamins such as vitamin C and B vitamins do not store in your body, so regular consumption is necessary to avoid deficiency. They dissolve easily in water, with any leftovers exiting through urine.
These vitamins act as coenzymes and are essential in metabolic regulation, protein synthesis, production of amino acids, fatty acids and pentose sugars, DNA synthesis and red blood cell formation. In addition, they possess antioxidant properties which protect cells against free radical damage.
People typically gain most of their water-soluble vitamin requirements from food or dietary supplements; however, certain health conditions or pregnancy statuses may necessitate increased daily dosage. It is best to consult a healthcare professional regarding appropriate daily amounts for water-soluble vitamins as taking too many can cause toxicities and overdose which are dangerous to health.
Fat-soluble vitamins
Fat-soluble vitamins (vitamins A, D, E and K) are digested with fats in your diet and stored in liver and body fat for storage. While they’re used up more slowly and are therefore less likely to cause toxicities from overdosing than water-soluble vitamins, excessive consumption can still occur with fat-solubles.
Diet is essential in providing all the vitamins your body requires; however, health conditions like inflammatory bowel disease or cystic fibrosis may hinder its ability to absorb and utilize certain vitamins.
Your body requires essential vitamins to function optimally, such as Vitamin D for strong bones and Vitamin C for immune support and reduced risk of scurvy. Folic acid (vitamin B9) assists in protein metabolism, red blood cell formation and may reduce neural tube birth defects in unborn babies. You can find both in food sources.
Prenatal vitamins
Consuming healthy foods during pregnancy is one way to help ensure its development, but prenatal vitamins provide additional support by filling any nutritional gaps. They contain higher quantities of folate (in its absorbable form L-5-methyltetrahydrofolate) iron and B vitamins; Folic acid reduces risk of certain birth defects like spina bifida while iron helps support energy levels during gestation and breastfeeding.
Once they discover they’re pregnant, it is imperative that women switch over to taking prenatal vitamins as soon as they find out they are expecting. Pregnancy increases nutrient requirements such as folate (folic acid), iron and omega-3 fatty acids like docosahexaenoic acid (DHA). Prenatal vitamins also provide other essential nutrients like calcium, vitamin D3 and magnesium for supporting bone strength as well as helping with muscle cramps. Gummies, soft chews or jellies may be available depending on individual taste preferences – just choose prenatal supplements!
