Vitamin supplements can be harmful when consumed in excess. Fat-soluble vitamins (A, D and E) in large doses may reach toxic levels; B vitamins with higher-numbered folates like laetrile may interfere with medicine prescribed to you as well.
Aspiring pregnant women must take folic acid supplementation during gestation to help reduce birth defects such as spina bifida.
Vitamin A
Vitamin A is an essential nutrient with significant impact on many areas of health in the body and antioxidant properties, providing critical support to many tissues in our bodies and having antioxidant benefits. It can be found in meat, fish and dairy products; plant-based foods like spinach, egg yolks and yellow or orange vegetables and fruits; as well as supplements containing preformed retinol (retinyl acetate or palmitate) or provitamin A carotenoids like beta-carotene. Too much vitamin A may be harmful; pregnant women and infants especially.
Most individuals who consume a varied diet don’t require vitamin A supplements; however, those living with cystic fibrosis or celiac disease who restrict food intake may be at increased risk of deficiency and need to supplement.
Vitamin C
Vitamin C, also known as ascorbic acid, is an essential nutrient which may aid in fighting infection and keeping tissues healthy in the body. Since water-soluble vitamins cannot be stored by our bodies, regular consumption must take place.
High doses of oral vitamin C (over 2,000 mg daily) may lead to side effects in some individuals, including upset stomach, vomiting and loose stools. Long-term use may increase kidney stone risk. High doses may also interfere with laboratory tests like blood sugar testing or stool tests for hidden iron (occult).
Vitamin E
Vitamin E (alpha-tocopherol) is an antioxidant that provides protection for cells. It can be found in many foods such as vegetable oils, nuts and seeds as well as green leafy vegetables and fortified breakfast cereals as well as available as supplements.
Research hasn’t demonstrated that vitamin E supplements provide much protection against cancer or heart disease; however, they appear to decrease the risk of blood clots and improve vision in those with an inherited eye condition.
Consuming too much vitamin E may cause bleeding issues and increase your risk of death if you have heart disease. Speak with your health care provider about finding an ideal dose.
Vitamin K
Vitamin K family (phylloquinone and menaquinone) plays a critical role in making proteins required for blood clotting and binding calcium to bone and other tissues. As vitamin K can interact with certain medications such as anticoagulants or antituberculosis agents, it’s essential that any such interactions be discussed with your doctor if taking such treatments.
Adults should consume 120 milligrams (mcg) per day of vitamin K from food sources; most adults reach their Daily Value for vitamin K through this route. Numerous studies have linked higher blood levels of vitamin K with improved episodic memory performance.
Thiamine
Thiamine, a B vitamin, helps convert food to energy for your body to use, making the heart function properly and keeping nerve cells healthy. Thiamine also assists the body with using and storing carbohydrates and is used to treat deficiency of this B vitamin that can cause two major health conditions: beriberi and Wernicke-Korsakoff syndrome.
Thiamine can be found in multivitamin supplements or as a standalone nutritional supplement. It’s used to treat low thiamine levels, beriberi, and some nerve diseases; however, its efficacy for other conditions remains uncertain. In addition, it protects against advanced glycation end products (AGEs) by inhibiting their formation.
Choline
From liver love to memory mojo, choline has many potential benefits that are being touted. Choline may help protect against Alzheimer’s, detoxify after binge drinking sessions and boost metabolism – to name but a few!
Choline is an essential water-soluble nutrient, essential for cell membrane formation, creating neurotransmitters and helping the liver break down fat in our bodies. Choline can be found in animal-based foods like whole milk, eggs, chicken, fish and beef; vegetarians can find sources such as soybeans and especially edamame beans.
The Food and Nutrition Board has recommended an Adequate Intake (AI) of 425 mg for adults daily and 550 mg during gestation and lactation, although higher dosages may cause side effects like fishy body odor and hypotension. There is no tolerable upper intake level for choline; however, excessive doses could cause side effects like fishy body odor and hypotension.
Carnitine
Carnitine is essential to the body as it transports long-chain fatty acids from fat stores into mitochondria and into energy production, where they are burned off for energy production. Carnitine can be produced in your own body from amino acids lysine and methionine or taken as a supplement; you’ll find it naturally present in meat, dairy products, whole grains, nuts and some seeds.
Studies suggest that carnitine supplements could aid cognitive function in Alzheimer’s disease and other dementias by increasing acetylcholine levels while decreasing breakdown. They could also potentially reduce inflammation and enhance heart health after heart attacks by decreasing levels of the proatherogenic compound trimethylamine-N-oxide (TMAO).
Studies show that L-carnitine significantly enhanced glucose disposal for diabetic patients as well as increasing insulin sensitivity and glycemic control. It may also increase sperm count and fertility for men with polycystic ovary syndrome (PCOS).
