Vitamins are essential nutrients needed by your body for good health. They may come from food or supplements; certain essential vitamins cannot be obtained through diet alone.
Vitamin C can be found in citrus fruits such as oranges and lemons, as well as vegetables such as broccoli. It helps strengthen immune health while supporting collagen production.
Vitamin A
Vitamin A, more commonly referred to as retinal or retinoic acid, is essential for optimal vision and immune health as well as maintaining skin and mucus membrane health. Furthermore, its essential role in cell division and reproduction should not be underestimated.
Your body can obtain preformed vitamin A through animal products like liver and dairy products as well as plant foods such as leafy green vegetables and beta-carotene. Vitamin A deficiency causes night blindness as well as increasing severity of infections like measles and diarrhea. Excess vitamin A consumption may be harmful; consult your physician before taking supplements containing this vitamin.
Vitamin D
Vitamin D, also known as “sunshine” vitamin, helps the body absorb calcium for bone health. A deficiency can result in weakened bones (osteoporosis in adults or rickets in children).
Research indicates that higher 25(OH)D levels may help lower cancer risks and other adverse health outcomes; however, further investigation must be completed in order to validate these results.
Vitamin E
Vitamin E is a fat-soluble antioxidant, protecting cells and their constituents from damage. Additionally, it widens blood vessels to prevent excessive clotting while strengthening immunity function. Our bodies produce two natural forms of Vitamin E (alpha-tocopherol and tocotrienols). Dietary sources of Vitamin E include oils, nuts and seeds.
Some observational studies indicate that supplementing with vitamin E could potentially prevent coronary heart disease; however, large randomized clinical trials have failed to support this claim.
Vitamin K
Vitamin K plays an integral role in blood clotting and bone health, producing four proteins that promote healthy clotting without sticking in the arteries. Furthermore, studies have linked Vitamin K consumption with improved episodic memory in older adults.
Vitamin K can be found in food such as low-fat animal products, vegetables and fermented products like natto or miso. Supplements may also be taken. Consult your healthcare provider before taking supplements, particularly if taking blood thinners or suffering from bleeding issues.
Vitamin C
Vitamin C (ascorbic acid) is an essential nutrient needed for growth and development, helping the body absorb iron while supporting immune health. Without adequate amounts, scurvy may result in severe discomfort for sufferers.
Vitamin C is an antioxidant nutrient, known to shield essential molecules such as proteins, lipids, carbohydrates and nucleic acids from damage caused by oxidation. Furthermore, it facilitates redox recycling among other antioxidant nutrients.
Some observational studies have revealed that vitamin C supplementation could lower the risk of cancer and other chronic illnesses caused by oxidation; however, no randomized controlled trials have demonstrated such effects.
Vitamin B6
Also referred to as pyridoxine, this water-soluble vitamin helps the body produce neurotransmitters (chemicals that send signals between nerve cells), red blood cells, immune system cells and helps manage blood sugar.
Studies have demonstrated that adequate levels of B6 may help protect against colorectal cancer; however, researchers have yet to ascertain why certain diet and plasma PLP levels correlate with reduced cancer risks.
Vitamins B6 and folic acid work to lower levels of homocysteine, an amino acid linked to an increased risk of heart disease. High doses of B6 may lead to peripheral neuropathy; painful tingling in hands and feet caused by elevated homocysteine levels.
Vitamin B12
B12 is a water-soluble vitamin that’s essential to healthy nerve cells, red blood cell formation and DNA production. You can get it as a supplement, but also find it naturally in meat products, fish, dairy foods and some plant-based foods containing B12 (including some breakfast cereals).
People following strict plant-based diets may have difficulty getting enough B12 from food alone and should consider supplementation with oral tablets or injections of this vitamin to increase intakes. Low B12 intake has been linked with anemia, heart disease and dementia – so proper supplements or injections could prevent anemia, heart disease or dementia from occurring.
Magnesium
Magnesium is an essential mineral needed to perform many important functions, including controlling blood sugar and maintaining normal blood pressure levels. Population studies link higher intakes of magnesium with decreased rates of heart disease.
Research also indicates that magnesium helps prevent bone loss and may lower the risk of osteoporosis among women after menopause by increasing calcium absorption and intensifying vitamin D production.
Some medications can interfere with magnesium absorption, including certain antacids and penicillamine (an antibiotic commonly prescribed to treat rheumatoid arthritis). Consult with your healthcare provider before taking magnesium supplements.
