Vitamins play an integral part in human growth and daily function, including A, C, E and K as well as folate (also called folic acid) and choline.
Vitamins can be found in food. Fruits and vegetables are an excellent source of these essential micronutrients; certain food products even come fortified with additional vitamins. As our bodies cannot store most vitamins for long periods of time, regular meals must be eaten to supply our system with essential supplies of essential vitamins.
Vitamin A
Vitamin A is a fat-soluble vitamin essential to healthy vision and immune system function as well as in womb development of babies. Unfortunately, too little or too much Vitamin A intake may be harmful.
Vitamin A deficiency can lead to night blindness, as well as damage the gut lining, lung tissue and urinary tract lining. Vitamin A can be found both in animal products such as liver and dairy as well as plant foods containing beta-carotene-rich fruits and vegetables.
Vitamin C
Vitamin C (ascorbic acid) is an essential nutrient, providing protection for cells and encouraging proper cell growth. A lack of this essential nutrient causes scurvy. Additionally, Vitamin C enhances iron absorption as well as has antioxidant properties.
Linus Pauling, a Nobel laureate, advocated high dose vitamin C therapy as a potential remedy for colds in his 1970 book; however, multiple controlled studies demonstrated no benefit of this approach and it failed to reduce cancer risks during randomized clinical trials.
Vitamin D
Vitamin D plays an essential role in calcium absorption and maintaining adequate serum concentrations of calcium and phosphate to prevent bone deformities (such as rickets in children and osteomalacia in adults) as well as hypocalcemic tetany (involuntary muscle spasms) [1].
Vitamin D can be obtained through food and fortified dietary supplements, and is produced endogenously when skin is exposed to sunlight. Vitamin D plays an integral part in maintaining healthy vascular cells as well as helping regulate renin-angiotensin system and blood pressure [120]. Vitamin D intakes vary based on region and season.
Vitamin E
Vitamin E is a fat-soluble antioxidant that works to defend cells against damage in the body. It’s found in many foods and also available as dietary supplements.
Vitamin E supplements may lower your risk of heart disease; however, high doses don’t seem to benefit those already living with established heart disease and do not reduce dementia risk.
Vitamin K
Vitamin K is a group of fat-soluble vitamins that helps the body with blood clotting and bone health, including controlling calcium binding to bones.
Studies have demonstrated the correlation between eating foods rich in vitamin K and reduced hip fracture risk and improved bone density, but more research needs to be conducted on this matter. Vitamin K could interact with anticoagulant medications like warfarin (Coumadin); therefore it would be prudent to consult your physician prior to consuming large quantities.
Vitamin B1
Thiamine (vitamin B1) is essential to helping your body convert food into energy, and you can find it in foods like poultry, beans and fortified breads.
An essential factor for people living with diabetes, exercise is an important tool in helping reduce blood sugar levels. Furthermore, exercise may ease depression symptoms and boost mood while studies indicate it may slow memory loss among older adults.
Vitamin B5
Vitamin B5, commonly referred to as pantothenic acid, helps your body synthesize and breakdown fatty acids while supporting red blood cell production and hormone balance.
Pantothenic acid can be found in numerous foods, such as meat, poultry, vegetables, legumes, fortified cereals and eggs. Deficits in Pantothenic acid are rare outside severe malnutrition conditions.
Learn to effectively screen patients for deficiencies of this water-soluble nutrient and discuss supplementation strategies with their interprofessional health care team.
Vitamin B6
Vitamin B6 can be found both in multivitamins and as a standalone supplement, with both forms usually being well absorbed and quickly flushed from the body.
Vitamin b6 (pyridoxal-5-phosphate or PLP) plays an essential role in immune system function, modulating oxidative stress levels and suppressing inflammation responses. Higher PLP concentrations have been linked to decreased cancer risks.
Studies have demonstrated that high doses of vitamin B6 can significantly alleviate symptoms associated with premenstrual syndrome, including anxiety and depression.
